Proven Benefits of Meditation| March 15, 2022
Training your mind to focus and divert its thoughts is what we mean when we say "meditation." It is a form of complementary mind-body therapy. Practicing meditation can lead to a state of deep relaxation and calmness of the mind.
Meditation helps you clear your mind of the confused ideas that may weigh you down and make you feel anxious. This method may lead to better overall health and happiness in the long run.
It can help you become more self-conscious and aware of your environment. Stress reduction and concentration are two of the most common reasons for its widespread use. In addition to improving one's mood and perspective, self-discipline, sleep hygiene, and pain tolerance, people turn to this practice for a variety of other benefits as well.
Here are some proven benefits of meditation that may help you improve your mental and physical well-being.
Meditation May Alleviate Stress
Stress reduction through meditation is becoming increasingly popular. According to a review, meditation is as effective as advertised at relieving stress1.
Cortisol levels rise due to both mental and physical stress which in turn causes many negative effects of stress like the release of cytokines, a type of inflammatory molecule. These side effects can cause sleep disturbances, sadness, and anxiety, as well as an increase in blood pressure and heart rate, all of which can lead to tiredness and foggy thinking.
In an eight-week trial, a meditation technique termed "mindfulness meditation" was found to reduce the inflammatory response induced by stress significantly2. Meditation has also been demonstrated to help alleviate the symptoms of stress-related diseases such as irritable bowel syndrome, fibromyalgia, and post-traumatic stress disorder3,4.
Meditation May Enhance Emotional Well-Being
Some types of meditation can help you improve your self-image and have a better attitude about life. According to one study of more than 3,500 participants, mindfulness meditation reduced depressive symptoms5. Additionally, a review of 18 trials found that those undergoing meditation therapy exhibited fewer symptoms of depression than those in the control group6.
Another study indicated that persons who practiced meditation had fewer negative thoughts in reaction to seeing negative images than those in the control group7.
In addition, inflammatory chemicals known as cytokines, which are released in reaction to stress, can influence mood, leading to depression. Research shows that meditation can help alleviate the symptoms of depression by reducing the levels of these substances8.
Meditation May Boost Self-Awareness
Meditation can assist you in developing a deeper understanding of yourself, allowing you to become a better person. By practicing self-inquiry meditation, for example, you can learn a lot about yourself and how you interact with the people around you.
Other types teach you how to identify thoughts that may be damaging or self-defeating and how to avoid them. By becoming more aware of how you think, you may change your thoughts in a more constructive direction9.
A meta-analysis of 27 studies found an association between tai chi practice and increased self-efficacy, a concept that refers to one's faith in one's own capability to meet obstacles10.
According to another study, people using a mindfulness meditation app for two weeks noticed less loneliness and more social contact than those who didn't use it. In addition, the regular meditative practice may improve one's ability to come up with innovative solutions to problems11.
Meditation May Lower Anxiety
Stress can be reduced by meditating, and less stress means less anxiety. There is evidence that meditation may reduce anxiety, according to a meta-analysis that included over 1,300 adults. Interestingly, this effect was strongest in most anxious people12.
In addition, one study indicated that 8 weeks of mindfulness meditation helped persons with generalized anxiety disorder lower their anxiety symptoms, increase their positive self-statements, and improve their stress reactivity and coping13.
Over the course of a year, 47 persons with chronic pain who completed an 8-week meditation program saw a significant decrease in their depression, anxiety, and pain14. Aside from that, several studies suggest that practicing various forms of mindfulness and meditation can help people feel less stressed15.
When it comes to anxiety reduction, yoga has been found to be beneficial. This is most likely due to the positive effects of both meditation and exercise16.
Job-related stress and anxiety may be alleviated by meditation as well. Research has shown that 8-weeks of use of a mindfulness meditation app increased well-being and reduced stress at work compared to a control group of employees17.
Meditation May Enhance Concentration
It's like weightlifting for your attention span when you meditate with focused attention. It's a great way to improve the quality and length of your concentration. One study, for example, discovered that those who listened to a meditation tape had better concentration and accuracy while completing a task than those in a control group18.
When it came to visual tasks and attention spans, those who frequently meditated outperformed those who hadn't practiced the art19. Furthermore, studies show that meditation can even help reverse brain processes that lead to mental wandering, anxiety, and poor concentration20.
Even if you practice meditation for only a few minutes per day, you may get the benefits. An 8-week study indicated that meditation for just 13 minutes a day improved attention and memory21.
Meditation Can Make People More Kind
Metta meditation, also referred to as loving-kindness meditation, starts with cultivating nice thoughts and sentiments toward oneself. As a result of practice, people learn to spread this kindness, love, and forgiveness to others, starting with friends, then acquaintances, and finally enemies.
A meta-analysis of 22 studies on this type of meditation found that it can make people more compassionate toward themselves and others22. It was found that the effects of loving-kindness meditation depended on the amount of time spent in the practice. Alternatively, the more time people spent each week practicing metta meditation, the more positive feelings they felt23.
Other research on college students found that metta meditation practices three times per week increased good feelings, social interactions, and understanding of others after four weeks. Practicing loving-kindness meditation appears to have long-term advantages as well24.
Meditation Can Help Lower Blood Pressure
Reduced strain on the heart is another benefit of meditation. It is possible for high blood pressure to cause a weakening of the heart's pumping ability over time, leading to heart failure. Atherosclerosis (a narrowing of the arteries) that can lead to heart attacks and strokes, is also a result of high blood pressure.
