The Importance of Meditation and How to Make It Work For You
Meditation boasts a rich history spanning thousands of years, making it one of the oldest and most enduring ways of self-improvement. With origins as early as 5,000 BCE, meditation has ancient ties to Egypt and China and has played a significant role in the spiritual practices of Judaism, Hinduism, Jainism, Sikhism, and Buddhism. Despite its diverse forms, the core principle of meditation remains simple: sit still, breathe deeply, and reflect.
In this blog, Dr. Carolyn Cook of Miami Acupuncture and Classical Herbs explores meditation’s importance and provides tips on incorporating it into daily routines to maximize its benefits.
What you need to know about meditation
Originally, meditation was intended to deepen understanding of life’s sacred and mystical forces. But today, meditation has become a popular way to relax the mind and body and lower stress.
According to a 2003 cover story by TIME, the medical benefits of meditation began to be seriously studied in the 1960s. During this time, Indian researcher B.K. Anand discovered that yogis could enter such deep trances during meditation that they did not react to extreme stimuli, such as hot test tubes pressed against their arms. Further scientific research has also shown that regular meditation can significantly benefit the mind, heart, and body by reducing pain, depression, stress, and anxiety.
Driven by these potential benefits, the number of adults in the US who practice meditation rose from 4.1 percent in 2012 to 14.2 percent six years later. This figure continues to grow, with many adults increasingly turning to mindfulness and meditation for their daily practice.
At its essence, meditation helps the mind focus on one thing at a time. It allows individuals to eliminate complex thoughts and restore calm and inner peace, eventually leading to more benefits for the mind and body.
The health benefits of meditation
From reducing stress to improving concentration and enhancing overall health, the benefits of meditation are vast and scientifically backed. Here are some ways meditation has been proven important to enhance emotional and physical well-being:
- Offering a new perspective on stressors
- Building skills to manage stress
- Increasing self-awareness
- Focusing on the present moment
- Reducing negative emotions
- Enhancing creativity
- Cultivating patience
- Lowering resting heart rate
- Reducing resting blood pressure
- Improving sleep quality
Few studies also suggest that meditation may help manage symptoms of various conditions, including:
- Anxiety
- Asthma
- Cancer
- Chronic pain
- Depression
- Heart disease
- High blood pressure
- Irritable bowel syndrome
- Sleep problems
- Tension headaches
However, while meditation can help patients feel better, it’s not a substitute for medication or medical treatment your healthcare team may have prescribed. Dr. Cook reminds everyone to talk to licensed healthcare professionals about the pros and cons of meditation, especially when diagnosed with health conditions. This is because, in some cases, meditation might worsen certain health symptoms.
Making meditation work for you
Meditation is a timeless practice with significant benefits for the mind and body. To experience its full benefits, it is advised to experiment with different techniques to find what works best for each situation. Remember, there’s no right or wrong way to meditate. The key is that it helps reduce stress and improve your overall well-being.
Here are the different types of meditation to explore:
- Focused meditation. This involves concentrating on something external, such as a flame, running water, sipping tea, or reciting a mantra.
- Mindfulness meditation. Based on Buddhist teachings, this practice helps understand thoughts and emotions without judgment, improving self-awareness and awareness of the world. Dr. Cook teaches patients these techniques to help them incorporate meditation into their daily lives.
- Movement meditation. Ideal for beginners, this meditation involves physical activity like tai chi, yoga, walking, or qi gong, making it easier to stay engaged. Dr. Cook also suggests these activities to help keep the patient’s mind and body active.
- Heart-centered meditation. This practice focuses on emotions rather than the mind, similar to loving-kindness meditation.
- Guided meditation. Use apps, videos, or tracks to lead you through meditations. Many websites offer free instructional programs to get you started.
Dr. Carolyn Cook also advises starting with short, consistent meditation sessions and gradually increasing the duration when one becomes more comfortable with the practice. Here are some practical tips to incorporate meditation into daily life:
- Start small. Begin with just a few minutes of meditation each day and gradually extend the duration when more accustomed to the practice.
- Be consistent. Incorporate meditation into the routine at the same time each day to make it a daily habit.
- Create a comfortable space. Find a quiet, comfortable place to sit or lie down without distractions.
- Breathe deeply. Pay attention to breathing, using it as an anchor to keep the mind from wandering.
- Walk and meditate. Whether in a forest, on a city sidewalk, or at the office, try meditating while walking to relax and be calm.
- Be patient. Meditation is a skill that takes time to develop. Be patient and let the practice grow naturally.
Paying attention to the body’s signals is important to determine if meditation is effective. Feelings of warmth, heaviness, and calmness during meditation indicate that one has reached a state of deep relaxation.
At Miami Acupuncture & Classical Herbs, our team of licensed healthcare professionals is here to support patients needing a calmer disposition. We encourage our patients to start with small, consistent steps to help meditation become a meaningful and rewarding part of their daily routine. Feel free to contact us at cc@miamiherbs.com or call (305) 665-9711 to learn more about this and schedule an appointment.
Sources:
How Meditation Went Mainstream; Lifted from https://time.com/4246928/meditation-history-buddhism/
10 health benefits of meditation and how to focus on mindfulness; Lifted from https://health.ucdavis.edu/blog/cultivating-health/10-health-benefits-of-meditation-and-how-to-focus-on-mindfulness-and-compassion/2022/12
Why Meditation Is Important; Lifted from https://mindworks.org/blog/why-is-meditation-important-facts-you-need-to-know/