As an ancient practice, meditation has been utilized for many different purposes for centuries, growing in popularity in modern society during the hippie movement of the 60s. Today, it is a common practice for overall well-being, and some practitioners use meditation for sleep, meditation for stress management, and other meditation health benefits are great reasons to integrate the practice into your life. Meditation for beginners can feel like a tricky subject to approach, but we’ve built this guide to take you step by step through the process and help you develop your own meditation practice!
The history of meditation
Meditation dates back thousands of years. The practice is tied to religions like Judaism, Islam, Hinduism, Buddhism, and more. Slowly, meditation spread, integrating and changing itself to fit different cultures. Although the exact date is unknown, research speculates that mediation has been a spiritual practice since human beings existed. The ability to meditate was even studied as a reason language could develop among people.
Meditation requires quieting one’s mind and focusing attention on the moment at hand. It is often practiced in silence, but can also include chanted mantras. Meditation comes in many other forms, each embracing a different method to create a sense of calm. Transcendental meditation requires a single mantra to be repeated for 20 minutes, twice a day. Guided meditation uses the senses and relaxing visualizations to create peace. Yoga meditation combines motion and breathing exercises that generate focus. Really, it’s up to you to choose the best kind of meditation for your everyday life.
Meditation for sleep
Meditation was introduced into Western culture after its health benefits were studied in the 60s. The ability to sleep was found to be one of many health improvements achieved by practicing it.
It can be hard to fall asleep for many reasons, the most common one being stress. Stress triggers physical responses such as an elevated heart rate, rapid breathing, and high blood pressure. Meditation focuses on calming the mind and body together, alleviating those symptoms.
A simple way to improve your sleep is by meditating right before bedtime. Remove all distractions from your space, lie on your bed in a quiet and dark setting, and focus on breathing by counting inhales and exhales. Although meditation is flexible, try to inhale for 10 counts and exhale for 10 counts. Gradually increase your meditation time as you go.
Meditation for chronic pain
Meditation for pain relief might sound too good to be true, but studies show otherwise. Although it might not eliminate chronic pain, the effects of meditation can lessen it to an incredible extent.
Being mindful has been proven to change the structure of your brain in the long run. This, in turn, changes the way you deal with physical pain. The brain is composed of cortexes that act congruently to pain, anticipating, processing, and eventually feeling it. Meditation can create thicker cortexes that are less sensitive. It can also decrease activity in neural brain processes that communicate pain anticipation and sensation.
The body scan meditation is a popular one for pain relief. This form of meditation requires you to lie down, close your eyes, and begin focusing on your breathing. Focus on your feet first, and acknowledge the pain without measuring it. With each exhale, bring yourself into a relaxed state. Move onto the ankle and repeat. The key here is to keep a disconnected mind, letting your thoughts and pain recede without judgment. It might not relieve your pain altogether, but you’ll manage it better with less stress.
Other health benefits
Meditation totes a long list of health advantages, supported by various studies. Asthma, depression, heart disease, tension headaches, and cancer management are just some.
The practice of meditation incorporates the ability to be mindful of your life, which benefits most ailments by creating a sense of calm after stress responses. Therefore, meditation can aid the body's ability to heal naturally. Scientists are still studying the powerful effects of this body-mind connection, leading to transformation within biomedicine.
Developing your own meditation practice
It can be hard to meditate in the beginning—and that's okay. Everyone meditates differently, so making it a part of your daily life can take a bit to iron out. Being consistent with your practice will make it easier to make a daily habit out of, and make sure that you also find a time that works for you. There is no perfect way to begin, but the important part is that you take that first step to reap all the benefits a consistent practice can offer.
This article is meant to be informational and should not be treated as medical advice. You should always consult with your physician for any personal concerns or when feeling ill and before starting any new supplements.
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