Meditation is an ancient practice that anyone can do. This simple technique can be practiced anywhere and anytime. However, a regular practice and dedication it takes to achieve maximum benefits.
Experts consider meditation as a type of complementary mind-body medicine that produces a deep state of relaxation and calm mind. This improves physical and emotional wellbeing.
as you progress, meditation also works as an extraordinary tool to gain deeper awareness of self and release the subconscious negative thoughts.
There are different types of meditation and all share the same goal of peace, no matter what is happening around them.
Some of the popular types are guided, mantra meditation, mindfulness meditation, Qi Gong, Tai chi, yoga and transcendental meditation.
This practice is still developing and a lot of studies are going to better understand its benefits. For best results, learn the process of an expert or AA certified instructor and practice of meditation in a peaceful and quiet place for at least 10-15 minutes daily.
Here are the top 10 ways that meditation benefits your body and mind.
1. It relieves stress and anxiety
Many people practice mindfulness meditation to manage stress and reduce their levels of cortisol, a stress hormone.
A review of studies by researchers at Johns Hopkins University, published in 2014 in JAMA Internal Medicine showed that mindfulness meditation can improve multiple negative dimensions of psychological stress.
However, further studies are needed to determine how meditation helps improve the positive dimensions of mental health and behavior related to stress.
2. Treats insomnia
If you suffer from sleep disorders such as trouble falling asleep or staying asleep, try meditation to solve the problem.
A 2009 study presented at the annual meeting of the Associated Professional Sleep Societies suggests that meditation can be an intervention in the actual conduct on the treatment of insomnia. Meditation shows an improvement in the parameters of the newspaper subjective quality of sleep and sleep disorders.
In addition, a 2015 study published in JAMA Internal Medicine found that mindfulness meditation shows an improvement in the quality of sleep and daytime impairment among older people who experience sleep disorders.
3. Increases cognitive function
Regular meditation also plays a key role in the promotion of their intellectual capacity. It helps people to learn three times faster than those who have little or no experience with meditation.
A 2013 study published in the journal Psychological Science, a journal of the Association for Psychological Science, found that mental training can help boost standardized test scores and improve working memory.
In addition, meditation may improve power and conscious awareness. People who meditate regularly also have better control of your emotions. Even decline in cognitive function is prevented later in life.
4. Reduce blood pressure
You can also control high blood pressure with regular meditation, and now research has shown. High blood pressure, also called hypertension, is a “silent murderer” because in most cases, no cause and symptoms are noticed but does significant damage to the heart and arteries.
A 2008 study by the University of Kentucky and published in the American Journal of Hypertension shows that transcendental meditation is an effective treatment to control high blood pressure. You can even reduce side effects and risks of drugs against hypertension.
Meditation is helpful in reducing systolic and diastolic blood pressure.
5. Improved heart health
Meditation can also improve your cardiovascular health and reduce the risk of heart attacks and strokes
A 2012 study published in Circulation: . Cardiovascular Quality and Outcomes magazine highlights the fact that meditation can reduce heart attacks, strokes and even premature death from heart disease, at least among African Americans. It even helps patients reduce blood pressure, stress and anger, which can lead to heart problems.
To fight against cardiovascular disease, the leading cause of death, try meditation with closed eyes for 20 minutes daily.
6. Delays aging brain
Mediation is also great to slow brain aging and prevention of neurodegenerative diseases such as mild cognitive impairment, Alzheimer’s disease and Parkinson’s disease.
With age, several parts of the brain start to shrink, leading to disease and Lou Gehrig. With regular meditation, you can delay the aging brain by increasing gray matter, myelinated neurons and other cells of the central nervous system.
A 2015 study published in the journal Frontiers in Psychology also supports the hypothesis that meditation offers protective benefits of the brain.
researchers found that among those who meditated, the gray matter volume did not decline as much as among those who did not.
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