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It's known and verified that meditation contributes to better physical and mental health, but in what way exactly?
From the Latin "Meditare" meaning "to contemplate", meditation is a practice of training the mind to free oneself from certain negative or intrusive thoughts. The aim is to regain control over one's thoughts.
Types of meditation
There are different types of meditation, and here are three of them!
Mindfulness meditation
This practice consists of concentrating on the present moment without judgement. For this exercise, you need to concentrate on your breathing, then position yourself as an outside observer. You observe your breathing, your thoughts as they appear and disappear, your emotions and sensations, without being an actor.
Transcendental meditation
This type of meditation involves repeating a mantra to achieve a state of mental calm and relaxation. The exercise is performed sitting, eyes closed, in silence, for around twenty minutes.
Zazen meditation
If I say meditation, you probably think of someone sitting cross-legged. Well, that's the kind of meditation you're thinking of!
This meditation technique requires participants to sit in the lotus (or half-lotus) position, with eyes open and head erect. Relax your face, breathe through your nose and concentrate on your breathing.
The benefits of meditation
Stress reduction
Stress is one of the main reasons why people turn to meditation.
In fact, physical and mental stress increases levels of cortisol, the stress hormone in our bodies.
To counter this sharp rise in cortisol, the latter releases a chemical called cytokine into the body.
Excessive levels of cytokines can cause lesions that reduce sleep quality, promote anxiety and depression, increase blood pressure, fatigue and rumination.
In a study conducted over an 8-week period on subjects who had adopted a style of meditation known as "mindfulness", it was shown that a long-term reduction in the body's inflammatory response took place in response to stress.
Anxiety control
The calming effect of meditation on all participants suffering from anxiety has been demonstrated time and again, particularly on those suffering from a stronger version of the illness.
What's more, meditating for 8 minutes enables people with general anxiety disorder to reduce their symptoms, improve their self-esteem and reactivity to stress, and be better able to cope with future events.
Combining sport and mediation would accelerate these results.
Improving emotional health
Mindfulness meditation helps to improve self-image, bringing a deep state of relaxation and calm over the long term. It is also said to help reduce feelings of loneliness and encourage the individual to increase social contact. Studies have also shown that this spiritual practice improves problem-solving and creative abilities.
Improved self-understanding
Meditation is said to help develop greater personal understanding, to enable us to question ourselves objectively, to recognize our negative and destructive thoughts, and to make these ideas more constructive. But it can also help us to adopt a neutral, non-judgmental view of the facts around us.
Improved concentration
Regular meditation increases your ability to concentrate over the long term, and may even reverse habits of rumination, worry and dissipation.
Reduce cell ageing
A Californian study has shown that 2 hours of daily meditation practice over a period of at least 20 years enhances the action of enzymes essential for protecting against cell ageing. It also reduces chronic joint pain.
With all the benefits of meditation, there's no excuse not to start!
To your carpets!