Meditation may also help improve the overall quality of sleep by reducing the number of awakenings during the night and increasing the amount of deep sleep. (Representational Image: Shutterstock)
Meditation is often used as a way to reduce stress, improve concentration, and increase self-awareness.
Meditation is a practice that involves focusing attention on a particular object, thought, or activity in order to achieve a state of mental clarity and emotional calm. There are many types of meditation including mindfulness meditation, transcendental meditation, yoga meditation, zazen and many more. Meditation has been practiced for thousands of years and has been shown to have many benefits on both the mind and body.
From reducing stress to better mental focus, from increased self-awareness to increased creativity and productivity, meditation has many benefits. Here are 5 science-based benefits of meditation on your body:
helps de-stress
One of the main reasons why people try to meditate is to deal with stress. A study titled “Meditation programs for psychological stress and well-being: A systematic review and meta-analysis” found that meditation showed evidence of anxiety reduction. Several studies and research papers have concluded that meditation helps reduce stress, anxiety, and depression. By reducing the level of stress hormones in the body.
Usually, mental and physical stress increases the stress hormone called cortisol which leads to the release of inflammatory chemicals called cytokines. These cytokines can disrupt your sleep, increase anxiety levels and blood pressure, and cause fatigue. An 8-week study “Comparing Mindfulness-Based Stress Reduction and Active Control in the Modulation of Neurogenic Inflammation” found that mindfulness meditation can reduce the inflammatory response.
increases self-awareness
Meditation helps you become more aware of yourself and increases self-awareness, which can lead to greater self-knowledge, emotional intelligence, and personal growth. A 2019 study submitted to the National Library of Medicine found that adults who used an app for mindful meditation reduced symptoms of loneliness and, in fact, increased their social skills as well.
improves sleep quality
A study titled “A Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia” found that people who practiced meditation slept longer and their insomnia improved. It may also help treat chronic insomnia in adults and may be an alternative to conventional methods. Meditation relaxes the body, releases tension and allows you to sleep peacefully.
Meditation may also help improve the overall quality of sleep by reducing the number of awakenings during the night and increasing the amount of deep sleep. Deep sleep is the most restorative stage of sleep and is essential for physical and emotional well-being.
lowers blood pressure
Meditation helps lower blood pressure by relaxing the nerves, reducing the tension of the blood vessels, and helping with the fight-or-flight response. A 2015 study found that meditation proved effective in elderly volunteers as well as in participants who had high blood pressure before joining the study.
Studies have also shown that regular meditation practice can help lower high blood pressure (hypertension) and reduce the risk of heart disease related to high blood pressure.
helps against addictions
Meditation helps people redirect their thoughts, attention, feelings, and impulses. Research titled “Integration of Transcendental Meditation (TM) Into Alcohol Use Disorder (AUD) Treatment” found that 60 people who were receiving treatment for AUD and practicing meditation had a significant reduction in stress, psychological distress, and alcohol use. Low levels of craving appeared. Meditation helps with addiction by reducing cravings.
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