The Advantages of Meditation: Strategies and Methods

You can meditate without risk to your health or wallet. Actually, there's no cost at all. A meditation mat is the only item you'll need to buy, but in my opinion, it's not really essential. Originally practiced as a spiritual practice within yoga, meditation has a history spanning over five thousand years. Over time, even people who didn't practice yoga came to associate it with improved mental health and a sense of calm. In my opinion, meditation has several benefits. Using it has given me a lot more energy and less anxiety. Personal experiences, though, have never convinced me. So, let's go into the science...
Meditating on the Divine

There has been a deluge of recent scientific research on the many health advantages of meditation. There is an infinite amount of research on various forms of meditation. There are more than 500 research on the subject of Transcendental Meditation (mantra repetition) alone. There are those that stand out more than others. Industrial workers who practiced Transcendental Meditation reported better sleep and reduced smoking, according to a research published in the Japanese Journal of Public Health. Research out of the MERU Research Institute in Buckinghamshire, England, indicated that the more time one spent practicing TM-Sidhi and Transcendental Meditation, the younger one's biological and functional ages were discovered to be.
Meditation on Being Mindful
Another well-researched kind of meditation is mindfulness meditation, which encourages us to tune into the here and now by centering our attention on the breath. "A short program in mindfulness meditation produces demonstrable effects on brain and immune function," stated a 2003 study in the Journal of Psychosomatic Medicine after analyzing the effects of an 8-week mindfulness meditation program on participants. Outstanding, though somewhat nebulous. If we want a more resolute reaction to the advantages of meditation, we should go to Taiwan. "Training in MM may be a medically superior and cost-effective alternative to pain medication for the control of headaches with no underlying organic causes in highly motivated patients," stated the 2002 publication in the Chang Gung Medicine journal.
Meditating and Reducing Stress
How come these beneficial bodily changes occur? Other studies have attempted to address this question by investigating the physiological changes that occur during meditation. Meditation significantly reduces stress, according to researchers at Fairfield, Iowa's Maharishi School of Management. They found that the stress hormone cortisol production decreased in the group that had meditated for four months. This meant that they could handle stress better in all aspects of their lives.
Emotional and mental well-being depend on stable cortisol levels. Just to clarify, I said balanced, not none at all. We prefer to keep cortisol levels moderate. We would all perish if we did. Low cortisol levels are still harmful. An imbalance in cortisol levels is a hallmark of Addison's illness. Throughout his administration, John F. Kennedy vehemently denied having this disease. But he controlled his levels with hydrocortisone (synthetic cortisol) while he was in office. Cushings Syndrome is the inverse of JFK's illness. There are five main symptoms that people often notice when this ailment manifests: a flushed face and swollen cheeks, extra fat around the collarbones, weak muscles, and high blood pressure. However, excess cortisol can harm humans even in the absence of Cushing's Syndrome. Perhaps these are just slightly different forms of the shifts we're experiencing. Furthermore, the effects of elevated cortisol levels vary with chronological age. Adolescents can experience acne breakouts and stunted growth in younger individuals. Even the grown-ups among us aren't immune. People over the age of 60 are at increased risk for osteoporotic fractures due to the fact that elevated cortisol levels harm bone tissue. So, it's clear that we should try to manage cortisol if we can, particularly if it's a natural process.
Extra Advantages of Meditation
Life Circles in Utah, USA is taught meditation by Regina Drueding, MD. She lists the following advantages of meditation: "heightened immunity, improved concentration, better visual acuity, lessened chronological aging, less anxiety, and more energy." "In addition to the benefits already mentioned, meditation has been shown to improve hypertension, sleep disorders, headaches, heartrhythm disturbances, chronic pain (including cancer pain), infertility, and irritable bowel syndrome," she says. Rejuvenation of mind and body follows meditation, and the advantages increase with consistent practice.
Methods for Meditation
There is simplicity and complexity in meditation. Just as when you see the color orange, you know it. It's like trying to define a word. In a same vein, one has the best, most...seasoned...experience of meditation. Dr. C. George Boeree of Shippensburg University lays forth the groundwork for Buddhist meditation in an essay published in New View magazine. To review, the approach for newcomers is this:Get into a comfortable sitting or kneeling position.Palms facing up, one on top of the other, thumbs touching lightly—the hands are flexible and open.Elevation of the head is achieved. The eyes can be open or closed. If they're open, point them toward your hands or anywhere close by.On each exhalation, beginners should count to ten. Let your breath be easy and rhythmic. Restart at one and continue. Just keep breathing normally.Do not stop for fifteen minutes.

For me, the most essential things are to keep at it and not give up, regardless of how long it takes. In other words, ten minutes every day is better than fifteen minutes once in a week. This takes me to my next point: Different types of meditation work better for some people than for others because our personalities are unique. Various forms of meditation are available, which is a blessing. Subvarieties exist within several types.
Among these adaptable methods is mindfulness meditation. It could be due to the fact that its core value—being fully present in the here and now—is incredibly adaptable. Slowing down and paying attention to our immediate environment are great ways to cultivate mindfulness in our everyday lives. In what ways do our five senses inform us? Even in the midst of a stressful day, we can practice mindfulness by focusing on our breathing, for example, when we wait at a traffic light. There are many more common occurrences that can serve as mindfulness triggers. Are you fastening your seatbelt? Pay attention to the here and now; this is a gentle reminder. Give careful consideration to your actions and the specifics of the situation.
The more conventional among us might do well to adopt a more regimented approach to mindfulness. Sitting on a chair or kneeling is the same as the traditional Buddhist position for meditation. Sitting with your legs crossed is another option, though. Your head stays up straight, your body is calm, and your eyes are closed. Pay attention to your breathing and let go of any mental chatter. Feelings, thoughts, and emotions will pass, but you must not let yourself be swayed by them. Maintain your attention on the breath. No need to fret if you find yourself engrossed in your thoughts; your hard work will not be in vain. Focusing on your breathing and moving forward is the most important thing. This may last anything from five minutes to five hours. The choice is yours.
There is also the widely used technique of Transcendental Meditation. Typically, this kind is done twice a day for fifteen to twenty minutes each time. Once again, this method requires you to sit in a relaxed position. However, the eyes remain closed, in contrary to basic Buddhist practice. We teach our students to relax by giving them a mantra to repeat over and over again. The basic OM is a failsafe mantra, especially for those who are unable or unwilling to attend a formal TM program. According to T.K.V. Desikachar's The Heart of Yoga, the practice of repetitively saying "OM" can help us overcome difficulties, gain insight, and keep our minds and emotions at peace. It is believed to be a hint of God and is the shortest mantra. I recommend a phrase that has a positive connotation for you, like love, tranquility, or peace, if you find the religious overtones of OM unsettling. Given its similarity in sound to OM, Calm is a great stand-in.
Last Thoughts
Meditation is not something you have to do at all. However, you should probably ask yourself why if this is your decision. I was hesitant for a long time due to the stigma associated with the counterculture of the 1960s. However, my initial apprehensions were quickly dispelled after giving it a go. Attempting it can lead to the same outcome for you. In any case, you've learned something new and not lost any money if it doesn't work.

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