Meditation is a mind-body exercise. The person performing it focuses on their breath and the sensations in his/her body. It has been practiced since prehistoric times. There are various different types of meditation. Mindfulness and transcendental meditation are two of the most popular types.
It’s popularity in the United States and the rest of North America has been growing steeply in the recent years. There are so many benefits of meditation that no one wants to miss out on them. Moreover, meditation gurus from India and its neighboring countries have done a great job of teaching this ancient technique to the western world.
In this post, I have listed 10 benefits of meditation that will help you deal with the harmful effects of stress and ease tension in your life.
1. Helps you live longer
Research has proven that meditation can slow down the process of aging and help you live a lot longer than you would live otherwise. The secret lies in the sequences of DNA known as Telomeres. They are protective caps inside the chromosomes. The length of Telomeres can tell how long a person can live.
Researchers found that people become hyper-reactive when exposed to psychological stress. They also concluded that mindfulness meditation has the ability to reduce stress and promote rational thinking; which is necessary for solving life problems. In conclusion, regular practice of meditation increases the length of telomeres and helps you live longer.
2. Increased self-awareness
To know how meditation increases self-awareness, let’s first understand the concept of Neuroplasticity. So, neuroplasticity is the ability of the brain to change itself on exposure to a new experience. This involves the formation of new connections in the brain and also the creation of brand new neurons.
So, whenever you experience something drastic or mind-boggling, your brain rewires itself to adapt to the new reality. These changes can be measured with the help of functional magnetic resonance imaging (fMRI).
Thus, due to an increase in grey-matter density, the practitioner becomes aware of things about themselves he/she would not have noticed before. What I am trying to say is, meditation makes you aware of your problems, unconscious habits and negative thinking patterns that might have hindered your progress in life.
3. A stress-free life
Regular practice of mindfulness meditation alters your brain chemistry in a positive way. The changes can be noticed in only a few days. Ideally, it is good to meditate twice a day. Once in the morning and then in the evening before going to bed.
Meditation has become quintessential for people with a hectic schedule. The more stressful your day, the more willpower it will take to get yourself to meditate. So, it’s best to do it early in the morning and not miss out on the benefits of meditation.
4. Improved performance and decreased need for sleep
There is scientific evidence of meditation improving performance and decreasing the need to sleep in university students. The study was done using a psychomotor vigilance task (PVT) by the University of Kentucky, USA to validate the claims that mediation affects performance and sleep of the practitioner.
Experienced and novice meditators were tested on the PVT before and after they performed a controlled activity. They concluded that meditation provided a short-term performance improvement in novice meditators and a significant decrease in total sleep time in long term experienced meditators. Hence, regardless of experience, everyone can reap the benefits of meditation.
5. Become more creative
Every person on this planet is creative in one way or the other. But, it’s important to find what it is that you are good at. The stress and distractions created by a modern-day lifestyle can push you away from your creative core and make your life soulless and robotic. Meditation is an ancient practice which can help you rekindle your creative genius and live your life the way you were meant to live.
Research by Leiden University, Leiden, Netherlands suggests that meditation based on focused-attention (FA) and meditation based on open-monitoring (OM) mellows the mood and allows creative thinking to blossom. To further elaborate, focused-attention (FA) meditation is paying attention to one’s breath. And, open-monitoring is being aware of your thoughts and emotions while noticing the different sensations in the body. Both are a very potent form of meditation practices.
6. Have better relationships
Family and friends are the most important people in our lives. Not spending enough quality time can lead to a feeling of despair. Most workaholics prioritize their professional life over their relationships and end up being lonely or emotionally imbalanced. Lack of empathy also hurts us in our relationships with co-workers or business partners.
Cognitively-Based Compassion Training(CBCT) is an ancient meditation technique originating from Tibet. A study by Emory University suggests that practicing CBCT can make us understand others better. The participants of this study were able to read other people faces better after undergoing CBCT training. It enabled them to communicate their needs telepathically without much need to verbalize.
7. You become more compassionate and empathetic
Every one of us is born with compassion and empathy in our hearts. In fact, these are the two unique qualities that separate us from other animals. But, as we grow older, we tend to suppress these natural feeling and become more cold and calculative. To unlearn these dysfunctional thinking patterns, one needs to meditate and observe their thoughts and social behaviors.
If you identify yourself as an emotionless person, compassion training can help you become more altruistic. This study proves that it is possible to systematically cultivate compassion for others with training. Furthermore, by understanding the emotional state of others, you can also communicate with them effectively. You can meet them where they are and not where you want them to be.
