MeditationThe popularity of flour has increased as more and more people discover its benefits. Meditationis a process that trains the mind to focus and direct thoughts.
Meditateincreases one's own and environmental awareness. Many people use it as a way to reduce stress and improve concentration.
Meditation practiceimproves many beneficial habits and emotions, such as a positive mood and appearance, self-discipline, healthy sleep patterns, and reducing increased pain.
What Does Meditation Do?
Meditationis a simple method of getting clarity in our thoughts. It helps us find inner peace and satisfaction. It activates our mind and helps improve our cognitive abilities.
The best part about meditation is that it is very easy to practice. All you need is a quiet place and a few minutes a day.
What Are the Benefits of Meditation?
Stress is reduced
Stress reduction meditation It is one of the most common reasons why it tries to do. Normally, mental and physical stress causes an increase in levels of the stress hormone cortisol.
This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines. These effects can disrupt sleep, promote depression and anxiety, raise blood pressure, cause fatigue and confused thinking.
In an eight-week study, “mindfulness meditationA named meditation style reduced the inflammatory response caused by stress. In another study of about 1.300 adults, meditationIt has been shown that flour can reduce stress. In particular, this effect is strongest in individuals with the highest stress levels.
Researches, meditationpost-traumatic stress disorder and fibromyalgia It has shown that it can improve the symptoms of stress-related conditions such as
Provides anxiety control
Less stress turns into less anxiety. For example, mindfulness meditation An eight-week study on it helped participants reduce their anxiety.
It also reduced symptoms of anxiety disorders such as phobias, social anxiety, paranoid thoughts, obsessive-compulsive behaviors, and panic attacks.
Eight weeks old meditation programIn another study of 18 volunteers three years after completing their fame, most volunteers were practice meditationeither continued and maintained lower levels of anxiety over the long term.
A wider study, with 2466 people, meditation strategieshas shown that it can reduce anxiety levels.
Meditationcan also help control work-related anxiety in high pressure operating environments. One study, one meditation found that the program reduced the anxiety level in a group of nurses.
It is good for emotional health
Some common items of meditation formscan help develop your own unique image and look at life more positively. MeditationTwo studies on u found a reduction in depression in over 4.600 adults.
One study followed 18 volunteers and over three years meditation they were doing. The study found that participants experienced long-term decreases in depression.
Inflammatory chemicals called cytokines that are released in response to stress can affect mood and cause depression.
Review of various researches, meditationIt shows that flour can prevent depression by reducing these inflammatory chemicals.
Makes you aware of yourself
Some common items of meditation their form helps you to understand yourself more powerfully, making you aware of yourself.
For example, by yourself questioning meditationaims to develop a broader understanding of yourself and to build a positive relationship with people around you.
Other forms teach you to identify thoughts that are harmful or can go away on their own.
A study of 21 women struggling with breast cancer found that when they participated in a "tai chi" program, their self-esteem improved more than the group that received social support.
In another study, meditation programThe 40 senior men and women who participated in the program reduced their feelings of loneliness, compared to a control group placed on a waiting list for the program. Also, meditation experience can develop more creative problem-solving ability.
Prolongs attention span
Focused attention meditation It is effective for increasing attention span. For example, a study eight weeks meditation courseand found that it improved participants' ability to shift and maintain their attention.
A short time meditate it can even benefit you. One study, four days practical meditationHe found that flour might be enough to prolong his attention span.
Decreases age-related memory loss
Improving attention and thinking can help keep the mind young. "Kirtan Kriya" is a repetitive movement of the fingers to focus thoughts. meditation methodd.
It improved participants' ability to perform memory tasks in many studies of age-related memory loss.
In addition, 12 studies are reviewed, multiple meditation styledemonstrated that the increase in attention, memory and mental quickness in older volunteers.
In addition to combating normal age-related memory loss, meditationmay at least partially improve memory in patients with dementia. It can help improve stress control and coping in those caring for family members with dementia.
Creates good
Some common items of types of meditationincreases positive feelings and behaviors, especially towards yourself and others. Metta is a type of meditation, also known as "loving-kindness meditation."
With practice, people learn to extend this kindness and forgiveness from the outside, first to their friends, then to acquaintances and finally to their enemies.
Bu meditation Covering the shape of 22 studies have demonstrated the ability of people to increase their compassion towards themselves and others.
Love-compassion meditationA study of 100 adults randomly assigned to a schedule that included these found that these benefits were dose dependent.
In other words, people Metta meditationThe more effort they put in, the more positive emotions they will experience.
In a study with another group, Metta meditation The positive emotions that develop through people can increase the level of social anxiety, reduce marital conflict, and aid in anger management.
Helps fight addiction
Meditation Developed through mental discipline, it helps to break addictions and recognize people who trigger addictive behaviors by increasing self-control.
Researches, meditationIt has shown that flour can help direct one's attention, increase willpower, control emotions and impulses, and understand the reasons behind addictive behaviors.
In a study conducted with 60 people who were treated for alcohol use disorder, transcendental meditation found to be associated with lower stress levels, psychological distress, alcohol cravings, and alcohol use after 3 months.
