Benefits of Meditation | Mindfulness Meditation Techniques

( Benefits of Meditation | Mindfulness Meditation Techniques)

Science-based Advantages of Meditation

The popularity of meditation is increasing as more people find its benefits
Meditation A habitual process of training your mind to focus and redirect your thoughts.

You can use it to increase awareness of yourself and your surroundings. Many people think that it is a way to reduce stress and develop density.

People use the practice to develop other beneficial habits and feelings, such as positive mood and perspective, self-discipline, healthy sleep patterns and even increased pain tolerance. This article shows the 12 health benefits of meditation

1. Reduce pressure

Reduction of greed is one of the most common reasons people try to meditate.

A study of 3, 500 adults showed that it protects its reputation for reducing relief (1).

Normally, mental and physical stress stress hormones increase the levels of cortisol. This causes severe harmful effects, such as the release of inflammatory stimulants such as psicotin.

This effect can disrupt sleep, disorder and anxiety, increase blood pressure, and contribute to fatigue and cloudy opinions.

In an eight-week study, a meditation type called "meditation meditation" reduces inflammatory response (2) due to pressure.

Another study among approximately 1, 300 adults shows that meditation may reduce stress. Significantly, these effects were strong with the highest level of pressure (3).

Studies have shown that medication can improve the symptoms of stress-related conditions, including acute pain syndrome, post-traumatic stress disorder and fibromyalgia (4, 5, 6, 7, 8).

Summary: Many styles of meditation can help reduce stress. Meditation can also reduce the symptoms among people with stress-triggered medical conditions.

2. Insomnia control

Low stress less concerns translate

For example, an eight week study of meditation meditation on meditation helps participants reduce their anxiety.

Also reducing anxiety disorders, such as phobias, social anxiety, harmful thoughts, obsessive-compulsive behavior and panic attack symptoms (9).

After three years of completing one-week meditation program, 18 volunteers conducted a study with volunteers. Most volunteers maintain the level of low anxiety over long-term (10) by continuing to practice regular meditation practices.

A large study among 2 thousand 466 participants has shown that different meditation strategies can reduce various anxiety levels (11).

For example, shown to help people reduce their anxiety. It is due to benefit from both meditation practices and physical activity (12).

Meditation can also be done to control the anxiety related to job related environment in high pressure environment. A study found that a meditation program reduces anxiety among a group of nurses (13).

Overview: Natural meditation helps reduce mental health problems related to anxiety and anxiety such as social anxiety, conflict, and awakening-compulsive behavior.

3. Promotes psychological health

Some types of meditation can also be a better self-image and a more positive aspect of life.

Two chapters of breast-milk meditation have found that 4, 600 adults have been disappointed (1, 14).

One study followed 18 volunteers, as they practiced for three years. Studies show that long-term reductions in participants depression (10).

Symbiosis called inflammatory chemicals, which are released in response to stress, can affect the mood, which leads to depression. A review of various studies recommends reducing depression of meditation by reducing the chemical of this inflammation (15).

Other controlled studies have compared the electrical activity among people who have not used mental stress and others' brain disorders.

Those who mediated showed a measurable change in positive thinking and optimistic territory (16).

Overview: Some types of meditation can improve depression and create a more positive view of life. Research shows that these benefits can help to maintain long-term benefits while maintaining an ongoing practice of meditation.

4. Increase self-awareness

Some meditation meditations can help you develop a more strong idea about yourself, helping you to become your best person.

For example, the meditation of self-investigation evidently helps you develop more understanding about yourself and how to relate to people around you.

Another form teaches you to recognize thoughts that may be harmful or self-defeating. The idea that you acquire more awareness of your thinking habits, you can steer them towards more constructive patterns (17, 18, 19).

21 women fighting against breast cancer have found in a study that when they participate in tea programs, their self-esteem has been improved even better than those who have received Social Assistance Session (20).

In another study, the feelings of loneliness decreased compared to 40 senior men and women who participated in the breast-feeding program compared to a control group placed on waiting list for the program.

Also, meditation experiences can try to solve more creative problems (22).

Overview: With self-exploration and meditation style you can "know yourself." This can be a starting point for creating other positive changes.

5. Attract attention

Focusing attention is like weight lifting for your attention span. It helps to increase the strength and tolerance of your attention.

For example, a study looked at the impact of meditation meditation on eight weeks and gained the skills of advanced participants to revitalize and maintain their perspectives (23).

Similar studies have shown that human resources workers regularly practice breast meditation and they were focused on an action for a long time.

These workers also remind the details of their work, which did not practice meditation, compared to their work (24).

In addition, a review concludes that the mind can change the mind, which contributes to the wrong, anxious and poor attention in the brain (25).

You may benefit from meditating for a short time. One study shows that meditation may be sufficient to increase concentration for four days (26).

Brief Description: Different types of meditation can create the ability to redirect and maintain your attention. The meditation can have as much effect as it can for four days.

6. Reduce the age-related memory loss

Improvement of thinking and clarity of thinking can help your mind remember young people

A verb is a method of meditation that combines a mantra or sings with repetitive motion of fingers to focus on thoughts. It enhances the participants' ability to perform memory tasks in multiple research related to age-related memory loss (27).

In addition, a review of 12 research has found that many meditation styles have increased attention, memory and mental agility among older volunteers (28).


In addition to fighting for normal age-related memory loss, meditation can improve the memory of at least partly in patients with meditative thinking. It can help to control the relief and can improve the care of the family members with demedennia (27, 29).