8. Reduces blood pressure
Blood pressure is a major indicator of a person’s overall health. In a healthy adult, normal blood pressure should be 120/80 mmHg. Anything more than that indicates the inevitability of heart problems.
One of the benefits of meditation is that it regulates blood pressure by relaxing the mind and body. There are studies proving the effectiveness and validity of this holistic approach.
9. Reduces the risk of heart diseases
Each year, about 735,000 Americans suffer from a heart attack. Out of those, 610,000 people die. Heart disease is the cause of 1 in every 4 deaths. Yet, people don’t take their heart health seriously. Along with the consumption of unhealthy junk food, mental stress has been a huge reason behind heart disease.
Recent research suggests that meditation can help you delay or avoid the occurrence of a heart stroke or a premature death from it. Robert Schneider, lead author on the study published in Circulation: Cardiovascular Quality and Outcomes has said that techniques like mind-body meditation can have a major impact on cardiovascular functions.
10. Become a social butterfly
Emotional connection with other like-minded people is a basic human need. For millions of years, humans have evolved in tribes and communities. But, due to rapid societal changes, the modern human has found himself isolated and alienated from other human beings. Researchers are trying to figure out alternate ways to make people feel social and connected.
In this study, researchers have tested loving-kindness meditation on participants to find out whether it can help them self-generate good emotions. They concluded that loving-kindness meditation exercise does help people who feel lonely and alone. Just after a few minutes of practicing this technique, participants felt warm and social.
Meditation is by no means a magic pill to all your life problems. It is simply a good habit that you can integrate into your daily routine. I know it’s not easy to switch gears from a life of stress and anxiety to suddenly being calm. But by making it a priority, you can experience the complete benefits of meditation.
5 Activities to Help You Beat Stress
We are getting more and more used to going about their days stressed out of our minds. We justify it as a side effect of working for our dreams. We find solace in the fact that eventually we will slow down and the stress will go away. We try to reason it with “our building years are supposed to be stressful.” Does it have to be though?
“You must learn to let go. Release the stress. You were never in control anyway.”
Everyone is stressed about something or the other – sure we can’t make it go away completely but we should learn how to deal with it better. Just because it is going to be a part of life, doesn’t mean we have to submit to it.
With increasing stress factors in every aspect of our lives, it is also important to learn about ways to beat stress. There are a lot of ways to help relax your body and mind and fight stress without having to go out of your way to do so. Some help you relax instantly and some are more of a long term solution to stress management.
As important it is to keep working, it is more crucial to work on ourselves because at the end of the day no amount of money or success can make up for sound health. You won’t be able to carry on long if you are stressed all the time, it will also make your work suffer. Here are some ways to help you relieve stress.
1. Go for a Walk
Walks are said to be excellent stress relievers for a number of reasons. Taking quick walks ais the simple way for many to get their thoughts in order. Taking a walk allows you to change your surroundings, the scenery, and lets you slip into a different frame of mind. If you do not have the privilege of leaving your premises for a walk – maybe you are at work – then walking around the office can do the trick too.
There’s this lifestyle practice, known as Shinrin-Yoku, which originated in Japan. It translates to forest bathing or forest therapy. Though the name includes the term bathing, Shinrin-Yoku mostly involves walking in a forested area. That’s it. There’s no specific intention required for the walk. All you have to do is to keep walking slowly while taking into the senses the environment around you, like the sights, smells and sounds.
“The greatest weapon against stress is our ability to choose one thought over another.”
When I am in a scenario when I need to clear my mind – usually at home – and don’t have the privilege to go out, I put on some music and pace around my home. I call this my power walk. It lets me get my thoughts in order and also work up some sweat. It works for me. If you have a garden or park nearby, that’s just perfect for a quick walk.
Aromatherapy is one of the main ways to relieve stress that is used by the masses nowadays. Different scents target different brain wave activities, which is why people create different blends by mixing various fragrances depending on their needs.
Some scents focus on decreasing stress hormones in the body. They also help you feel relaxed, energized, and more present and in tune with your surroundings. There are many ways to do this – candles, essence sticks, diffusers, etc. These things create a perfect environment for meditation, relaxation, yoga. They give you an external stimulus to relax to.
Art, or the act of creating art, is said to be relaxing; it is also the reason why adult coloring books are getting more popular. You might have heard of adult coloring books, they are based on relieving stress, being mindful, relaxation, etc.
