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Effects of meditationYou are here: Home> Articles> Meditation's effects
This text is an excerpt from my course "Relaxation techniques and stress management"
Stress causes many diseases and mental malaise. Meditation very effectively eliminates stress. Furthermore, meditation has many other positive effects.
Read more about stress and health and Read about stress and pregnancy
THE EFFECTS OF MEDITATIONWhat are the other health effects of regular meditation? There are quite a few of them:
1. It increases the serotonin levels in the body. This neurotransmitter regulates appetite. An appropriate amount prevents sudden attacks of excessive hunger, therefore promoting the process of healthy weight loss. In addition, it increases the sexual drive. Meditation also prevents insomnia and depression.
2. It changes the frequency of brain waves. Generally it triggers emission of the so-called alpha waves, which characterise the state of deep relaxation.
3. It reduces the number of breaths and makes them deeper. This allows better ventilation of the lungs.
4. If you suffer from hypertension, this ailment is minimized.
5. It regulates the heart rate, so reduces arrhythmias.
6. It facilitates falling asleep - I personally was cured of tiredness and prolonged insomnia by meditation.
7. It mitigates pain, including headaches and menstrual cramps.
8. It is followed by elimination of light depression.
9. It increases resistance for stress.
10. It increases the activity of the right hemisphere of the brain - the one that is responsible for creativity.
11. It calms the mind down, brings a feeling of harmony and peace - regularly and properly practiced meditation after some time brings the peace of mind that practically cannot be disturbed by anyone and anything.
12. The level of sensitivity and empathy is increased.
13. It is easier to focus on tasks.
14. After a while, we need less sleep.
15. Memory is significantly improved.
16. Our self-acceptance and self-esteem is increased.
17. Fears are neutralized.
18. We become more creative.
19. Our intuition becomes better.
20. We have better insight into ourselves and our emotions.
21. We understand ourselves and others better.
22. It broadens our self-consciousness and sense of being "here and now".
23. It reduces the occurence of anxiety and concerns.
24. Meditation is also used in psychotherapy. Additionally, it is introduced in the form of an experiment into some prisons. It was noted that prisoners who use this method are becoming a lot less aggressive and less likely to return on a criminal path after being released.
Read about simple ways to relax
Caution! People with deep emotional disorders and mentally ill should not practice meditation. In this case it could cause "flying away" into unreality. Besides, they are not ready for the emotional effects that might happen in the process of meditation - for example, a deep insight into oneself.
Methods of entering the state of meditationHow to meditate?
First of all, we meditate in a clean, quiet, ventilated place at the right temperature for us, preferably 1-2 times a day for 20-30 minutes.
Before meditation, you should take care of nice, relaxed atmosphere - you can quietly turn on your favorite relaxing music, light the candles and an incense. Relax and select the type of meditation.
You can select the method of entry into a state of meditation:
1. Meditation “on the breath” - one drives into a state of relaxation by focusing on the breath.
2. Meditation with the mantra - is the most popular method. The antra is the pronunciation of the word Om (read it "aummm"). The method of meditation with the mantra is simple. You should take a deep breath and chant Om with the exhale. Another type of mantra can be repeating any chosen words, if only positively associated. For example, you can repeat "peace, peace" and "love."
3. Meditation with an affirmation - affirmation is a positive expression that is designed to help to get rid of what is negative, and to get ready to accept what is good.
You can use affirmations of all kinds, for example: "I let pure love to fill my entire life" or "I am breaking free from fear and anxiety. In my mind there is only pure peace. "It is important to build positive affirmations, it means that you should not say, "head stops hurting me," because it takes the focus on headaches. Instead, you can use the expression: "I allow myself to feel only pleasure in my body. I am open to the health and well-being. "
Concentration. There are different types of concentration (in case of meditation it should be effortless). You can focus on any point in your surrounding, for example the flame of a candle or your breath. Another recommendation is to focus on so-called point "hara". It is located three fingers below the navel. Meditation with focus on this point, done 1-2 times a day for 20 minutes, gives you a sense of balance. For this reason it is often used as an exercise in martial arts. It is an excellent remedy against any kind of stress.
4. Contemplation. To contemplate means to mentally connect with something by one's admiration and attention. The difference between an ordinary kind of concentration, and this form of entering a state of meditation lies in the fact that in the case of a contemplation we embrace with our perception the whole object by somehow identifying with him. It can be a beautiful painting or a wonderful landscape. We focus only on the selected point.
We may also contemplate the emotions - for example, letting the love envelop the body and soul. Contemplation of love is particularly important in healing oneself, as the energy of that feeling has unique healing abilities by producing more endorphins.
6. Visualization. This issue is covered in a separate section.
7. Meditation in motion. It includes, inter alia, tai chi and qi gong. It can also be yoga. The asans of yoga can be really relaxing. A usual walk can also help you to enter into a state of deep relaxation, if it is done slowly and with a feeling of calmness.
8. Prayer. I do not mean mindless repetition, but a sincere prayer, coming from the heart, best created by oneself. One can pray to God, the saints, the angels, the Higher Beings or your own Higher Self.
9. Different types of relaxation techniques. Meditation is a state of a very thorough relaxation. There is no capacity of practice meditation effectively without ability to enter into a state of relaxation.
10. The right way to meditate. Each way to meditate is the correct one, if only its form is appropriate for the patient. However, usually the best results are brought by simple, pure meditation, in which you are free from all thoughts, while being in a state of effortless mindfulness. For some people this kind of meditation may be difficult, especially when their minds are full of chaos and their souls are full of an emotional clutter. Each time you exercise, however, you are getting closer to becoming a master in the field.
How to learn not to focus on the passing thoughts and emotions during this kind of meditation?
There are some useful techniques for this purpose. You can imagine, for example, that they are like ships at the sea. Do not focus on their or do not be nervous of them being in your sight. Allow them to be neutral to you and let them float away. After some time of this training, majority of people should achieve just “to be”.