The simple practice that reduces stress and anxiety, whilst increasing concentration and attention.
In today’s fast-paced world, where stress and anxiety seem to be constant companions, finding moments of peace and tranquillity can feel like a luxury. Amidst the chaos, meditation emerges as a powerful tool, offering a sanctuary for the mind and soul. Beyond its ancient roots, meditation has gained widespread recognition for its profound benefits, touching every aspect of our being physically, mentally, and emotionally.
This article explores the transformative power of meditation and the profound benefits it can have on our mental health.
The Beginning of Meditation
Meditation is deeply rooted in ancient spiritual and philosophical traditions, with origins dating back thousands of years. While it’s challenging to pinpoint an exact origin, meditation practices have emerged independently in various cultures around the world.
One of the earliest recorded signs of meditation practice dates back to around 1500 BCE in ancient India, where it was integrated into the spiritual practices of Hinduism. The Vedas, the oldest scriptures of Hinduism, contain references to meditation techniques aimed at achieving spiritual enlightenment.[i]
In the 6th century BCE, the teachings of Siddhartha Gautama, known as the Buddha, gave rise to Buddhism, another major tradition that heavily emphasises meditation. The Buddha himself attained enlightenment through meditation under the Bodhi tree, and he subsequently taught various meditation techniques as part of his path to liberation from suffering.[ii]
In addition to the Indian traditions, meditation practices also emerged in ancient China[iii], Egypt, Greece[iv] and some indigenous cultures across the globe.
The Benefits of Meditation on Mental Health
Meditation reduces anxiety
Regular meditation practice can reduce symptoms of anxiety disorders, including generalised anxiety disorder, social anxiety, and panic attacks. This is because meditation promotes relaxation and fosters a sense of inner peace. One study, published in Behaviour Research and Therapy found that meditation reduced symptoms of social anxiety by 38%.[v]
Meditation reduces stress
Meditation helps to reduce stress as it teaches people to develop a greater sense of calm and resilience to life’s challenges. Mindfulness meditation lowers our stress hormone, cortisol, by approximately 20%. Lower cortisol levels can lead to a reduction in overall stress levels.[vi]
Meditation improves emotional health
Regular meditation practice cultivates emotional resilience and stability, allowing people to better regulate emotions and respond to difficult situations with clarity and composure. A study published by Psychological Science suggests that meditation increases positive emotions by 10%.[vii] Another revealed that meditation improves self-acceptance by 15%.[viii]
Meditation increases attention and concentration
Meditation exercises the brain’s attentional systems, leading to enhanced cognitive health. By training the mind to sustain focus on the present moment, meditation helps individuals sharpen their attention and reduce distractibility. Research reveals that meditation can decrease ‘mind wondering’ by 50% and improve concentration by 22%.[ix]
Meditation enhances self-awareness
Through meditation practices, individuals learn to observe their thoughts, emotions, and bodily sensations without judgment or attachment. This heightened awareness of internal experiences allows people to gain deeper insights into their own patterns of thinking and behaving. A study published in the Journal of Clinical Psychology indicates that meditation increases self-awareness by 20%.[x]
Meditation reduces symptoms of depression
Meditation can help reduce symptoms of depression by changing the brain’s response to stress and enhancing emotional regulation.
What is Effective Meditation?
The quality of meditation practice can be impacted by several factors. To find inner peace and ensure quality meditation practice, follow some of our recommendations:
Find a quiet space
Choose a quiet space for your meditation practice where you are less likely to be disturbed.
Settle into a comfortable position
Whether you are lying down, or in a seated position, find a comfortable position that allows your body to relax, whilst maintaining an alert posture to support your breathing.
Set a timer
Set a timer so you can stay focused and avoid constantly checking the time.
Focus on your breath
Use your breath as an anchor for your attention. Pay attention to the sensations of breathing in and breathing out, allowing your breath to guide you into the present moment.
Notice your thoughts without judgement
When thoughts arise during meditation, simply observe them without getting caught up in them or judging them. Acknowledge the thoughts and gently bring your attention back to your breath.
Be patient and persistent
Meditation is a skill that takes time to develop. Be patient with yourself and practice regularly, even if it feels challenging or your mind feels busy.
Practice compassion
Cultivate a sense of kindness and compassion towards yourself during meditation. Treat yourself with the same kindness and understanding that you would offer to a friend.
Remove all distractions
Remove anything that could distract you from your practice and make sure everything is out of arms reach. Ensure your phone is on silent or do not disturb.
Start slow
Don’t force yourself to meditate. If you are struggling to start, simply begin with a two minute meditation practice, and build it up over time.
Meditation stands as a beacon of solace and empowerment in an increasingly hectic world. Its ancient origins, spanning diverse cultures and traditions, attest to its enduring relevance and profound impact on mental health. From reducing anxiety and stress to enhancing emotional resilience and self-awareness, the benefits of meditation are far-reaching and transformative. By embracing meditation as a daily practice and following simple yet effective techniques, individuals can cultivate inner peace, clarity of mind, and emotional wellbeing.
References:
[i] Dalal, R 2014, The Vedas: An Introduction to Hinduism’s Scared Texts, Penguin Books, London, UK.
[ii] Nanamoli, B 2013, The Life of the Buddha, Buddhist Publication Society, Sri Lanka.
[iii] Miller, J 2003, Daoism: A Short Introduction, Oneworld Pubns Ltd, London, UK.
[iv] Erman, A & Blackman, A 1966, The Ancient Egyptians: A Sourcebook of Their Writings, Harper & Row, New York, USA.
[v] Goldin, P, Jazaieri, H, Hahn, K & Gross, J 2013, ‘Emotion regulation in social anxiety disorder: behavioural and neural responses to three socio-emotional tasks’, Biology of Mood & Anxiety Disorders, pp. 881-889.
[vi] Pascoe, M, Thompson, D, Jenkins, Z & Ski, C 2017, ‘Mindfulness meditates the physiological market of stress: Systematic review and meta-analysis’, PubMed, vol. 95, pp. 156-178.
[vii] Fredrickson, B, Cohn, M, Coffey, K, Perk, J & Finkel, S 2008, ‘Open hearts build live: positive emotions, induced through loving-kindness meditation, build consequential personal resources,’ PubMed, vol. 95, pp. 1045-1062.
[viii] Neff, K & Germer, C 2013, ‘A pilot study and randomized controlled trial of the mindful self-compassion program,’ PubMed, vol. 69, pp. 28-44.
[ix] Mrazek, M, Franklin, M, Phillips, D, Baird, B & Schooler, W 2013, ‘Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering,’ PubMed, vol. 24, pp. 776-781.
[x] Baer, R 2003, ‘Mindfulness training as a clinical intervention: A conceptual and empirical review,’ Clinical Psychology: Science and Practice, vol. 10, pp. 125-143.