It really doesn’t matter if you are good at it or not. The process is said to help soothe you and get you in a rhythm that then helps relieve stress and anxiety – it is not supposed to help you create art. Drawing and painting can be difficult, but coloring isn’t – comparatively – which is why coloring is the most common form of art based stress reliever.
4. Redo Your To-Do Lists
Having a lot on your to-do lists is one of the leading reasons for stress for many people – to avoid this we need to learn the art of prioritization of tasks. If you are trying to squeeze in three days worth of work in one, then obviously you are going to feel stressed – which I have been guilty of doing in the past.
This is when you should take a moment to take a step back and evaluate your situation. This will help you reduce your workload, this could be just the thing you need to get rid of the stressful feeling that has been clouding you. Having better time management skills always helps relieve some or maybe most of your stress.
While talking about stress relievers, meditation is the first thing that comes to mind. How can I not talk about it when mentioning activities that help relieve stress. It helps you relax and if turned into a habit, then it helps you with lasting stress management.
“There are times when we stop, we sit still. We listen and breezes from a whole other world begin to whisper.”
There are many types of meditation, based on what you want to focus on – whatever you need to work on the most should be your focus. You can repeat a mantra or a chant or focus on your breathing – to start sitting still, it can be difficult for people – or just practice mindfulness.
Self-care is at the base of doing things to beat stress. We often forget that it is very crucial to keep working towards your goals. The irony – of people forgetting to take care of themselves while working for their goals so that they could take care of themselves in the future – isn’t lost on me.
“Set peace of mind as your highest goal, and organize your life around it.”
When you are busy and working towards your dream, it is easy to forget about yourself and get tangled in stress. But, we have to keep reminding ourselves that nothing is as important as our well-being. Take this post as a reminder and run with it. Realizing you need to deal with your stress levels is you deciding to tackle the problem.
5 Things that Can Make Your Anxiety Worse
Anxiety has become so common among people that common cold doesn’t seem that common anymore. Feelings of worry, nervousness, or unease about things are very easy to be found. Human emotions have become more suppressed with the want of succeeding in life, we have lost touch with our true selves.
We have become obsessed with uncertain outcomes that give us a feeling of anxiety. The strong desire or concern to do something or for something to happen that is not even in our control is what takes over our rational thinking most of the times. We aren’t helping it with our habits either.
Our lifestyles have become so cumbersome that things that worsen our anxieties have become more acceptable. We don’t even realize what some of the innocent-seeming habits we possess can be the cause of our anxiety. Let’s discuss some of those today.
1. Irregular Sleep
Everyone is after busy lives these days, having no time to rest has become the new hip. People brag about how little sleep they get. It is sort of becoming a competition where we top the other person by telling them how little sleep we are getting. Having no sleep pattern messes up our body, this is something that we will eventually realize.
Working hard is misconstructed as late nights and early mornings, meaning no rest whatsoever. Another reason that people have difficulty falling asleep is spending time on social media with fear of missing out (FOMO) lingering over our shoulders – this has been seen to be a reason for anxiety in many people.
“The minute anyone’s getting anxious I say, ‘You must eat and you must sleep.’ They’re the two vital elements for a healthy life.”
Worrying about our work, life, and whatnot already makes it difficult to fall asleep for people with anxiety, now, add to that spending hours scrolling through various apps that cause more anxiety – the result is irregular sleep.
Irregular sleep doesn’t only impact our physical health negatively, but our mental and emotional health is affected as well – anxiety being one of them.
2. Stress and Conflict
Stress has become a great part of everyone’s life. There are a lot of things that have started taking over people’s will to spend time for themselves, even when free there is something to think about. Personal and professional are not the only worries for people now, economical, political, environmental, etc. all take precedence because of people becoming more aware.
“It is not a daily increase, but a daily decrease. Hack away at the inessentials.”
It is a good thing, obviously, but we don’t know how to stop or when to stop. Knowing the line when we take our thinking to the level of it becoming harmful to us is becoming more difficult. Not only that people have been becoming less patient because of always being in a rush to be somewhere, but this has also disrupted communication among people.
Between what is said and not meant, and what is meant and not said – conflicts are rising – important things are often lost and actual thoughts forgotten. The fear of saying something other than what you want to, of offending someone, of uncountable other things – stops people from even trying to put their ideas across.
“Peace is not the absence of conflict, it is the ability to handle conflict by peaceful means.”
On the other hand, the ease of putting your thoughts out there easily through social media has also made people speak (or type) without thinking. Lack of communication can cause a lot of problems not only in your personal life but your professional life as well – so many people have lost jobs because of one wrong tweet they sent out without thinking. All of these things, make your anxiety worse.
