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Things We Need to Know in the Science of Meditation

 

Overall wellness is not only about one’s physical well-being. The emotional and mental state of an individual is as important as their physical health. There are even studies that prove that the mental and emotional state of an individual can affect the body. Meditation has been gaining popularity nowadays. Medical experts also recommend meditation as a method of improving one’s mental and emotional health. Moreover, there are physical benefits of meditation aside from relieving stress and anxiety.

In today’s society, where most have busy schedules due to work and school, there is little to no time to relax and de-stress. This affects the well-being of an individual and may even cause detrimental effects such as stress and anxiety.

 

What is Meditation?

Meditation is the practice of balancing thoughts and focus while also improving one’s state of awareness. The practice has been around for thousands and thousands of years and was known to improve one’s mental and emotional state.

Different meditation procedures are being practiced in many religions and cultures all over the world. These meditative practices are not only established for religious purposes but also for spiritual beliefs and even as a form of therapy.

The most common type of meditation is Mindfulness-Based Stress Reduction (MSBR) which focuses on reducing the stress level of an individual through therapeutic practices such as meditation or a mindful physical activity like yoga. This is a program developed by Dr. Jon Kabat-Zinn in order to address stress and alleviate its symptoms. It also has benefits for those who suffer from ailments and mental illnesses such as anxiety, depression, high blood pressure, and more.

Meditation is also an essential part of a therapy called Mindfulness-Based Cognitive Therapy (MBCT), which is a type of practice that combines various processes including therapy and meditation. Zindel Segal, Mark Williams, and John Teasdale, as part of their research, developed MBCT and investigated its many benefits for individuals who are recovering from depression.

The Different Types of Meditation

There are two different types of meditation based on the purpose of the practice: concentrative meditation and mindfulness meditation. Concentrative meditation is meant to improve your focus during the process while mindfulness aims to strengthen the mental state of an individual.

The various techniques used during meditation may also differ according to their purpose. Some types of meditation also seek a connection between the mind and the body, increasing awareness and balancing one’s well-being. Below are its different forms and how they work.

Mindfulness Meditation

Mindfulness meditation aims to open one’s self to various thoughts and let them pass over without focusing on one certain thought. This form of meditation requires both concentration and awareness. Practitioners encourage individuals to focus on the present rather than dwelling on the past or being anxious about the future.

This is a popular practice and is backed up by tons of research. It is believed that mindfulness meditation has its roots in Buddhist teachings. The most important aspect of it is to let go of judgment and focus on awareness of the surroundings and acceptance of one’s thoughts. Mindfulness meditation is also one of the easiest to do and can be done anywhere even while grocery shopping or walking.

Focused Meditation

Focused meditation, just as its name suggests, aims to improve the focus of the practitioner. This practice is done by concentrating on one of the five senses to sharpen one’s focus.

Compared to mindfulness meditation where an individual is encouraged to be aware of one’s surroundings, in focused meditation, it is best to remove any distractions that may break the focus. The most common way to practice focused meditation is through concentrating on one’s breathing or using external factors to serve as a center of attention.

Spiritual Meditation

It is a common practice in religion and spiritual beliefs to meditate because it serves to deepen an individual’s understanding of the teachings and create a stronger connection with the higher beings.

There are different examples of spiritual meditation used in many cultures and beliefs. Mantra meditation is a common practice in Hinduism and Buddhism where an individual repeats a sound or words, often verses from the teachings. Chanting mantras are believed to create waves and therefore cause energy and spiritual vibrations. Research shows that mantra helps tremendously to improve one’s tranquility.

Another form of spiritual meditation is metta meditation or more commonly known as loving-kindness meditation, often practiced in Buddhism. This practice aims to cultivate kindness within an individual and extend it outwards toward the surrounding living beings and even the environment.

Transcendental meditation is another form of spiritual meditation. This way to meditate aims to drive an individual to rise from their current state of being. Most practitioners have reported that they experienced a heightened level of mindfulness and even spiritual experiences.

Movement Meditation

Meditation comes in all forms and not just through the mind. It can also be practiced through movements and one of the most common forms of movement is yoga. This is an excellent choice for the people who seek to improve body awareness.

Meditating through physical activities such as walking, gardening, and other gentle forms of exercise that use repetitive movements. Movement meditation is believed to guide an individual into improving their awareness of the present moment and their body.

Visualization Meditation

Visualization method uses the imagination to conjure scenes and images within the mind. It is known to help boost the mood, alleviate stress, and even bring joy and inner peace to the practitioner. To meditate through visualizing is one of the easiest practices for beginners.

One can use all five senses in order to create the most detailed scene inside the mind. It can also be done by imagining success, which can improve motivation.

