The ONE practice to improve health and overall quality of life
Meditation - practice for the mind, body and soul
If stress is making you anxious, worried and tense, it’s time to take a look at how meditation can bring you inner peace and a feeling of calm. Meditation not only quietens the mind but has major physical and social benefits as well. One of the main advantages of meditation is that it is accessible to everyone of any age or physical ability. Once learned it is a practice which will improve your quality of life. Requiring no equipment, it can be practiced anywhere, at any time.
Originally, meditation was practiced to deepen the understanding of mystical and sacred forces, but these days it is used for stress reduction, relaxation and a tranquil mind.
With regular practice, meditation helps to reduce, and eventually eliminate, the endless stream of thoughts which crowd our minds, resulting in an overwhelming feeling of stress and anxiety. Selecting the same time each day helps to embed meditation in your daily routine, so that it becomes a habit.
The calming benefits of meditation are not only present during the practice but endure throughout the day. For this reason, many people choose to meditate early in the day.
The Benefits of Meditation
The general perception is that meditation benefits the mind. However there is a growing body of evidence that managing stress is a key factor in improving many physical conditions.
Mental Benefits of Meditation
Research shows that meditation actually increases your ‘grey matter’. For example, studies indicate an increase in the size of the hippocampus which is critical to memory. Conversely, areas of the brain associated with stress, such as the amygdala, are reduced to those who meditate. Research also indicates that some of the changes to the brain are long-lasting and even short, regular sessions can have a sustained impact. In addition, the increased production of serotonin boosts your mood.
In short, science backs up what we see with the people we teach.
The emotional benefits of meditation include:
Increasing self-awareness
Gaining perspective on stressful situations
Building skills to manage your stress
Focusing on the present
Reducing negative emotions
Increasing imagination and creativity
Increasing patience and tolerance
Physical Benefits of Meditation
The improvement in psychological well-being has secondary benefits for the body. These include:
Lower resting heart rate
Lower blood pressure
Improved sleep quality
Improved breathing
Research shows that “Chronic stress can contribute to headaches, anxiety, depression, heart disease, and even premature death.”
Source: Harvard Health Publications You can practice mindfulness in as little as 15 minutes a day
There are a number of medical conditions which are helped as a result of the reduction in stress levels; for example, asthma, chronic pain, depression, heart disease, IBS, tension headaches.
Social Benefits of Meditation
With regular practice, you will begin to notice the mental and physical benefits of meditation begin to spill over into your relationships. As you become more relaxed and compassionate to yourself, you are able to see the positive in others. With a clearer mind, relating to the feelings other people are experiencing becomes easier.
As physical symptoms become easier to manage, a sufferer is more likely to feel able to socialize with friends and family, and the working day will be more manageable. As others notice the changes, they will be attracted to you. Stress in the workplace can result in irritation with colleagues which is bad for morale, teamwork and productivity. Taking a moment to breathe, relax and refocus can help maintain healthy relationships with your team.
Elements of successful meditation
Whatever type of meditation you choose, there are elements common to them all.
Quiet place
Turn off the TV and the radio, put away your devices and find a quiet place. This will set you up for success from the outset.
Comfortable position
Although we may picture someone meditating sitting cross legged on the floor, it is not necessary to adopt this position. Choose a comfortable position whether sitting, lying down or even walking. As well as being comfortable it’s important to maintain good posture while meditating.
Once meditation is part of your daily routine, you may be able to do it anywhere, particularly in a stressful situation, such as before giving a presentation or making an important phone call.
Focus
Maintaining focus on your breathing, a particular object, image or a mantra helps to eliminate unhelpful thoughts, worries, and the endless to-do list.
Deep breathing
Regular, deep breathing helps to expand the lungs so you take in more oxygen and relaxes the neck, chest and shoulder muscles.
In summary:
The ancient practice of meditation has the overarching goal of achieving inner peace. Whether you choose guided meditation, mantra meditation, mindfulness meditation, qi gong or transcendental meditation there are no downsides. The reason we use the word ‘practice’ is that it takes time to find what works for you, so that you enjoy the experience and feel better in mind, body and spirit.
Vibrant Yoga is based in Chicago and serves the Chicagoland area as well as virtually anywhere with practical tools and guidance to individual wellness for a healthier lifestyle. We offer on-site & virtual yoga, meditation & wellness workshops to individuals and companies. We envision a world where every individual, employee, and business owner has the freedom and resources to maintain vibrant health that positively impacts their mental and physical well-being.