Be mindful of what you put out and be mindful of what you let yourself invest your energy in.
3. Watching and/or Reading a Lot of Negative News and/or Stories
All of us have our fair share of problems. This makes starting our day with optimism difficult. Clearing our mind of negativity or negative thoughts is something everyone is seeking right now. You need a positive attitude to take on your day with vigour.
News usually doesn’t bring you happy things. Reading or watching News first thing in the morning isn’t a good idea because it somehow will set the tone for the day. There’s not much you can do about a lot of sad things that will be shown. You need to learn to not let it affect your day.
Some people fall into the rabbit-hole of reading or watching one sad story after another – may it be in the form of novels, articles, videos, audiobooks, etc. – this can often lead to us not feeling good about a lot of things. Anxiety reaches the roof as you go on reading. After you close the book or whatever it is that is bringing you the negativity, you can feel your anxiety levels rising.
“Quit sharing bad news and gossip you aren’t a garbage truck.”
If you are someone who doesn’t know when to stop when reading or watching what is wrong with the world or people or horrific situations, you might want to look for ways to not let yourself continue with the habit. It is detrimental to your mental health – it increases your anxiety which also happens because you become more paranoid.
4. Too Much Social Media
There is such a thing as “too much social media.” We have become so used to checking our phones every few minutes that if we don’t have our phones we immediately start feeling FOMO (Fear of missing out) which leads to anxiety. Following other people who flaunt their wealth will often make people feel dissatisfied from their own life.
“Social media is addictive precisely because it gives us something which the real world lacks: it gives us immediacy, direction, and value as an individual.”
People with insecurities can easily get their insecurities triggered which again leads to anxiety. This is why social media detox is becoming a thing. Social media detox allows people to gain perspective on their relationship with social networks. It also gives them a chance to deal with the anxiety caused by social media addiction.
5. Saying Yes to Too Many Things
You will often see “saying yes to things” in people’s goals list. The other extreme is a problem as well. Some people do not know how to say “no” which leads to them taking on more than they can deal with – overfilling their plates, biting more than they can chew – you can call it whatever you want, but it makes people more anxious.
Learning to say “no” is a skill all of us need to learn. Not saying “yes” might make us lose opportunities, but not saying “no” becomes detrimental to our health. Saying “yes” to everything also brings things we don’t want. Add saying “no” to negativity in your list so that you can learn to put yourself first.
“Learning to “just say no” to emotional reactions isn’t repression. Saying no means not engaging the frustration, anger, judgment, or blame. Without engagement, you won’t have anything to repress.”
When you understand that you are who you should be putting first, it becomes easier to accept or deny things. You don’t end up taking a lot more than you can do, and that helps you not be overwhelmed by things you need to do, which leads to our work not being associated with the feeling of anxiety.
We need to make lifestyle changes to make our life more meaningful and less stressful. You have to focus on things that bring more positivity in your life and help you achieve a state of mental peace. Habits that you form should help you become a better person, they shouldn’t be the cause of problems.
Learn to identify what causes you anxiety or even increases it a bit, and find a solution to either get it out of your life or at least find a way to deal with it better.
Practicing Shinrin-Yoku (Forest Therapy) to Become More Healthy and Productive
Have you heard of the new lifestyle practice called Shinrin-Yoku? Translated into English as ‘forest bathing’ or ‘forest therapy’, Shinrin-Yoku was invented in Japan in the early 1980s. The practice was proposed by the government as a means to help people relax their minds and improve mental health.
Though the name includes the term bathing, Shinrin-Yoku mostly involves walking in a forested area. That’s it. There’s no specific intention required for the walk. All you have to do is to keep walking slowly while taking into the senses the environment around you, like the sights, smells and sounds.
Benefits Of Shinrin-Yoku
Forest bathing is said to offer a number of benefits ranging from reduced blood pressure to increased attention span in children with ADHD. Below, we look at five such benefits of Shinrin-Yoku.
Decreased Blood Pressure
If you have issues with varying blood pressure, then a little forest bathing is what you need. It has been discovered that just looking at trees for a few moments has a positive effect on a person’s health, helping them calm down and lower blood pressure.
In addition, the two stress-related hormones, adrenaline, and cortisol, are observed to reduce from such activities. Frequent trips to forested areas also minimize a person’s state of confusion, depression, and anxiety.
Boost Immune System
As protection from insects, plants emit a chemical called phytoncides, which has antifungal and antibacterial properties. In a densely forested region, the environment will be permeated by these. As such, if you pass through such a space or spend a good deal of time there, you will inhale these chemicals.
