Meditation as medicine: How to Meditate and benefits of Meditation

 Meditation as medicine: How to Meditate and benefits of Meditation

Meditation is a state of heightened mental awareness and concentration. It has been practiced for thousands of years all over the world. Meditation has numerous health benefits, including improved memory, duller pain perception, anxiety, depression, and many others. Some research even suggests that meditation can influence and improve brain function and structure.

There are various types of meditation, such as concentrating meditation, which involves focusing on a specific sound, such as birds chirping or your breathing sound. Mindfulness meditation, on the other hand, focuses on maintaining attention or awareness while remaining in the present moment.

Here are some simple meditation techniques for beginners.

1. Select a quiet and comfortable room.

It is preferable to choose a quiet location away from distractions that will allow you to relax and concentrate, leaving room for positive thoughts.

2. Keep a proper posture.

Many meditators have emphasized the importance of maintaining proper posture. Your feet should be above each other, but if you can't, simply crisscross them. Your back should be straight, with your head forward and your arms resting on your thighs.

3. Set a time limit.

Set an alarm for 10-15 minutes of meditation regularly. 

4. Pay attention to your breathing.

Consider the flow of air in and out of your nostrils, as well as the expansion and relaxation of your chest. Try blocking out the thought by simply relaxing and taking your time. Concentration is difficult at first, but with regular practice, it will become easier, so do not criticize yourself and simply relax.

Benefits  of meditation 

Depression, anxiety, and stress

Mindfulness practices such as yoga and meditation, according to researchers, can aid in the management of symptoms such as stress, anxiety, and depression.

Sleep and insomnia

Mindfulness meditation practises can help you sleep better. And it can help reduce insomnia.

Pain

Meditation is an effective method of pain relief. The study included 15 volunteers who had never meditated before, and four 20-minute classes were held. Where they were subjected to a heat perception test on their leg in two states, one non-meditative and the other meditative. The result came out that In the meditative state, pain perception dramatically decreases. Making the outcome far superior to the use of narcotics for pain relief.

Increased self-awareness 

Mindfulness is the mode of healthy self-perception. It decreases inner speech, negative thinking, overthinking, and ruminating. 

Improves memory 

Meditation increases the blood flow to the brain and hence increases memory.