Reduces Stress
Meditation has been found to reduce levels of the hormone cortisol which is responsible for the bodys stress and inflammatory response Normally feeling stressed leads to increased cortisol levels which can have negative effects on your sleep blood pressure and mental health However a 2011 Harvard study concluded that regularly practicing meditation decreased the volume of the amygdala a brain area that regulates anxiety fear and stress If you feel like youre carrying the weight of the world on your shoulders meditation may be the activity for you
Strengthens Your Immune System
Are you looking for a way to stay healthy during the cold or flu season Similar to eating a healthy diet or taking a greens supplement practicing meditation can build up your immune system and help you to become more resistant to bacteria and viruses While the exact mechanisms behind this process arent fully understood researchers believe that meditation turns on certain genes that are responsible for controlling inflammation and healing wounds As an additional advantage the subjects in these studies had never practiced meditation before Therefore its never too late to start and you dont have to be experienced to reap the benefits of meditation
Lessens Pain
If youre looking for a natural pain remedy you may want to start meditating Research has found that meditation decreases pain by using different pathways that painkillers such as opioids use Meditation is also a much safer alternative as painkillers have a high incidence of addiction and overdose Whether youre suffering from chronic acute or post surgical pain meditation can provide you with much needed relief
Boosts Self Esteem
In addition to its many physical health benefits meditation can also improve your mental health by boosting your self esteem Practicing meditation allows you to observe what youre currently thinking and feeling without judgement Being more in touch with your inner dialogue increases self awareness which can consequently improve self esteem Furthermore setting aside time to focus only on yourself and disengage from distractions such as your phone or social media can do wonders for your mental health by allowing you to live in the moment
Enhances Focus
One of the main goals of meditation is to focus on the present instead of worrying about the future or dwelling on the past Several studies have demonstrated that meditation increases the volume of brain areas responsible for learning and memory therefore improving cognitive function and allowing you to concentrate on tasks for longer periods of time Training yourself to be more attentive and focused is a learnable skill and you can accomplish this through meditation
Increases Positive Emotions
If youve been feeling down on yourself lately meditation can increase feelings of kindness and acceptance towards yourself With practice you can learn to extend these positive emotions towards others in the form of empathy altruism and forgiveness Metta also known as loving kindness meditation is a specific form of meditation that can help foster these valuable feelings An example of metta meditation would be picturing a loved one in your mind and wishing them happiness and peace A study of 100 adults found that those who spent more time practicing metta meditation experienced a greater increase in positive emotions such as empathy and compassion than those who didnt
Helps You Gain Control Over Your Emotions
It can be difficult to communicate with others when you dont feel in control of your emotions You may fall victim to the common belief that you cant change how your brain functions and therefore youll never be able to adequately express your emotions However meditation can alter how you process and express your feelings Gaining control over your emotions can allow you to learn how to respond to stressful situations and explain to others how and why you feel a certain way Consequently this can help you build and strengthen your relationships with others Meditation has also shown to be a beneficial activity for children as they can learn to build emotional resilience and deal with complicated emotions such as fear embarrassment and jealousy Just as with any other skill meditation is a learned activity that you can improve at with practice
Improves Sleep
About 40 percent of Americans have some form of insomnia Whether youre also struggling with this sleep disorder or youre simply looking for ways to wind down at night meditation may be the answer Research has shown that people who meditate regularly not only fell asleep faster but also stayed asleep longer than those who didnt meditate In addition to helping with sleep meditation can foster feelings of relaxation and reduce tension in common areas of chronic pain such as the back neck and legs Meditations effects can extend past bedtime and also allow you to feel at peace throughout the day
Combats Addiction
A recent study found that individuals who had recovered from a drug or alcohol addiction were less likely to relapse if they practiced meditation This is because meditating can regulate how the brain experiences pleasure which may prevent addicts from reverting to their old behaviors Additionally because meditation can give you a heightened awareness of your thoughts it can grant you the power to observe a mental urge but refrain from acting on it Therefore meditation can stretch beyond fighting addiction by helping you gain control over your mind and abstain from taking part in harmful activities
Accessible Wherever You Are
Unlike other activities or hobbies that require space or equipment you can meditate regardless of your location This can be beneficial if youre feeling anxious or overwhelmed in a public place such as in class before giving a presentation or in an airport before boarding a plane Taking a few minutes out of your day to practice deep breathing and examine your thoughts can greatly reduce your stress levels and the good news is that no one has to know that youre doing it Contrary to popular belief you dont need to assume a meditation pose or have perfect posture to meditate While those practices can be beneficial theyre not necessary if you find that you need to meditate in public
Whether youre interested in trying out metta meditation spiritual meditation or mindfulness meditation every variation has been shown to result in significant physical and emotional advantages These 10 benefits of daily meditation can hopefully convince you to take up this rewarding and worthwhile activity
If stress and anxiety an active mind or aches and pains are keeping you up at night youll likely benefit greatly from meditation or yoga or a combination of the two Always check with a medical professional before starting a new fitness routine and remember to practice good sleep hygiene in addition to your new yoga or meditation practice If you are having trouble falling asleep at night and staying awake during the day take Alaska Sleep Clinics short free Insomnia assessment quiz