As a reaction, the body will start producing a certain kind of white blood cells, called the Natural killer (NK) cells, which has the ability to kill viruses and cancer infected cells in your body. It is estimated that just 2 nights of Shinrin-Yoku is sufficient for about 30 days of increased NK activity in the body.
If you are recovering from an illness, then a short walk in a forested region can definitely do some good. People in a hospital usually suffer from multiple emotional issues including fear, stress, anxiety, and so on.
This can slow down the recovery process. Just having a green view of the outside is sufficient enough to cause fewer postsurgical complications, while lowering the reliance on painkillers. And if you are capable of going out to a nearby park, then all the better.
Children With ADHD
Another group that can significantly benefit from Shinrin-Yoku are children who suffer from issues like ADHD and similar problems. Usually, such children have very low attention spans and are unable to learn anything properly.
However, spending time amidst natural greenery has been seen to mitigate such issues to a good extent. As such, forest bathing should definitely be on your to-do list if you have a child with ADHD.
Have you ever felt stuck in life, unable to ignite creativity? If yes, forest bathing is highly recommended. This activity is said to free up mind, and open it up to newer possibilities. As such, you might suddenly get a spark of inspiration right in the middle of a trail.
Plus, the reduced stress levels also help in clearing the mind from unwanted thoughts, allowing creative ideas to come forth more easily, as well as negative thoughts to flow out.
Many research reports have come out that validate the benefits offered by Shinrin-Yoku. A 2010 study conducted in the Chiba Prefecture in Japan enlisted a few test subjects, asking them to walk 20 minutes in a forest park.
The researchers found that the subjects had experienced lower stress levels when they were in the forest. In addition, their hemoglobin count was also lower. The forest mainly consisted of Oak trees.
Another study published in 2011 looked at the effects of forest bathing on the human body. They compared the results of walking in a city and walking in a forest and found that the latter helped reduce blood pressure to a good extent.
In addition, dopamine levels were also observed to have decreased from forest bathing.
Tips To Keep In Mind When Doing Shinrin-Yoku
There are no strict rules for practicing Shinrin-Yoku. After all, the only thing you have to do is to enter a forest and walk through it. However, if you follow the tips below, then you will definitely have a better experience.
- Remember that this is not a hike. You don’t have to walk fast towards some goal. There is no goal. Just relax and walk anywhere you want. Use all your senses while walking through the forest, whether it is sight, smell, touch, or hearing.
- Do not take your smartphone, camera, or any other such devices with you for the walk. Leave all gadgets behind. Since the goal of the walk is to concentrate on yourself and the environment, these devices act as an unnecessary distraction.
- If you are going in a group, keep conversations to a minimum. Better still, don’t talk at all. At least for the few minutes, you spend for the walk, remain silent and learn to savor the silence. And then after you’re done with the walk, you can consider talking to the other members of the group.
- If you find a location to sit for a few minutes, then go for it. Close your eyes and meditate with deep breaths. Similarly, if something gets your attention, stop and watch it closely until you are satisfied with it. Remember – there is no hurry.
- Take your most comfortable shoes for the Shinrin-Yoku. It should not be too light that pebbles and other rocks discomfort your feet. Nor should it have too thick a base that the entire shoe feels heavy.
So, if you have been feeling mentally stressed out lately, try to take some time off from work and head over to the nearest forest for a few hours. Walkthrough the trees, absorbing the fresh air, feeling everything around you, and you will definitely feel refreshed and more energetic.
If you are not sure whether you can do the Shinrin-Yoku properly by yourself, consider getting in contact with a forest bathing guide, and they will definitely help you get the best experience from the walk.
How to Use User-Generated Content
Tools to Find and Work With Influencers to Market Your Business
How to Prioritize When Everything Seems Important
The Best Stephen Covey Quotes to Inspire You
Ways to Improve Marketing Results Using Data from Social Channels
Entrepreneurs9 months ago
1Password Review – The Best Password Manager Out There
Mindfulness9 months ago
Why I Took a Break From Facebook
Goals5 months ago
The Ultimate Guide to Goal Setting
Quotes10 months ago
27 of the Most Powerful Quotes of All Time
Productivity10 months ago
Things 3 Review – A To-Do App That Works
Productivity10 months ago
7 Ways To Increase Productivity At Work
Motivation9 months ago
5 Excellent Ways to Stay Focused on Your Dreams
Mindfulness10 months ago
5 Tips to Achieve a Positive Mindset