Medicine has long looked at the physical aspect of health. We know, for example, about the cardiovascular benefits of exercise and how it can reduce stress. But what about something like mediation? Can that lower blood pressure as well? Or help to keep your heart healthy?
A recent study by researchers at Harvard Medical School provides us with some answers. It turns out that practicing mindfulness meditation may be able to do both of those things. Of course, it’s not entirely clear why meditation should have these positive effects on heart health or blood pressure but there are theories.
One is that mindfulness meditation seems to enhance vagal tone (which refers to the part of your nervous system responsible for keeping everything running smoothly). Another theory is having healthier habits, such as exercising and eating well.
Research also shows that mindfulness meditation can lower cortisol levels (known as the stress hormone) and reduce inflammation throughout the body (inflammation has been linked to conditions like arthritis, diabetes and heart disease). Mindfulness meditation has also been shown to help those with pain issues by decreasing symptoms of depression, anxiety and anger. It’s also been linked to improved immune function.
But this is just a short list; there are actually many more health benefits than what we’ve listed here. You may find that you sleep better and have reduced symptoms of various conditions once you start meditating regularly.
How do I get started?
People often think that it takes years for mediation to be effective – but that’s not true. In fact, you can find some benefits after just a few weeks of practicing it daily. If you don’t have an experienced teacher to guide you, however, it can be difficult to do so on your own. That’s why we recommend enrolling in a meditation course – especially one that provides follow-up sessions and tips for self-care at home.
For those who have the financial resources and want more personalized help with meditation or spiritual counseling , we recommend going to a professional counselor or naturopathic doctor (ND) as well as spiritual teachers (especially those gifted at helping people heal from depression and anxiety).
They’ll be able to help maximize the benefits of meditation and provide other tools such as supplements if needed. The next step would be to speak with your primary care physician to discuss mindfulness meditation and how it might fit in with other medical issues you have. A family doctor may also be able to help you find a therapist if needed, so they can provide additional support during this time of self-transformation.
You can start right away by finding a quiet place (even if it’s just five minutes) and making sure that there won’t be any distractions (or at the very least, minimize them). Turn off your phone, shut down your computer and turn off the T.V. If you need some guidance on where to meditate, we recommend starting here . Once you’ve done all of that (and made yourself comfortable), simply focus on your breathing for several minutes. If it helps, you can also repeat a word or phrase to help you focus (or use a mantra ). Try not to judge yourself harshly if your mind wanders – instead, simply bring your attention back to the present moment and breathe. You may even want to start keeping a journal that tracks how much time you spend meditating as well as any benefits you notice.
The importance of an experienced teacher
It’s also important to make sure that you always have an experienced teacher on hand in case something comes up during meditation. In some cases, people who struggle with depression might find themselves having thoughts of suicide or self-harm while meditating – which means they should stop what they’re doing immediately and seek medical attention from either their primary care physician or mental health professional.However, it’s worth mentioning that suicide thoughts can arise even without meditation; people who are feeling down may experience these kinds of thoughts. With mindfulness meditation, the goal is to bring your full awareness back into the present moment – which means you’ll naturally become aware of any negative thought patterns or behaviors as soon as they begin.
You should also know that experienced meditators have reported feeling tingling sensations or heat around their hands and feet during meditation due to increased blood flow. They’ve also said that their vision seems clearer after meditating regularly for several months. And since depression often involves poor focus, memory and concentration , it shouldn’t come as a surprise if those areas improve with regular practice. The best part about all of this? You don’t need a lot of time to see results – five minutes a day is more than enough!
In addition, focusing on the present moment will help you become less preoccupied with past events or things that may have happened to you in your life. Mindfulness meditation will also help you experience feelings of gratitude and control over how you think about certain situations. In other words? You’ll be better able to deal with negative thoughts and change the way you respond to threats if they do come up. And because depression can often involve being easily overwhelmed by stress, it’s important for caregivers to remember that their loved ones might feel worse after a minor setback.
So even though there are days when practicing mindfulness meditation won’t help much at all, it’s still worth sticking with it – because over time, you’ll find that how you react to certain situations becomes second nature.
