“You are not only aware of your body. You are aware of your surroundings and the world,” she added. “It forces you to focus on life (instead of) rather than dwelling on the worries, worries and rumours of the future.”
Meditation as a practice of mindfulness does not have a single universal definition. But as interest in mindfulness and meditation grows, Therefore it can be concluded that “Mind-mind training focuses on the interaction between the brain, mind, body and behavior, which has four key components: a quiet place with little distraction. comfortable posture It is the focus of attention and an open attitude,” according to a 2021 study.
“It gives you memory and concentration. increase flexibility It helps you manage stress better (and) helps you have a positive impact on relationships,” Vermani says. If you are busy in your mind show that you have a reaction And when you are conscious and you have reason You are likely to respond with retaliation. This means stopping and pondering before letting things go, your mouth that sometimes hurts. or negative or judgmental.”
Affects stress and longevity
It was found that mindfulness practice influenced two stress pathways in the brain. Changes in the structure and activity of the brain in the areas that control attention and emotions. According to the American Psychological Association
People who practice mindfulness-based stress reduction and mindfulness-based cognitive therapy. which includes meditation They are less likely to have negative thoughts or unhelpful emotional reactions when faced with stressful situations. According to a 2015 review
In addition to structural changes in the brain These benefits may also be the result of physical processes. Meditation can help regulate the autonomic nervous system. It is the part of our nervous system that controls involuntary physiological functions such as heart rate, blood pressure, breathing and digestion.
“Whenever we are anxious or racing amongst the world’s rat races. We were in such a rush that we were breathing short and shallow,” Vermani said. Your muscles will tighten. Your brain tends to be foggy, heavy, you might not be able to figure it out.”
Breathing meditation can reduce muscle tension and heart rate, Vaile Wright, a psychologist and senior director of healthcare innovation for the American Psychological Association, told CNN in 2020. During or after deep breathing meditation, more transmission may occur. oxygen to the brain and body, Vermani said.
Dr. Deepak Chopra, Founder of the Chopra Foundation “We meditate for a week,” says and clinical professor of family medicine and public health at the University of California, San Diego. Of all the genes that cause self-regulation, homeostasis – in short, therapeutics – they increase 17 times. All the genes that cause or complicate cancer, heart disease, autoimmune diseases (and) accelerate aging, decreased levels of enzymes A 30% increase in Lomures, which controls our genetic or aging locks.”
Remaining Research Problems
Although meditation has some benefits for mental and physical health, But researchers are still looking at the best way to objectively measure how practice affects the brain.
Some researchers use more cognitive neuroscientific methods, such as MRIs (magnetic resonance imaging), to determine what happened in the participants’ neural networks during or after meditation. According to a 2019 review published in the journal Perspectives on Psychological Science.
But images from MRI and other imaging methods It may not represent the complex factors that may be relevant to some of the conclusions that other researchers has been done on how meditation can change the structure and function of the brain. The review author said which may lead to interpretations.”
There are also some studies whose findings have challenged the idea that meditation can help anyone, regardless of their personal differences. “Experiences involving meditation that are serious or distressing enough to warrant additional treatment or medical care have been reported in more than 20 published case reports or observational studies,” according to the review. Psychological Science Perspectives
Those rare reports document events such as psychosis, mania. anxiety panic experiencing repeated traumatic memories and the absence which is a state of mind in which one’s self is not true and that person feels alienated from himself and the outside world. ideas and experiences It’s a distant and dreamlike character, according to the American Psychological Association.
Vermani said that the difference between those who did or didn’t benefit from meditation could deduce which meditation was best for both mental and physical conditions.
“Even as we do our studies (About breathing meditation for anxiety), we had to check to see if generalized anxiety disorder was not complicated by other disorders that could get worse,” Vermani said. This was due to one of the meditations at Vermani and a friend. Commonly used is bellows breath, an invigorating yoga breathing technique that involves inhaling and exhaling rapidly for energy and mental clarity.
“If you have bipolar disorder, it can cause mania. So it’s a big deal. You don’t teach a pregnant woman to blow her breath. because it is very powerful You can induce labor. So meditation has consequences.”
Additionally, some people who turn to meditation have spent years avoiding or distracting from distressing memories.
“When you’re alone Your thoughts will go into things that you haven’t dealt with,” Vermani said. “The soldiers, the 9/11 rescuers, or the police that I work with a lot of times, they have the horrible things they’ve seen. They just drive life and work. and pushed things aside, but when they sat in silence and Meditate or breathe They returned to the surface of the water. because they did not mention it.”
Practicing meditation in a supervised environment with a professional who can educate about its potential effects can be helpful for people with complex emotional states. she added
start
that meditation “Very accessible,” said Dr. Robert Waldinger Clinic. Professor of Psychiatry at Harvard Medical School and Director of the Harvard Study of Adult Development. You can practice meditation. Often times things are really useful. is to use one of those apps
You can also try taking an introductory class at a local meditation center, reading books, watching videos online. or practice alone No matter which route you choose See what’s right for you. Find someone you like the right sounds and words, says Waldinger.
for beginners Starting in a professional-led environment is helpful for orienting yourself after obstacles that can quickly lead to giving up or feeling discouraged, Waldinger says.
“There are many misconceptions about meditation,” he added. “One misconception is ‘If I do it right I shouldn’t have thought,’ and that’s definitely not true. mind creates ideas That’s what it does, so you don’t get rid of thoughts until you die.”
Instructors can teach you about different aspects. It’s normal for non-instinctive or explicit meditations, such as being distracted or distracted, is normal, Waldinger says. Anything can happen is what you are doing. including being distracted.”
Because meditation is about being in the present. so it can be done anywhere he added But a quiet, uninterrupted space might be best for beginners who are still learning to stay focused. You can start with just five minutes a day and gradually increase it.
“Try it every day for a week and see if you notice anything,” Waldinger says, “but even after one time, people say, ‘Oh, that’s helpful, I want to do it again.’”
If you notice that meditation is making you feel worse. Talk to an experienced meditator about your experience. Or wait until you’re emotionally or mentally better, Waldinger says.
“People are looking at meditation as more than just managing stress,” says Chopra, author of the book. “Total Meditation: A Guide to Living an Awakening Life,” it says. These days he talks about being mindful which is a good thing. But meditation includes asking one’s self-awareness. This includes prying (which is) knowing how to consciously control your autonomic nervous system. including that Consciousness of relationships, ecosystems, emotions, social-emotional intelligence.”