Daily Meditation and Its Benefits Backed by Research
Meditation is no longer just a spiritual practice that is not scientifically evidence-based, but instead, meditation is now a scientifically verified practice that supports mental, emotional, and physical health that is more important and useful than ever before. Given the increasing speed of life and the stress it brings, daily meditation can affect health and productivity in more ways than imaginable. In this article, we discuss the scientifically verified benefits of daily meditation), how to meditate, and how to keep an established daily period of meditation in your routine.
H2: Knowing the Fundamentals of Meditation
Meditation is an established practice where a person uses techniques such as mindfulness, attention, or visualization to train attention and awareness in a way that results in mental clarity and emotional calm. There probably isn’t a culture on earth that hasn’t meditated in some form with thousands of years behind practices. Today, there is a growing body of science supporting its beneficial effects.
H3: What Types of Meditation Exist?
- Mindfulness Meditation: fully engaging the current moment as it arises
- Transcendental Meditation: using a repeated mantra that settles the mind
- Lovingkindness meditation: fostering compassion for self and others
- body scan meditation: bringing the mind’s focus to tension in body parts
H2: What Are the Mental Health Benefits of Daily Meditation?
Studies show that meditation impacts…
Physical Health Benefits of Meditation
Meditation doesn’t just impact the mind, but the body in important ways.
H3: Lowers Blood Pressure
Routine meditation has been shown to lower blood pressure by relaxing nerve signals that coordinate heart function; which lowers the risk of heart disease over the long term.
H3: Strengthens the Immune System
Medicating regularly improves immune response, making individuals more resistant to infections and illnesses. In this way, stress relief by meditation prevents the chronic stress state of immune suppression.
H3: Improves Sleep Quality
Meditating before bed can improve sleep quality by calming the mind and reducing symptoms of insomnia. A body of studies have concluded that mindfulness meditation is especially effective at improving deep and restorative sleep.
H2: Neurological Benefits Proven by Science
Meditating causes some physical changes to the brain, and these changes are good.
H3: Creates Neuroplasticity
Meditation creates neuroplasticity, which is the brain’s ability to re-organize itself, and create new neural connections. Neuroplasticity improves learning, memory, and cognitive flexibility.
H3: Increases Grey Matter Density
The magnetic resonance imaging studies show that long-term meditators have more grey matter in the areas of the brain that are responsible for self-awareness, compassion and introspection.
H3: Reduces Cognitive Decline Due to Aging
By improving brain health, meditation may slow the aging process and protect against
: Simple Ways to Start a Daily Mediation Practice
There is no need for meditation to be complicated! The guide to getting started is quite simple.
H3: Find a Good Time
Morning meditation is helpful to setting the tone for the entire day. Evening meditation is beneficial to releasing the stress that we accumulate throughout the day.
H3: Start Small
Starting with just 5-10 minutes a day can be sufficient. Once you feel comfortable you can increase the time you meditate.
H3: Find a Nice Space
Find a space that is calm and quiet. A space where you are not going to been disturbed. Find a comfortable way to sit in order to help with your focus.
H3: Pay Attention to Your Breathing
Focus on your breath. Notice each inhale and exhale. If your thoughts wander, gently start to bring your focus back to your breath.
H3: Use Guided Meditations
Guided meditations can be helpful in keeping your meditation routine consistent. Guided meditation is very helpful for new practitioners if you use some of the apps or look online for video sources.
H2: Common Issues and Solutions
In theory meditation is a simple task. Developing a routine can be more challenging.
H3: Distracted Mind
It is completely normal to have thoughts pop in your head. Don’t get frustrated if you think of something else, just gently bring your focus back with no judgement.
H3: Not Enough Time
Don’t underestimate even a short practice. Focus on the time you have in the moment (5-10 mins is still valuable). Be sure to schedule and set aside time for meditation just like any other important activity.
H3: Bodily Pain
Sit on cushions or use chairs to maintain good posture and comfort.