Meditation has been shown to be beneficial not only for your mental health, but also for your physical well-being. There are many different ways to meditate, each offering a variety of benefits to unlock.
But what is meditation, exactly?
Meditation has roots in Buddhist culture and centers on the belief that happiness is achieved by immersing yourself in reality and focusing on the present moment.
Benefits of Meditation
Research has shown that regular meditation can:
- Improve immune function
- Improve inflammatory processes
- Reduce cholesterol levels
- Improve blood pressure
- Aid in physical conditions such as fibromyalgia, diabetes and hypertension
- Aid in mental conditions such as anxiety, depression and PTSD
- Improved cognitive and executive functions
How does it work?
Whether you call it meditation or mindfulness, the benefits are largely the same and they’re visible both subjectively and scientifically.
MRI scans have revealed that meditation leads to changes in emotional and cognitive areas of the brain. It also helps regulate immune cells, such as cytokines and interleukin-6. Furthermore, studies show that meditation influences telomere length, potentially delaying aging.
Its ability to reduce stress and balance the autonomic nervous system makes it particularly effective for managing hypertension. On a psychological level, meditation improves mood, sleep, and concentration. It also enhances social connection and reduces feelings of loneliness—an increasingly important benefit in today’s society.
How do you meditate?
The great thing about meditation is that there is no one way, nor right way to meditate. It is all about what works for you! So if you have tried it in the past and it hasn’t worked or you didn’t like it – you might just need to try out a different way. Here are some great ways you can start engaging in meditation.
- Focused breathing
- Box breathing
- Mindfulness meditation
- Mantra meditation
- Movement meditation
This list is just the beginning—there are countless ways to meditate. If you’re unsure where to start, guided meditations accessible online are a great way to ease in.
Step by Step: If you are wanting to give it a go by yourself – give this a try!
- Find a comfortable position for you – whether that is sitting or lying down, the choice is yours!
- Choose your focus – whether it is breath work, mantra or body awareness. The more practice you get, the more able you are to do multiple things!
- Close your eyes and focus – focus on whatever method you chose, think about actively acknowledging distractions, then letting them go and refocusing
- And that’s it you’re meditating! – start with short intervals and build up as you get more used to it and develop a habit. Before you know it you will be a master!
- To finish – think about slowly becoming more aware of what is around you and bringing back your attention to your surroundings. Even if you didn’t choose breath as a focus, this is a great time to take a couple of final deep breaths.