Overview: With regular meditation, you can enhance improved memory and emotional precision. These benefits can help to relieve age-related memory loss and dementia

7. Please create a favor

Some meditation meditations can especially enhance positive feelings and actions toward yourself and others

Meta, a meditation meditation, also known as loving-kindness meditation, begins to think about its own opinions and feelings.

Through practice, people have learned to extend this kindness and forgiveness externally, firstly friends, then known and finally enemies.

22 studies of this meditation have the power to increase the compassion of people towards themselves and others (30).


In a study of 100 adults, a program has been given in the form of loving-kindness embedded that these benefits are dose-dependent.

In other words, the more industrious people meditate with meta, they enjoy more positive feelings (31).

Another group of laboratories can increase social anxiety, reduce marriages and help with anger management by maintaining a positive feeling through meta meditation (32).

These benefits also appear to be collected over time with the practice of loving-loving meditation (33).

Brief Description: Meditation, loving meditation, a habit of cultivating a positive feeling, firstly, then in others towards others, positivity, sympathy and compassionate behavior increase.

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8. Exercises can help to fight

The mental discipline that you develop through meditation can help break the dependencies through increasing awareness of triggers for your self-control and habitual behavior (34).

Research has shown that meditation can help people to regain their attention, increase their will, control their emotions and emotions, and develop the causes behind their addictive behavior (35, 36).

In one study, 19 researchers discovered how to medicines can be mediated to the goal that the participants who receive training have done better to control their ridicule and hunger-related stress (37).

Meditation may also help to control food cravings. In the 14 studies of psychology attention, participants reduce mental and eating habits (38).

Overview: Meditation can develop mental discipline and empowerment and help you with triggers for unwanted emotion. This can help you recover from addiction, lose weight and redirect other unwanted habits.

9. Sleep improves

Almost half of the population will struggle at some time with insomnia.

In one study, two brain-based meditation programs have been compared to randomly allocating one of the two groups. A group practices meditation, while others do not.

 Those who meditate, they fall asleep very soon and fall asleep during long periods, who do not meditate (39).


To become proficient in meditation, you can control racing or "racing" thoughts, which can often lead to insomnia.

In addition, it helps to relax your body, relieve stress and keep it in a peaceful state, in which you can fall asleep.

Overview: Different modes of meditation help you to relax and control "escape" thoughts that can interfere with sleep. It may be small to improve sleeptime and sleeping quality during sleep.

10. Control pain helps

Your feelings of pain are connected to your mind, and it can be elevated in the situation of stress.

For example, MRI practices participating in one study are used to monitor brain activity because participants get a painful stimulus experience. Some participants have gone through four-day meditation training, others do not.

The medicinal patients showed additional activity in the brain centers known to control the pain. They report low sensitivity to pain (40).


3, 500 participants see a major study on the effects of habitual meditation. It shows that meditation relates to complaints of decreasing chronic or breakdown of pain (1).

For an additional study of meditation among patient patients of tomatoes, meditation can help reduce chronic pain in the last phase of life (4).

In all these circumstances, mediators and non-obstetricians experienced the same reasons for pain, but meditators showed a greater ability to deal with the pain and even experienced a reduced decrease in pain.

Summary: The brain's brain can understand the brain's perspective. It may help to treat chronic pain when used as a supplement for treatment care or physical therapy.

11. Can reduce blood pressure

Meditation can improve physical health by reducing heart pressure.

Over time, high blood pressure makes the heart harder to pump blood, which can lead to poor heart function.

High blood pressure also contributes to atherosclerosis, or shrink to the arteries, which can lead to heart disease and stroke.

A study of 996 volunteers shows that, when they "silent mantra" - meditating on a repetitive, non-vocalized word - reducing blood pressure by the average five points.

It was more effective among senior volunteers and those who had high blood pressure before doing research (41).

A review concludes that different types of meditation improve like blood pressure (42).

Meditation meditation is controlled through the introduction of the nervous system by participating in heart disease, bleeding on the skin, and the reaction of "war-or-flight" reaction, which raises alarm in the underlying circumstances (43).

Summary: Blood pressure can not be reduced only during meditation, but meditating regularly over time helps reduce the strain of heart disease and arteries, helping prevent heart disease.

12. You can meditate in any way

People practice different types of meditations, most of which do not require special equipment or space. You can practice with a few minutes every day.

If you want to start meditation, try to choose the type of meditation that you want to get out of it.

There are two main styles of meditation:

Attention Focusing Meditation:
Focus on single object, thought, word or visual aspect. It emphasizes attention and distance ridding your mind. Meditation may be the focus of breath, a mantra or a calm word. Open-Monitoring Meditation: Encourage a wide range of awareness of all aspects of your environment, thinking training and feeling of confidence. This usually includes thinking, feeling or feeling emotionally, which you can usually try to suppress. If you want to find the best style, see free, guided meditation exercises given by UCAAL and Head of the Clouds. They try different styles and you have a nice way to find that suits.

If your regular work and home environments do not allow you to be alone in a consistent way, consider taking part in a class. It can also improve the chances of success by providing a supportive community.

Alternatively, consider setting your alarm a few minutes before earning money in the morning. It can help develop a continuous practice and start a positive day.

Overview: If you are interested in entering meditation about your routine, try a few different styles and consider guided exercises that are appropriate for you.

Bottom line
Meditation is something that can improve everyone's own mental and mental health.

You can do this without special tools or subscriptions anywhere.

Alternatively, meditation courses and support groups are widely available.

There are different types of styles, each with different strengths and benefits.

Trying a style compatible with your goals is a great way to improve the quality of your life, even if you have only a few minutes to do it every day.

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