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Mental Wellbeing - Holistic - Meditation

Behaviours and feelings can be more controlled by people who have great emotional strength.

Meditation

Behaviours and feelings can be more controlled by people who have great emotional strength. Accomplished and productive lives can come from the ability of being able to effectively face any challenge. In addition, productivity, success and reaching goals are often improved by being positive and happy.  

Several studies have been done relating to meditation, the conclusion of the majority of the studies highlight how through meditation emotional, mental and physical wellbeing can all be improved along with several other benefits. Your body and mind are closely connected, only when your mind is calm will your body also be calm. Meditation can be practiced to help people achieve this. 

You can practice mindfulness and meditation, techniques often include quiet contemplation, breathing techniques or sustaining a focus on for example a sound, phrase or image. These techniques can help you feel calm, at peace and remove stress from your body and mind. 

Why not think of meditation as a peaceful holiday from the stress factors in your life! Did you know your body has a natural alarm system? This is called stress. The adrenaline hormone is released making your blood pressure, heat rate and breathing rate rise. It pushes us into fight or flight mode, this can be a beneficial factor when in a dangerous situation or you need to push yourself to perform. 

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Mental Wellbeing – Holistic – Meditation

         Meditation

Meditation FAQs

What Is Meditation?

Meditation is the process of training your mind to focus and redirect your thoughts.

What Happens During Meditation?

During meditation, the activity slows down in the parietal lobe. Meditation reduces the flow of incoming information to a trickle.

Is It OK To Fall Asleep During Meditation?

Your brain may still be listening if you fall asleep during a guided meditation so you may still notice benefits.

How Long Does It Take For Meditation To Work?

Meditating for just 10 minutes a day can allow you to see significant results. Done consistently it can assist with concentration throughout the day.

What Are The Different Types Of Meditation?

Types of different meditation include but are not limited to;
Zen
Insight (vipassana)
transcendental meditation
Relaxation
Compassion (loving-kindness or metta)
Mantra (MBSR)
Prayer

However, if fight or flight mode happens regularly or for a long period of time then it can negatively impact your body. One method of handling stresses in your life in a healthy way is through mindfulness meditation. 

Meditation can benefit your life quality and wellbeing in so many ways. According to recent studies, meditation has a positive impact on reducing high blood pressure. In addition, it is evident that depression, anxiety and insomnia can be improved through practicing meditation. Other benefits include, reduced risk of heart disease, feeling more connected and more balanced. Research also suggests that your brain can physically change due to meditation and can help to;

  • Reduce inflammation
  • Improve sleep
  • Manage the pain response in your brain
  • Positively support your immune system
  • Slow the effects of aging cognitively
  • Reduce menopause symptoms
  • Increase information processing

Further research is necessary however, it’s obvious that meditation can positively impact the brain and body. There are several types of meditation, it’s important to find which one works best for you. Types of different meditation include but are not limited to;

  • Zen
  • Insight (vipassana)
  • transcendental meditation
  • Relaxation
  • Compassion (loving-kindness or metta)
  • Mantra (MBSR) 
  • Prayer 

Focusing your mind inward whilst staying alert to sensations and thoughts but without letting them affect you is called transcendental meditation. This is typically done twice a day for around 20 minutes whilst sat down with closed eyes. Mindfulness meditation can often use different elements of focus, for example chanting, bead touching, staring at a specific image or bell noises. 

Meditation doesn’t have to be complicated, you can simply sit quietly and focus on your breathing. If your mind begins to wander (which it probably will) gently refocus your mind and breathing. Gradually see if you are able to stay focused for a longer period of time. There are so many resources online to help you get started finding the right meditation for you, you could also ask friends or family for recommendations.

Not all forms of meditation are done whilst sat down with closed eyes or crossed legs. Yoga, Tai Chi and qi gong are all forms of moving meditation. 

 

How do you meditate? Here is a guide to beginners meditation. Below is a great and simple introduction to meditation techniques.

  1. Lie or sit comfortably
  2. Shut your eyes
  3. Breathe naturally, do not attempt to control your breath just yet
  4. When you breathe, focus on how your body naturally moves with every inhale and exhale. Observe your stomach, rib cage, chest and shoulders without controlling the intensity or pace of your breath 
  5. Focus back on your breath when your mind begins to wander
  6. Practice meditating for 2 to 3 minutes to begin with, once you are ready to progress practice meditation for a longer period of time

 

Mediation has so many benefits, it’s great for managing stress and sleep and making you feel better. However, it should not replace other lifestyle factors such as, healthy eating, physical activity, weight management but rather complement all of these. Are you ready to meditate? Research the different types of meditation, discover which works best for you and include it within your healthy active lifestyle.  

Mindfulness

Wherever You Go, There You Are

Mindfulness is considered the heart of Buddhist meditation. But its essence is universal and of deep practical benefit to everyone.

Mindfulness

The Miracle of Mindfulness

Thich Nhat Hanh explains how to acquire the skills of mindfulness. Once we have these skills, we can slow our lives down.

Mindfulness

Mindfulness. A Practical Guide

MINDFULNESS reveals a set of simple yet powerful practices that can be incorporated into daily life to help break the cycle of unhappiness.

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