BY BRIDGET CHEYSED, RN. BSN, MSN, CDNC
Still thinking that meditation is for the people of eastern religion. Look what you’re missing out on. In recent years renowned institutions like Harvard, Yale, and other premier Ivy league institutions in the United States and in addition to countless articles in The Journal of American Medical Association (JAMA) have found that Mindful Meditation can have long lasting health benefits from changing your negative mindset to reducing tension and stress causing diseases.
The various studies have found the 7 key health benefits of meditation with consistent practice:
1. Increases the serotonin and dopamine, the part of the brain that brings on happy thoughts and lingering smiles, –making you a generally happy person to be around.
2. As one ages, there is a slow decrease in memory retention. Consistent practice of Mindful Meditation will decrease memory loss.
3. Insomnia- Instead of reaching for the prescribed sleep medication, start a nightly routine of 5 to 10 minutes of meditation, which include gently breathing in and out. Causing your mind to be still and eventually become relaxed enough to fall asleep.
4. Reduces anxiety, worry, and fear. Mindful meditation keeps one in the present moment. Thinking only of the issue at hand. Focusing only on the things you can control one at a time.
5. Manage the symptoms of depression. – With consistent practice, mental challenges are managed by recognizing your triggers, avoiding them and focusing on the moment.
6. Helps maintain good blood pressure – Blood pressure can be manageable because stress and anxiety are now under control through mindful meditation.
7. Improves attention span. The mind tends to wander when there is stillness. From what to do about bills, to the children, to the job, etc. However, with mindful meditation, when the thoughts come, recognize them, let them go and return to focus on your breathing and on the present.
The benefits of meditation can only develop when there is a commitment to practice it. Throw away any judgment you may have about the history of meditation or worry about sitting like a Buddhist monk. Meditation for the rest of us can involve sitting on your bed, couch, chair, and floor, cross-legged or sitting with both feet planted firmly on the floor. You don’t have to meditate for hours to get full benefits. What matters is that you cultivate a 5 to 20-minute routine each day either in the morning or part of your nightly routine.
Steal away this time to be alone. Begin taking deep breaths in and out. You may choose to count up to 20 breaths. When the mind begins to wander, bring your thoughts back to the breathing.
Most people need a mental picture to help maintain concentration. Have a mental vision of whatever makes you smile such as your baby’s picture, the ocean, the beach from your last vacation or your favorite flower. Focus on that picture as you inhale and exhale.
Meditators who choose to pray as they meditate sometimes repeat words such as I have peace, love and peace, Joy and happiness. You would inhale Love and exhale Peace. Etc.
For some, instrumental music enhances the meditation experience, while for others, the golden sound of silence is the essence of meditation for them.
Whatever you need to bring you to a state of health, happiness, and total wellbeing, reduce stress that causes disease, meditation can help you get there.
Most people also enhance the meditation experience even further by using essential oils during meditation. By diffusing the blends of oils that resonant with the mood of the moment or inhaling the oil, essential oils help to promote relaxation, and this is important during meditation. The dis-ease that is caused by tension headaches, stomach aches, indigestion, insomnia, and generalized pain can be relieved using essential oils. Oils that work well with meditation include lavender, lemon, frankincense, and serenity. These essential oils will not only improve your mood with consistent practice but will noticeably reduce the tension headaches, insomnia, indigestion, and other diseases discussed. Although all essential oils are not the same, be kind to yourself and use only essential oils that are pure and organic, thereby yielding powerful results. Oils that are free of contaminants and are Certified Pure Therapeutic Grade.
