The health benefits from meditation, and can help with a number of medical conditions and can seem almost miraculous. It is likely that you have heard about the health benefits of yoga, such as the improvement of mental and physical health. Although meditation can certainly be incorporated into yoga, it is an entirely different practice for the rest of your body.
What Meditation Is and How It Works
Meditation is the practice of bringing your mind to a complete stop while maintaining a state of awareness. A feeling of deep inward peace is achieved by clearing your mind of all thoughts while maintaining alertness throughout the process. It is much more than simply sitting and concentrating in a quiet area for an allotted amount of time.
People frequently use specific postures, breathing techniques, and even chants to aid in the process, but these are not required, and they are not the act of meditation itself; rather, they are simply aids in facilitating the health benefits from meditation.
As a beginner, you should enroll in a meditation class (or a yoga class that places a strong emphasis on meditation). Or purchase a video that introduces you to the concept of meditation and teaches you various techniques for making the health benefits from meditation more enjoyable and productive. It is not as simple as you might imagine. At first, guidance is required in order to achieve a profound, deep sense of self, also known as “thoughtless alertness.”
Health Benefits From Meditation Infographic
Specific Ways in Which Meditation Helps You Stay Healthy
Not only is meditation one of the most effective ways to reduce stress, which has been linked to a slew of health problems. According to the Benson Henry Institute, 60 to 90 percent of doctor visits are for the health benefits from meditation and stress-related conditions, but Harvard University researchers have conducted a study that links deep relaxation to genetic changes in the body, according to Harvard Health Publishing.
They discovered that “disease-fighting genes” are more active in people who regularly practice meditation with lasting effects of meditation on the brain when compared to people in a control group, according to the findings.
These genes help to protect the body from a variety of health problems, including the following:
• Coronary Heart Disease
• A number of different skin conditions
• Irritable Bowel Syndrome is a condition in which the bowels become inflamed.
• The health benefits from meditation can even help to boost immunity, and studies have shown that cancer patients who practice meditation recover more quickly and are less likely to develop a second tumor than those who do not meditate.
• It is impossible to overstate the importance of stress reduction.
Meditation makes the body less responsive to stress hormones, which lowers blood pressure, improves blood circulation, improves digestion and immunity, and establishes emotional and neurological “balance.” The health benefits from meditation are also beneficial for people with diabetes.
What is the exact mechanism by which this operates?
It all comes down to hormones in the end. Blood pressure and heart rate are raised by stress hormones such as cortisol and adrenalin, whereas “feel good” chemicals such as serotonin, which are released when one is in a state of relaxation, work to repair cells and restore balance.
More Meditation Provides a Boost to Your Health
According to the Benson-Henry Institute, chronic pain patients improve with the health benefits from meditation on the body when they meditate on a regular basis and can reduce their need for physician visits by 36 percent.
A 5-year study on patients with coronary heart disease found that those who regularly practiced Transcendental Meditation had a 48 percent lower risk of death, heart attack, and stroke than those who did not. The study was published in the journal Cardiovascular Quality and Outcomes, which is published by the American Heart Association.
A controlled trial analysis published in the Journal of Alternative and Complementary Medicine in October 2018 found that Transcendental Meditation had a significantly greater effect on reducing anxiety than other forms of meditation and relaxation practices, including conventional medical treatments.
• According to Behavioral Medicine, Volume 16, when a relaxation-response based practice, such as meditation, is used, a 50 percent reduction in visits to HMP doctors is observed.
Health Benefits From Meditation: How to Make Meditation a Part of Your Daily Routine
Here are some suggestions for incorporating the health benefits from meditation as a practice into your daily routine. Beginners should concentrate on numbers 1 and 2, and as they gain experience, they can branch out into other ideas.
1. Participate in a group class setting if possible. However, due to popular culture, it may be easier to find a yoga class that heavily emphasizes meditation, such as Kundalini Yoga or Ananda Yoga, in your community than it is to find a meditation class specifically dedicated to meditation. Many people prefer to participate in these classes on a long-term basis rather than meditating alone because the group setting allows them to concentrate more effectively or because they enjoy the sense of belonging that these classes provide.
2. Guide your meditation with the help of a video. Some meditation videos can be found for free online, such as on YouTube, while others can be purchased as a professional DVD or as a subscription to an online podcast to increase the health benefits from meditation. Kundalini, Ananda, Jivamukti, and Integral yoga are the best types of yoga to practice if you prefer a combination of physical activity and mental calmness.
3. Devote at least 20 minutes in the morning or evening to your practice. According to research, just 20 minutes of consistent meditation sessions can have a significant positive impact on one’s health. Make time to meditate either before your day begins or before you retire to your bed. Some people report that the health benefits from meditation on their thoughts are much clearer during these periods.
4. Spend your free time meditating in nature to truly increase the health benefits from meditation. It has been proven by many people that sitting in nature, whether under a tree, on top of a mountain, or somewhere quiet and sunny, helps to speed up the meditation process and reduce stress. It’s also a great way to get some Vitamin D by being outside.
5. Meditate While You’re at Your Job. This is undoubtedly the most difficult method of meditation because work-related distractions can interfere with the process, but many people have been successful in achieving a state of meditation while carrying out their job responsibilities. What a demonstration of commitment to the cause!
Everyone is unique in their own way. Experiment with different meditation techniques to see which ones you prefer and which ones are the most convenient for you. Also, try experimenting at different times of the day and for different lengths of time; however, aim for at least 20 minutes to reap the greatest health benefits from meditation from your efforts. The positive impact on your body’s health is well worth the effort!