Body Scan Meditation

For those who aim to release stress from the body and attain relaxation, the body scan meditation or progressive relaxation is the best choice. The practice is done by scanning the body for specific areas that hold tension. Once the areas are found, the next step is to release the tension.

Choosing this way to meditate has many benefits for the body as it does not only promote calmness and relaxation. It can also help an individual sleep faster. Body scan meditation is also beneficial for those who suffer from chronic pain.

Science-Backed Benefits of Meditation

Meditation, aside from being considered a practice that improves calmness, has many benefits that were proven by research. The different techniques are even used in the medical field as a form of therapy to improve physical and mental health. Here are some of the most well-known benefits of meditation based on science.

Alleviates Stress

Stress is said to be the world’s number one, silent killer. There have been various research materials proving that stress does not only cause mental illness but physical ailments as well.

The primary purpose of mindfulness meditation is to alleviate stress and even provide a way to manage it, preventing moments of severe distress in the future.

According to research, people who are often stressed often have high levels of cortisol, a stress hormone that increases the heart rate and even blood pressure. While a small amount of cortisol in the bloodstream is normal and necessary, constant high levels can cause headaches, fatigue, anxiety, poor sleep, and many more.

Meditation reduces the level of the body’s cortisol and alleviate these side effects. Moreover, it helps regulate body functions that are disrupted by the high cortisol level.

Improves Mood

The many ways of meditating do not only reduce stress levels but also improve the mood. An individual’s mood is often linked to their ability to process thoughts and emotions. With meditation, an individual can improve their ability to process their emotions better and more efficiently. This can improve their mood considerably and even encourage them to practice self-care for better emotional management.

Strengthens Mental State

The benefits of meditation aren’t limited to stress. The most profound effect is to stabilize their emotional state and strengthen their mental state. It is important to understand that it is normal to feel stress and anxiety. Some individuals may even suffer from mental illnesses such as depression. While it is not considered a treatment, meditation can alleviate the symptoms of anxiety and even strengthen the mental state.

Improves Physical Health

The benefits of meditation aren’t limited to mental health. The mind and the body are always connected. Through meditation, an individual can also improve their physical well-being. In fact, there are meditation techniques that are used specifically to improve physical health and even alleviate ailments and their symptoms.

For example, progressive relaxation can help with chronic pain. Movement meditation, on the other hand, does not only improve the level of mindfulness but also helps the body stay active and healthy.

How to Meditate Effectively

Anyone can practice meditation at home as they desire. They are also free to choose different forms of meditation according to their purpose. Even beginners can try meditation at home with or without the guidance of experts. There are various ways to meditate effectively to achieve maximum results. Here are some tips on how to meditate effectively.

Minimize Distractions

When meditating, it is essential to focus and concentrate. This can be achieved by minimizing distractions in the surrounding environment. Choose a room with minimal noise and without lots of distracting visuals to maintain a sharp focus.

Put On Some Relaxing Music

For beginners, putting on relaxing music may improve their concentration. It allows an individual to focus on the rhythm of the music or use it as a guide for their breathing. Moreover, relaxing music helps the thoughts flow freely, which is important for mindfulness meditation.

Focus on the Purpose

Everyone has a different purpose for meditating. Some want to improve their focus and motivation. Others use it as a form of therapy. There are also those who meditate as a way to strengthen their mental health. Focusing on the purpose of meditation will not only improve the concentration but also bring better results.

Find A Quiet, Comfortable Place

One of the most important things that could affect your relaxation is the surrounding environment. Distractions come in many forms such as noises and unattractive visual factors. When meditating, it’s essential to find a quiet, comfortable place. This is where luxury homes come in.

Brittany Corporation, the pioneer builder of luxury real estate properties, is known for its exclusive communities that offer various beautiful luxury homes. These luxury homes are built with peace and relaxation in mind, making them the perfect place for those who want to practice it daily.

A Space for Peace and Relaxation

Brittany Corporation has always thrived to create luxury properties that are designed for peace and relaxation for their affluent clients. Each exclusive community has a thematic appeal, often creating the ideal neighborhood for homeowners who wish to experience the luxury of living in other countries within the Philippines.

The pioneer builder has property developments in prime locations including Portofino in Alabang, Brittany Sta. Rosa, Laguna, and Crosswinds in Tagaytay City. These communities all have different themes, but all are built with the homeowner’s peace and relaxation in mind.

This allows the residents to practice meditation as they desire within their own homes. Moreover, living in a secure and peaceful neighborhood can improve their overall well-being. The focus on the health, safety, and peace of residents is the idea behind Brittany living. Experience luxury and relaxation with Brittany Corporation.

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