What Are The Benefits of Mindfulness Meditation

‘Only monks meditate’ – says some people. The reality is it is for every one of us. This blog post will reckon the benefits of mindfulness meditation. Stick around if you would love to find out.

Mindfulness Meditation – Definition and Overview

Granted, some are naturally mindful than others. However, mindfulness is what you can achieve when you meditate. Mindfulness meditation is the practice of here and now. It makes you live in the present without judgment. It can be done by the traditional sitting method (with your legs crossed).

An Ancient Practice that Benefits us Today

Mindfulness meditators of old used mindfulness meditation to focus on the present moment without judgment. They use this to enhance concentration. They also use it to develop awareness into the nature of reality.

Now is the time to be more mindful. This modern life is stressful and slowing down the pace can help combat this problem.

A Look at the Science of Mindfulness Meditation

There is scientific evidence that mindfulness meditation practices work. It can alter how the brain forms and functions.

For instance, research shows that mindfulness can alter our brain’s “fight-or-flight” mechanism. This mechanism is what keeps us safe when we are in danger. Because we live a busy life, this mechanism can be activated even where there is no actual threat. Thus, we begin to feel an increase of blood pressure and heart rate. Mindfulness can help deactivate the fight-or-flight mechanism. This can help lower blood pressure.

When you practice mindfulness meditation, it can help to regulate fear in our brain regions. In other words, stress response can be dampened and we will remain calm when stressed.

Additionally, mindfulness helps the brain in areas that is responsible for thinking and emotion. Still, it makes the size and volume of the hippocampus to increase. This brain part is what oversees memory and learning.

Consider the 10 Benefits of Mindfulness Meditation

Let us now pay attention to how mindfulness benefits us.

1. Decrease in Stress and Anxiety

The first on our list to that it helps to reduce anxiety and stress. Stress makes our body release cortisol. This hormone regulates stress. When there is chronic stress, there could be high levels of cortisol which is harmful. Mindfulness meditation improves our emotion to calm us when stressed.

2. Improves Mental Health

Medical personnel have exposed the effects of mindfulness-based stress reduction on people. That is why they use it in treating issues like post-traumatic stress disorder.

3. Helps you get Increased Focus and Concentration

Yes, it trains your attention by eliminating distractions. A certain study showed that Zen meditation can make you focus your attention on an object. Other research show that regular practice can lead to mental clarity.

4. Helps you Attain Emotional Intelligence and Self-Awareness

Mindfulness makes you emotionally intelligent. Instead of always acting angrily when you are angered, you gain calm and respond in a better way.

When you regularly meditate, you can become aware of yourself. As a matter of fact, it has been shown that people who practice mindfulness can relate well with others.

5. Promotes Better Sleep Quality

Mindfulness meditation can make someone have the ability to sleep and also increase the quality of such sleep. Lack of sleep occurs when our minds are ruminating day and night, thinking about the past or future.

When we focus on the now, we can have a good sleep. Research have shown that mindfulness can help reduce sleep related issues like fatigue. More research on mindfulness is needed for confirmation, though.

6. Helps to Boost Resilience and Emotional Regulation

The practice of mindfulness meditation can cause you not to give in to impulse all the time. When you are faced with an angry situation, you had a better response. Another thing is that mindfulness meditation can help you develop resilience.

7. May Alleviate Chronic Pain

Chronic pain is one problem that is currently hitting the world. It is a situation that can paralyze you. Research has been able to reveal the positive effects of meditation training on that too. It increases activation in brain areas that regulates pain. It also reduces the negative emotional response connected with the experience of pain. One study suggests meditation can reduce pain severity after just a few weeks.

Stress can worsen chronic pain. So, when you use mindfulness to reduce stress, you can reduce the pain intensity.

8. Fosters Compassion and Empathy

In a particular university, there was a study conducted. It showed that brief mindfulness practice can increase one’s compassion and kindness. These and many other results have proved that this practice is good. It can make you develop empathy towards yourself and other people.

9. Decrease Cellular Aging and Increases Cognition

Mindfulness meditation can slow down biological aging process. It doesn’t entirely stop the aging process. However, it slows it down. Studies have found out that the practice activates genes that promotes healthy aging. The practice also slows down problems relating to age like dementia and Alzheimer’s disease.

Mindfulness meditation also enhances cognitive thinking and creativity. Those who meditate tend to be able to perform better at school and work – generating ideas, solving problems and making good decisions.

10. Cultivates a Sense of Inner Peace and Contentment

In this troubled world, mindfulness meditation helps you get peace. When you focus on the now, you will notice the present things in your life and be grateful for them. This helps you to stay contented.

Related: Key concepts of mindfulness

Mindfulness Exercises That are Simple to Try

Mindful breathing: One thing we unconsciously do every day is breathing. And we breathe to live. But this time, you need to level up. Try to breathe with intention and draw awareness to your breath sensations. Notice how the air comes in and goes out of your body. It can promote relaxation and calmness.

Mindful eating: We all eat because we need to. This time, be mindful about it and see the difference it makes. Savor every bite. Use your entire senses to feel how the food tastes and smells.

Gratitude: Appreciation and gratitude brings peace. Take note of the unnoticeable things. Be grateful for even the small things that happen to you. This will make you cultivate mindfulness of the present moment.

Walking meditation: Add mindfulness to your walk. To do this, engage your senses as usual. Allow yourself to be fully absorbed in your environment. The things you see, feel, hear and smell should be noted. Connect with nature to enrich your experience.

Progressive muscle relaxation: The name explains itself. This exercise makes you gradually release tension in your muscles. Such releases promote good relaxation as well as calmness and peace.

Apps and Resources for Mindfulness Beginners

On the net, you can find apps and resources to enrich your meditative experience. We know there is an ocean of them. So, we’ve compiled the top recommendations just for you.
Headspace: It helps you breathe and live mindfully. They have tailored courses that can provide you peace and healing.

Calm: This app helps you meditate, sleep and relax. It is a tested and trusted app that is used by millions to live mindful lives.

Ten Percent Happier: It is an app that can connect you to a meditation coach to ease your practice if you are a beginner. It has guided meditation sessions to help you adhere to the basic rules of meditation.

Smiling Mind: This app helps to balance people’s lives. It is designed for everyone and anyone who wants to meditate.

Final words:

The lists of what mindfulness meditation can do for you are endless. This ancient practice can help your modern life get back in shape. Get started with mindfulness techniques in small sessions and increase it gradually as you proceed. Improve your mental and physical health today with mindfulness.