MMeditation has been used for a long period of time as way to increase calmness and physical relaxation, coping with anxiety and generally improving the overall health and well-being. Mindfulness meditation is helping us learn how to pay attention to the breath as we inhale and exhale and pay attention when our attention is deviated from this task. By paying attention to our breathing, we are practising how to return and remain in the present. According to recent meditation studies published on Nature, 76.2% of people started mediation to improve their wellbeing. Some of the popular reasons for starting meditation were to improve memory, concentration and to decrease anxiety, depression, and stress.
Science views on meditation
Various studies by the National Center for Complementary and Integrative Health (NCCIH) have found that meditation has helped reduced symptoms of various illnesses such as blood pressure and irritable bowel syndrome. There was also evidence that meditation helped ease the symptomatology of anxiety and depression but also helped treating insomnia. Additional research about meditation and the brain showed that meditation can alter the brain and the body and probably treat many health conditions and promotes a healthy lifestyle. In one of the studies, results showed that people who practised meditation had more folds in the outer layer of the brain. There is also scientific evidence that supports that meditation slows down the process of aging in the brain and also helps reduce pain.
Practising meditation
There is no evidence to support that meditation is harmful for anyone who practises it. For people with physical limitations certain meditative practices might be difficult to practise, though they can talk with their GP or if they have an instructor, they can inform them about their conditions. Moreover, there is little to no evidence to support that meditation had a negative impact on people’s mental health.
How to practise meditation
Although, there are many different types of meditation, some of the practices are similar. Below are some simple steps that you can follow if you want to start meditating.
Step 1
Find a comfortable and quiet place to sit
Step 2
Choose the time period you want to dedicate on meditating
Step 3
Make sure you sit in a position that you are stable, and you can stay put for a while.
Step 4
Follow your breath as you inhale and exhale.
Step 5
If your attention has started shifting from your breathing, just simply return your attention to your breathing.
Step 6
Do not focus your energy on the fact that your mind started wandering, just stay focused on your breathing.
Step 7
Once you finish meditating, start noticing your emotions and feelings, how your body feels and the environment around you.
Meditation is a safe practise that you can incorporate in your daily living in order to improve your physical and mental health. If you have a self-care routine, you should consider adding meditation in your routine and you can notice the benefits in your body and mind. Meditation will help you create balance in your life and help you release the stress from your daily responsibilities.