Benefits of meditation for our mental health

Benefits of meditation for our mental health: With lingering concerns about the pandemic, rising prices for everything from petroleum to groceries, and domestic and global political strife, it’s not remarkable that American anxiety and tension are through the roof. It is also not surprising that more individuals are searching for methods to manage tension, alleviate anxiety, and enhance their quality of life. Surprisingly, millions are discovering this through meditation.

Benefits of meditation for our mental health are given below:

Meditation is not a fad

It is believed that meditation originated in India a few thousand years ago. It is frequently associated with the ancient civilizations of Egypt and China, as well as the religions of Judaism, Hinduism, and Buddhism. Even the Bible mentions meditation over twenty times. In contrast, the modern history of meditation is more secular and even commonplace, comparable to yoga and Pilates.

To engage in contemplation or reflection is the simplest definition of meditation. Some refer to it as training the mind to attain a state of tranquil concentration and positive emotions. This mind-body practice has a long history of cultivating mindfulness, enhancing relaxation, and promoting overall health. Setting aside even a few minutes per day for any form of meditation assists in establishing a healthy regimen.

Elements of meditation

While meditation takes many forms, the National Institutes of Health has identified four elements most forms of meditation have in common:

A quiet location with as few distractions as possible
A specific, comfortable posture like sitting, lying down, walking, or in other positions
A focused attention that may include a specially chosen word or set of words, an object, or the sensations of one’s own breathing
An open attitude letting distractions come and go naturally without judging them

Types of meditation

Among the dozens of types of meditation, these are some of the more popular meditation techniques practiced by more than 18 million Americans.

Mindfulness meditation – Mindfulness meditation is the practice of being fully present in the moment, being aware of where you are and what you are doing, and actively paying attention in an accepting, nonjudgmental way. You can do this during a dedicated meditation session or by simply being more intentional and aware of what you do each day.
Guided meditation – During this type of meditation, a guide will instruct you to relax specific muscles in the body until they are comfortable. They will lead you through mental images and visualizations, often of healing light or the dissipation of past wrongs. Guided meditation can last a few minutes or several hours.
Movement meditation – With movement meditation, you engage in a repetitive activity or one where you can get “in the zone” and experience “flow.” Structured practices include tai chi, qigong, or yoga, but any rhythmic movement can work. Try meditation while stretching, walking, gardening, driving, or even doing daily tasks like brushing your teeth or doing the dishes. These movements can quiet the mind and allow your brain to shift.
Transcendental meditation – Transcendental meditation is a kind of meditation in which people mentally relax by silently repeating particular words, or personal mantra. This technique helps you avoid distracting thoughts and promotes a state of relaxed awareness.
Loving-kindness meditation – During loving-kindness meditation, you focus benevolent and loving energy toward yourself and others. Those who regularly practice this technique increase their capacity for forgiveness, connection to others, and self-acceptance

Benefits of meditation for our mental health

Benefits of meditation can include:

Gaining a new perspective on stressful situations
Building skills to manage your stress
Increasing self-awareness
Focusing on the present
Reducing negative emotions
Increasing imagination and creativity
Increasing patience and tolerance
Lowering resting heart rate
Lowering resting blood pressure
Improving sleep quality

The science is mounting that mindfulness practices like meditation positively impact our mental health. Here is some of the evidence.

After researchers at Johns Hopkins University scoured 19,000 meditation studies and 47 clinical trials, their findings suggest that mindful meditation can help ease psychological stresses like anxiety, depression, and pain.
When employees at Google and Roche used a mindfulness smartphone app called Headspace for just eight weeks, they reported a reduction in depression and anxiety by 46% and 31%, respectively.
Psychological distress was lowered among teachers and support staff who participated in a transcendental meditation program for a 2019 study.
Society for Integrative Oncology recommends meditation for improving mood and easing depression during radiation therapy and after treatment.
Cortisol (the stress hormone) was significantly lower among study participants who followed a meditation practice, suggesting that it can lower stress. In addition, researchers suggested this may decrease the risk of diseases that arise from stress such as psychiatric disorders, peptic ulcers and migraines.
Individuals with social anxiety disorder reported decreased anxiety and improved self-esteem in a study that had them complete a two-month meditation program.

Bonus benefits

Meditation has been shown to help with irritable bowel syndrome, fibromyalgia, and posttraumatic stress disorder by lowering stress levels. Benefits to physical health don’t stop there. Studies show varying levels of evidence that mind-body practices can help people with:

High blood pressure
Heart disease
Cancer
Chronic pain
Smoking
Menopausal symptoms
Asthma
Insomnia
Headaches