Intro:
It’s only recently caught on in the Western world as
people have begun to recognize its benefits in stress reduction and overall
health. While you may associate meditation with spirituality or religion, you
can actually reap many physical and mental health benefits through simple daily
meditation practice. Here are just 10 of them.
1)
Mindfulness and calmness
Sitting still and focusing your attention on nothing but
your breathing is a great way to cultivate mindfulness. Many people think
meditation means emptying your mind, but that’s not at all what it’s about. It
can be difficult to just breathe when you’re bombarded with thoughts, worries,
and anxieties every day. But meditating every day can help you quiet those
noises and start feeling calmer in daily life. That will make it easier to
get things done, as well as set you up for success if you’re one of many people
looking for relaxation or stress relief.
2)
Improved focus
Meditation has been shown to improve attention, memory, and
cognitive function. And if you’re having trouble focusing on your tasks,
meditation can help. While you meditate, practice keeping your mind focused on
one thing. As soon as other thoughts pop up, let them go and return to your
focus point. By training yourself to concentrate on a single task for longer
periods, meditation can make it easier for you to focus in everyday
life—and even take steps toward achieving mindfulness! If you’re new to
meditation or just want a refresher course on how it works, read our
Introduction to Meditation.
3)
Stress relief
Meditation is one of the easiest ways to naturally manage
stress. A 2004 review study published in Annals of Internal Medicine compared
multiple strategies for managing stress and found that meditation was most
commonly reported to be helpful and had the greatest acceptance by patients.
Research has shown that meditation can result in both a faster recovery time
from a stressful event as well as help us handle future stressful situations
more effectively. And remember, not only does stress affect our minds but also
our bodies, so learning how to relax through mediation can help us stay
healthier overall.
4)
Release negative emotions and tension
With your mind free from worry, you’ll naturally feel more
positive and clear-headed. This can boost your mood and make you happier—an
outcome that can help improve your quality of life in so many ways. One study
even found that meditation may help curb depression symptoms. But that’s not
all: Several studies have also linked meditation to lower levels of stress,
anxiety, and fatigue. The practice has also been shown to boost energy levels
and strengthen immune function among cancer patients. One report even suggested
it may be helpful for those struggling with psoriasis.
5)
Getting in touch with your emotions and body
Mindfulness meditation requires you to tune into your body
and emotions—the opposite of what most people do. Learning how to meditate
involves two important elements: awareness and acceptance. When you’re aware
that your mind is wandering, or that you’re feeling anxious or stressed, for
example, you can then make a conscious choice about how to respond to these
thoughts and feelings instead of letting them consume you. Over time,
mindfulness teaches us to respond with more self-awareness and compassion; it
helps us take charge of our reactions rather than letting them control us (in
short: it makes you more mindful). Learn more about these benefits in
Mindfulness Meditation: How to Start Your Journey.
6)
Improved self-esteem and confidence
One study, published in Consciousness and Cognition, found
that for eight weeks, participants who practiced mindfulness
meditation showed more improvement in anxiety symptoms compared to a control
group. Meditation is also linked with greater self-esteem and confidence,
according to two other studies (1 2). A 2017 analysis published in Social
Cognitive and Affective Neuroscience also linked meditative practice with
increased empathy for others. In addition to these cognitive benefits,
meditation has also been associated with decreased inflammation and stress
reactivity as well as improved working memory capacity.
7)
Increased concentration ability
Just like we get better at any physical activity when we
practice, meditation will make us more focused in our daily lives and, as a
result, better at everything from working to sports. A study showed that just 20
minutes of mindfulness meditation each day helped people improve their
performance on an attention task by 40%. In other words, you’ll have laser-like
focus. Just try not to think about lasers while you meditate!
8)
Healthier choices
Meditation can help improve self-control and make it easier
to say no to unhealthy foods and other temptations. Mindfulness meditation also
has been linked with improved focus, productivity, empathy, creativity, and the ability to calm yourself in stressful situations. Finally, practicing
meditation regularly can reduce your stress levels overall. All these
benefits are compounded when you meditate regularly for 20 minutes or more at a
time.
9)
Better sleep and improved energy levels
Improved sleep can result from mindfulness training. A study
by researchers at Harvard University and Massachusetts General Hospital showed
that people with chronic insomnia had decreased activity in their default mode
network after an eight-week mindfulness program. This is significant because it
means that meditation may actually help create new pathways in your brain,
which translates to better overall mental health and improved sleep. If you’re
trying to improve your sleeping habits but meditating doesn’t seem like
something you could see yourself doing every night, try downloading a guided
meditation app for beginners on your phone or tablet. Or try listening to
soothing music instead, which has also been shown to reduce stress and anxiety
levels. (4)
10 Peaceful mind, peaceful life
Meditation is one of those practices that can be truly transformative when practiced regularly. It’s a great way to clear your mind, connect with your body and relieve stress and anxiety. In today’s day and age, it’s easy to feel rushed and overwhelmed by our busy schedules. We often forget to prioritize self-care but meditation is one simple way to help restore balance. Try incorporating regular meditation into your daily routine. You may just find that you have more energy, increased focus,, and an overall feeling of peace about everything going on in your life.
10 Benefits of Meditating |
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