In a world with no time to waste and where everything needs to happen right now, it’s easy to feel overwhelmed and stressed out. Even more reason to meditate, then, as this will relieve the physical and emotional consequences of stress, such as exhaustion, headaches and muscle pain, as well as frustration, impatience and anger.
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According to an article by coach Hannah Braime on lifehack.org, these are some of the benefits of meditation:
It boosts your immune system
How? Stress and anxiety have a negative impact on our immune systems and by meditating we can reduce stress and will therefore be less likely to fall ill by reducing the production of the stress hormone cortisol.
It creates awareness – of ourselves, our present surroundings and others
By stimulating the prefrontal cortex of the brain, we stimulate the part of the brain that is responsible for concentration, writes Jonni Pollard at alustforlife.com. And by concentrating on ourselves and becoming more aware of ourselves, we get in tune with our true being. This helps us to be more grounded and able to relate to others, and to connect in a meaningful way with those around us. In that sense meditation also benefits our relationships.
It relieves pain
A study done in 2011 by the Massachusetts Institute of Technology in the US suggests that meditation can enable us to consciously decrease pain. According to Braime, subjects trained themselves to focus on physical sensations from certain parts of their bodies, leading researchers to believe that people who suffer from chronic conditions could be able to train themselves to ‘turn down the volume’ on pain.
It increases the ability to learn
Again, by stimulating the prefrontal cortex of the brain, we awaken the brain’s learning centre, says Pollard. More brain volume equals more brain power. It slows down the ageing process. According to Pollard, meditation significantly increases melatonin and DHEA, and decreases cortisol, which has a significant impact on slowing down the ageing process.
But how do you meditate? According to artofliving.org, these tips will help you to meditate effectively:
Choose a convenient time
This is your time to relax, so it should happen when it’s most convenient for you.
Choose a quiet place
Choose a place where you won’t be disturbed – what you want is silence!
Adopt a comfortable posture
Make sure you are relaxed, comfortable and steady. Sit straight; keep your shoulders and neck relaxed, and your eyes closed throughout the process.
Have a relatively empty stomach
You shouldn’t be so hungry that you can’t think of anything except food, but after a meal you might just doze off.
Start with a few warm-ups
A few warm-up exercises help to improve blood circulation and prevent restlessness.
Take a few deep breaths
Breathe deeply in and out. This helps to prepare the body and mind for peaceful meditation.
Smile gently
It works, as it relaxes you.
Open your eyes slowly and gently
At the end of your meditation, open your eyes slowly and gently, becoming aware of your surroundings.
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