Meditation was found to lower blood pressure in a meta-analysis of 12 research involving over 1000 people. Those who were older and had higher blood pressure previous to the trial were more likely to benefit from this method25.
According to one study, several forms of meditation reduced blood pressure in a similar manner26. Meditation appears to reduce blood pressure by calming the nerve signals that control heart function, blood vessel tightness, and the "fight-or-flight" reaction that enhances vigilance in stressful conditions27.
Meditation May Help Prevent Memory Loss as People Age
It's possible that improving your focus and sharpness of thought will prolong the life of your brain's neurons. As a kind of meditation, Kirtan Kriya utilizes a mantra or chant in conjunction with the repetitive motion of the fingers. People who have memory problems because of old age have shown that it helps them do better on neuropsychological tests28.
In addition, preliminary data suggest that various meditation techniques can improve attention, memory, and mental agility in senior volunteers, according to a recent review29. Furthermore, meditation can help patients with dementia retain some of their lost memories while also combating the usual decline in memory that comes with age30.
Meditation May Help Improve Sleep
Insomnia affects almost half of the population at some point in their lives. A study comparing mindfulness-based meditation methods found that persons who meditated slept better and had less severe insomnia than those in the unmedicated control group31.
Developing your meditation skills might help you manage or refocus the racing or rambling thoughts that frequently cause sleeplessness. Besides that, it can also help you relax your body, letting go of stress and making you more likely to sleep.
Meditation May Control the Sensation of Pain
Your sense of pain is related to your mental state, which can be amplified in stressful circumstances. Some research says that adding meditation to your daily routine could help you control your pain better. For example, a review of 38 research found that mindfulness meditation can reduce pain, enhance life quality, and reduce symptoms of depression in persons with chronic pain31.
Meditation was found to be linked to less pain in a meta-analysis of studies that included more than 3,500 people. Meditators and non-meditators had the same causes of discomfort, but meditators were better able to deal with it and even had less pain32.
Meditation Helps in The Fight Against Addiction
Meditation can help you establish a more self-controllable mindset and become more aware of the things that set off your addictive habits33.
Meditation has been demonstrated in research to assist individuals in learning to refocus their attention, control their emotions, and gain a better awareness of the underlying reasons for problems34.
Transcendental meditation was proven to reduce stress, anxiety, depression, alcohol cravings, and alcohol consumption in a trial of 60 patients with alcohol use disorder over the course of three months35.
Moreover, cravings for sweets and salty foods may be lessened by the practice of meditation. According to a meta-analysis of 14 studies, people who practiced mindfulness meditation reported less emotional eating and binge eating36.
You Can Practice Meditation at Any Time and In Any Place
Most meditation techniques don't require special tools or a dedicated place. You just need a few minutes each day to practice. If you wish to begin meditating, consider what you hope to gain from it before deciding on a method of meditation.
Meditation has two main categories:
- Focused-Attention Meditation
An object, idea, sound, or image is the focus of this approach. It stresses the need to clear your mind. Breathing, a mantra, or the sound of nature can all be used as a form of meditation.
- Open-Monitoring Meditation
This way of meditation offers a more holistic view of your surroundings, mental stream, and sense of self-awareness all at once. It may involve recognizing suppressed ideas, feelings, or emotions.
Consider taking a class if your typical job and home situations don't allow regular, quiet alone time. In addition to enhancing your chances of success, this can also provide you with a supportive community. Alternatively, you might set your alarm for a few minutes earlier in the morning so that you can enjoy the peace before work. It helps you form a habit and begins the day with a pleasant outlook.
Using the H.E.A.L.'s Aroma Diffuser, You Can Create A Peaceful and Relaxing Atmosphere for Meditation
Meditation techniques have been proven to help you relax. However, what you inhale may be equally as important as how you inhale.
An aroma diffuser is a term that refers to a device that uses essential oils. It releases essential oils into the air, creating a pleasant aroma in the room.
Essential oils are well-known for their ability to help you relax at the end of a long day. A diffuser filled with essential oils like chamomile, lavender, and clary sage can provide a much-needed respite from the stressors of the day and help you get a good night's sleep.
You may also keep a cold or flu at bay by inhaling essential oils such as eucalyptus, peppermint, thyme, and lemon. These oils have anti-microbial properties that make them ideal for use in diffusers or inhalation. Additionally, diffusing these essential oils can serve as a humidifier, allowing you to breathe better and less vulnerable to pathogens by keeping your airways moist.
It's also been said that diffusing oils like rosemary and bergamot can help relieve headaches and tired muscles and that eucalyptus, lavender, and chamomile can help recharge your brain cells.
H.E.A.L.'s Aroma Diffuser is one of the best essential oil diffusers that can assist you in creating a soothing and relaxed atmosphere for meditation in your home, office, or any space. Ultrasonic technology is used to ensure a safe and silent atmosphere. LED lights are used to make the lights change color. They can be used as a night light or to help you relax. Use in conjunction with H.E.A.L.'s Essential Oils for the most effective results.
What's more, H.E.A.L.'s Aroma Gift Set includes the ideal natural health products to utilize if you're feeling a little stressed.
The Bottom Line
Meditation is a practice that anybody can engage in to improve their mental and emotional well-being. You don't need any special tools or membership to participate. Trying out a kind of meditation appropriate for your goals is a great approach to improving your life quality, even if you only have a few minutes to practice it each day. Moreover, H.E.A.L.'s Aroma Diffuser and Aroma Gift Set may help you practice meditation in a soothing and relaxed atmosphere.
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