Getting rid of depression, helping to fight excess weight and 7 other problems that meditation can cope with
Meditation is the practice of relaxation, concentration, and unappreciated conscious observation that develops the ability to soberly and impartially look at yourself and the world around you. About why it is so important to disable autopilot and start living in the moment, and at the same time, how to do it correctly, if you have never done anything like this before – in the material passion.ru.
Benefits for physical and mental health
Meditation classes allow you to reduce spending on medical services. Research conducted by the Center for health system analysis has shown that people who practice meditation for more than a year spend 11% less on medical services. Those who practice mindfulness for more than 5 years have 28% lower medical bills.
According to the results of a study published in the journal of family medicine Chronicles, people who regularly meditate have a 40% -50% lower risk of getting SARS. According to the blood analysis of the study participants, daily meditation helps to reduce the level of inflammatory processes in the body and , consequently, the risk of serious diseases.
In addition, regular meditation practices normalize blood pressure and help reduce the risk of stroke and heart attack.
Effective stress management tool
Scientists from the University of California have found that meditative Zen helps reduce the level of the stress hormone cortisol. Participants in this study were asked to fill out special questionnaires, analyzing which the researchers were able to assess the level of awareness of respondents “before and after ” an intensive 3-month retreat. The results of the study, published in the journal Psychoneuroendocrinology, showed that participants who returned from the retreat with a higher level of awareness, cortisol levels were significantly lower.
Despite the fact that the study lasted for a long 3 months, according to scientists, stress relief through meditation will take much less time. For example, people who attended 25-minute meditation training sessions for 3 days, where they were taught to focus on breathing and presence in the moment, felt calmer and more balanced when performing stressful tasks.
Help with depression and anxiety
Meditation effectively combats feelings of increased anxiety and depression. This conclusion was made by scientists from Johns Hopkins University, who published the results of their research in the journal Social cognitive and emotional neuroscience . Scientists have analyzed about 20 thousand studies on the benefits of meditation.
It turned out that meditation affects activity in two specific parts of the brain: the anterior cingulate cortex, which is responsible for thinking and emotions, and the ventromedial prefrontal cortex, which controls anxiety. After 20 minutes of meditation, the participants ‘ anxiety level decreased by almost 40%
Help in the fight against excess weight
Maintaining a stable weight is an unexpected benefit of meditation, especially if you are frivolous about nutrition and are prone to” jamming ” stress.
A study from the University of California, San Francisco, found that curvy women who were trained in the sensory experience of eating and engaged in meditation for 30 minutes a day were more likely and easier to lose weight. When we take the path of mindfulness, we become more conscious of our food choices, paying attention to its composition, appearance, aroma, texture, and taste. This helps us give up useless snacks and empty calories, while maintaining a healthy weight.
An interesting study was published in the Proceedings of the national Academy of Sciences of the United States. It turns out that it is much easier to quit Smoking with the help of meditation. Smokers who meditated for just half an hour a day for 10 days had 60% less cravings for cigarettes than those who were simply taught to relax. Moreover, smokers took part in the experiment not to get rid of the addiction, so they did not even try to intentionally reduce the number of cigarettes smoked per day. Quitting Smoking occurred on its own, without much effort.
Another study of the behavior of dependent people, conducted by the University of Wisconsin-Madison, showed that meditation can have a beneficial effect on people who abuse alcohol and are in remission. Unappreciated conscious observation allows them to see and accept the problems that initially drove them into a corner and led to addiction.
According to the results of a new study published in the Journal of the American medical Association, the use of meditation techniques was more effective than traditional methods that allow a person to fall asleep, such as limiting exposure to light at night and avoiding alcohol before going to bed. Moreover, meditation was no less effective than sleeping pills. In addition to a full night’s sleep, regular meditation sessions help you get less tired during the day.
Regular practice of meditation can improve almost all aspects of your professional life. Research conducted by the University of Washington showed that after an 8-week course of meditation, office employees were more energetic, less negative about their work routine, and more effectively focused on both one thing and performing several tasks at the same time.
We all have a so-called “blind spot” when it comes to our own emotions, behaviors, and thoughts. Awareness and presence in the moment help to expand the boundaries of our inner field of vision.
According to the publication” Perspectives of psychology”, mindfulness includes observation and attention to the details of the present moment and does so without judgment and evaluative action. This helps all practitioners not only discover their own shortcomings , but also stop unconsciously denying them.