Meditation It can also help control food cravings. Review of 14 studies, mindfulness meditationfound that it helped participants reduce emotional and binge eating.
Provides quality sleep
A study randomly divides the participants into two groups, meditation programcompared.
A group meditation while the other group meditation did not. Meditationthose who attended were asleep before meditation He slept longer compared to those who did not.
Meditationyapmakcan help control or direct thoughts that often lead to insomnia.
In addition, it can help relax the body, relieve tension and put it in a peaceful state where you are more likely to fall asleep.
Provides pain control
The perception of pain is linked to the state of mind and can be elevated in stressful situations. For example, one study used functional MRI techniques to observe brain activity when participants experienced a painful stimulus. Some participants four days mindfulness meditation training while others did not.
Meditating the patients showed that the activities in the brain centers to control the pain increased. They also reported less sensitivity to pain.
In a larger study, meditating The effects of 3500 participants were examined. Meditationwas found to be associated with a reduction in chronic or intermittent pain complaints.
Lowers blood pressure
MeditationIt can also improve physical health by reducing tension in the heart. Over time, high blood pressure makes it difficult for the heart to work to pump blood and can cause poor heart function.
High blood pressure also contributes to atherosclerosis or narrowing of the arteries, which can lead to heart attack and stroke.
A study conducted with 996 volunteers, meditation found that doing it reduced blood pressure by about five points.
This was more effective among older volunteers and those who had higher blood pressure before the study.
One review study concluded that various types of meditation provide similar improvements in blood pressure.
Helps children feel calmer
Mindfulness meditationChildren and adolescents who practice it can gain improved concentration, communication, coping skills and self-esteem.
Current Opinion in Pediatrics An article dated 2019 published in the magazine, mindfulness meditationHe notes that the coronavirus can reduce a number of common problems in adolescents:
Anxiety and depression symptoms
Binge eating / eating less
Restrictive eating disorders
Lack of emotion regulation
ADHD
Sleep problems
Chronic illness and pain
Stress related to performance in school and sports
Types of Meditation
Meditation is an old tradition, practiced in cultures all over the world for calm and inner harmony.
Although the practice depends on many different religious teachings, meditation it is more about developing consciousness and awareness than belief.
Of meditating There is no right or wrong way, it is important to find an app that meets your needs and complements your personality.
Nine popular meditation practice has:
Mindfulness meditation
Spiritual meditation
Focused meditation
Movement meditation
- Mantra meditation
Transcendental meditation
Gradual relaxation
Love-compassion meditation
- Visualization meditation
How To Meditate For Beginners
Set a Specific Time Period
Meditationis all about loosening and releasing all the stress and tension in your body. This application is so unique and risky that it cannot be done during the day or at midnight.
However, in a way that suits you perfectly meditation you must. Therefore, the first thing you should do is set a specific time frame for yourself.
Make sure you follow this in a daily routine. Regularly meditating at the same time will give you many positive effects.
Choose a Quiet Place
Meditation You should look for a quiet and calm place. You can't do this in a place full of noise and chaos, as this exercise is all about letting yourself go and relaxing your senses. You should go to a place where there is peace, tranquility and serenity.
To start meditating Choosing the right place to sit and rest your body is a very important and integral part of the process because the more relaxed you hold your mind in this process, the faster and more effective the effects.
Sit Comfortable
Sitting comfortably meditate It is the third step you need to take. Keep your legs crossed and put your hands on your lap. Keep your spine straight and your eyes closed.
All meditation Your eyes should not open or turn back during the process. Padmasana, also known as the lotus pose, is the first and basic position in which you should place yourself. Stay still and breathe deeply.
Keep Your Stomach Empty
With a full stomach you can't meditateotherwise you will sleep. But also when you're very hungry meditation don't. Meditation you will find it very difficult to do and the whole process will be wasted.
Meditation is normally done in the morning at sunrise because at that moment your body is in its most active phase.
Heat
Any physical application requires warming up. This will keep the body feeling light and comfortable.
Breathe Deeply
Meditation When trying to do it, it is important to breathe properly. This is one of the most important techniques of meditation. Deep breathing will help you stay in a peaceful and meditative state for longer.
Don't forget to smile
If you forget how to smile meditation useless. A gentle smile will encourage a peaceful state and enhance meditation in wonderful ways.
Meditation You will feel better while doing it. Smiling has always had a positive effect on those who practice daily meditation.
Concentrate
While meditating, you shouldn't forget to concentrate. Focus on one point throughout the session. Avoid any distractions or obstacles.
Since focusing the mind can be a very difficult task, a beginner will only need a few minutes. meditation can. A longer time meditate requires practice.
Observation
Like a pro meditate one must be a keen observer. Every time you feel your mind drifting somewhere else, be careful and observe this situation carefully.
Open Your Eyes
Meditation After you've finished doing it, don't just try. Open your eyes gently and slowly and try to feel the beauty of the world around you.
Be an observer and be aware of your surroundings. Sit there thinking for a few minutes and then end the session by standing up slowly.
