It is well known and verified that meditation contributes to better physical and mental health, but how exactly?
From the Latin “Meditare,” meaning “to contemplate,” meditation is a practice for training the mind, aimed at freeing oneself from certain negative or intrusive thoughts. The goal is to regain control over one's thoughts.
Types of meditation
There are different types of meditation; here are three!
Mindfulness meditation
This practice consists of focusing on the present moment without judgment. For this exercise, you must focus on your breathing and then take the position of an outside observer. You observe your breathing, your thoughts as they appear and then disappear, your emotions, and your sensations, without being an actor in them.
Transcendental meditation
This type of meditation consists of repeating a mantra in order to reach a state of calm and mental relaxation. The exercise is performed seated, with your eyes closed, in silence, for around twenty minutes.
Zazen meditation
If I say meditation, you probably picture someone sitting cross-legged. Well, this is the type of meditation you are thinking of!
This meditation technique requires participants to sit in the lotus position (or half-lotus position) while keeping their eyes open and their head upright. You must relax your face, breathe through your nose, and focus on your breathing.
The benefits of meditation
Reducing stress
Stress is one of the main reasons why people turn to meditation.
Indeed, physical and mental stress increases levels of cortisol, the stress hormone in our bodies.
To counter this sharp increase in cortisol, the body releases a chemical compound called cytokine.
When present in excessive amounts, cytokines can cause damage and thus reduce sleep quality, promote anxiety and depression, increase blood pressure, as well as fatigue and rumination.
In a study conducted over a period of 8 weeks on subjects who had adopted a meditation style called “mindfulness,” it was demonstrated that the body's inflammatory response to stress was reduced in the long term.
Managing anxiety
The calming effect of meditation on all participants suffering from anxiety has been demonstrated many times, particularly among those suffering from a more severe form of the condition.
In addition, meditating for 8 minutes enables people suffering from generalized anxiety disorder to reduce their symptoms, improve their self-esteem and their response to stress, and cope with it more effectively during future events.
Combining exercise with meditation could accelerate these results.
Improving emotional health
Mindfulness meditation helps improve self-image and provides a profound state of relaxation and calm in the long term. In addition, it may help reduce feelings of loneliness and encourage individuals to increase their social contact. Studies have also shown that this spiritual practice may improve problem-solving and creativity.
Improving self-understanding
Meditation may help develop a better understanding of oneself, objectively question oneself, recognize negative and destructive thoughts, and make these ideas more constructive. It may also help us adopt a neutral view of the facts around us without making hasty judgments.
Improving concentration
Regular meditation helps increase your ability to concentrate over the long term and may even reverse habits of rumination, worry, and distraction.
Reducing cellular aging
A Californian study demonstrated that after 2 hours of daily meditation for at least 20 years, the activity of enzymes essential for protecting against cellular aging was enhanced. It also reduces chronic joint pain.
With all the benefits that meditation offers, we have no more excuses not to start!
Get on your mats!