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Five Fascinating Health Benefits of Mindful Meditation “Meditation is not a means to an end. It is both the means and the end.” – Jiddu Krishnamurti Mindfulness meditation has been around for literally thousands of years, and there’s a reason for that: it works. Through science we’re starting to get a better understanding of why it is so beneficial. Everyday more research is drawing a clearer link between meditation and human health. Its effect on our mind body and soul is undeniable. People as diverse as David Lynch and the Dalai Lama have praised the benefits of mindful meditation, asserting that it can increase attention, combat stress, boost overall health, and even foster compassion. With that in mind, here are five interesting health benefits of mindful meditation. Stress & pain relief: “What we have to learn in both meditation and in life is to be free of attachment to the good experiences and free of aversion to the negative ones.” – Sogyal Rinpoche A new study in the journal Health Psychology shows an association between increased mindfulness and decreased levels of the stress hormone cortisol. Another study conducted by Wake Forest Baptist University found that meditation could reduce pain intensity by 40% and pain unpleasantness by 57%, compared to morphine which only shows pain reduction of 25%. As such, it lowers anxiety and depression by helping us feel, more than think, about that which conflicts us psychologically. Anybody who has practiced mindful meditation long enough understands that meditation beats almost all other methods of stress relief, except maybe physical exercise. This is because being present with that which stresses us out turns the tables on the push-pull power dynamic between our daily troubles and our ability to withstand them. In the quiet spaces between our thoughts, stress itself becomes a thing for us to embrace and understand as opposed to a thing that controls us and dictates our happiness. Increased Gray Matter & Neuroplasticity: “It is likely that the observed larger hippocampal volumes may account for meditators’ singular abilities and habits to cultivate positive emotions, retain emotional stability, and engage in mindful behavior,” –Eileen Luders We don’t have to be Yogis to reap the health benefits of mindful meditation. It turns out that our brains are being molded in profoundly beneficial ways by daily meditation practices. In 2008 a team of researchers from UCLA compared the brains of long-term meditators with those of control subjects. In the brains of the meditators, they found larger volumes of gray matter in the right orbito-frontal cortex and the right hippocampus, regions thought to be implicated in emotion and response control. Sustained meditation can also lead to something called neuroplasticity, which is defined as changes in neural connections and synapses, both structurally and functionally, which are due to changes in behavior and environment. Research by University of Wisconsin, neuroscientist Richard Davidson on Tibetan Buddhist monks has shown that experienced meditators exhibit high levels of gamma wave activity that seem to reflect the impact of meditation on attention and synchrony of high-frequency oscillations that probably play an important role in connectivity among widespread circuitry in the brain. Increased Focus: “Meditation is not a way of making your mind quiet. It’s a way of entering into the quiet that’s already there – buried under the 50,000 thoughts the average person thinks every day.” – Deepak Chopra Have you ever wonder why meditation can make you feel more aware of yourself, others, and your environment, giving you that awesome sense of Zen? How we begin to notice details and textures that we never noticed before? How everyday life becomes clearer, sharper, and at the same time more spacious? According to a study in the journal Frontiers in Human Neuroscience, it’s because meditation helps the brain to have better control over processing pain and emotions, specifically through the control of cortical alpha rhythms, which leads to focused engagement, body awareness, self-awareness, and the regulation of attention. It even makes music sound better! According to a study in the journal Psychology of Music, meditation improves our focus, thus helping us to truly enjoy and experience what we’re listening to. Indeed, from Beethoven to Bon Jovi, Bach to Beck, mindful meditation seems to improve our enjoyment of music. Perhaps this is what Nietzsche was referring to when he wrote, “Without music, life would be a mistake.” Increased Empathy: “I believe that reading and writing are the most nourishing forms of meditation anyone has so far found. By reading the writings of the most interesting minds in history, we meditate with our own minds and theirs as well. This to me is a miracle.” – Kurt Vonnegut Spiritual traditions have suggested for years that mediation may boost our ability for compassion, but there has never been any scientific proof – until now. It turns out that mindful meditation can benefit non-meditators as well. This is because meditation can actually make us better people and improve our compassion for others. According to a study in the journal Psychological Science, researchers from Northeastern University found that meditation is linked with more virtuous behavior. “The truly surprising aspect of this finding,” researcher David DeSteno said, “is that meditation made people willing to act virtuous – to help another who was suffering – even in the face of a norm not to do so.” Couple these findings with the discovery of mirror neurons, which constitutes our powerful system of empathy, and we see exactly how influential we can be as social creatures. When we see another person suffering, we can feel their suffering as if it is our own. When we’re able to think more deeply about what others are going through, it can lead to some profound learning. “Mirror neurons,” writes Lea Winerman, “are a type of brain cell that respond equally when we perform an action and when we witness someone else perform the same action.” Daily Mindful meditation on these neural correlates of empathy could have a profound effect on our evolution as social animals. Better Sleep “Sleep is unconscious meditation. Meditation is conscious sleep. In sleep we get limited energy. In meditation we get abundant energy.” – Anil Kumar Singh Have you ever wondered why you seem to sleep better when you consistently practice mindful meditation? According to a 2013 University of Utah study, mindfulness meditation can not only help us better control our emotions and moods, but it can also help us sleep better. Study researcher Holly Rau said in a statement, “People who reported higher levels of mindfulness described better control over their emotions and behaviors during the day. In addition, higher mindfulness was associated with lower activation at bedtime, which could have benefits for sleep quality and future ability to manage stress.” Meditation practices were also reported to regulate cortisol and catecholamine, and increase melatonin levels. Meditation increases melatonin concentration by slowing its metabolism in the pineal gland. Diurnal melatonin levels were found to be significantly higher in Vipassana meditators than non-meditators, concluding that meditation practices could enhance melatonin levels and hence quality of sleep. Perhaps this is what the Dalai Lama was referring to when he said, “Sleep is the best meditation.” Image Source: Meditative Tranquility Comments 15 solid weeks of twice-daily meditation now. It’s nice to be a part of the natural swing of life – something that I had overlooked previously.
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Pet Fascinantno Zdravlje Prednosti Svjestan Meditacija "Meditacija nije sredstvo do cilja. To je i sredstvo i kraj "-. Jiddu Krishnamurti Pomnost meditacija je oko za doslovno tisuće godina, i postoji razlog za to: to radi. Kroz znanosti počinjemo dobiti bolje razumijevanje o tome zašto je to tako korisno. Svakodnevno više istraživanja je crtež jasniju vezu između meditacije i ljudsko zdravlje. Njegov učinak na naš um i tijelo duše je neporeciv. Ljudi kao što raznolik kao David Lynch i Dalaj Lama su pohvalili prednosti spominješ meditaciju, tvrdeći da to može povećati pozornost, borbi protiv stresa, potaknuti cjelokupno zdravlje, pa čak i udomiteljske suosjećanje. Imajući to na umu, ovdje su pet zanimljivih zdravstvene prednosti Svjestan meditacija. Stres & protiv bolova: "Ono što mi moramo naučiti kako u meditaciji iu životu je biti slobodan od vezanosti za dobrim iskustvima i bez averzije na one negativne." - Sogyal Rinpoche A Nova studija u časopisu Zdravlje Psihologija pokazuje povezanost između povećane pomnost i smanjenih razina hormona stresa kortizola. Druga studija provodi Wake Forest Baptist University su otkrili da meditacija može smanjiti intenzitet boli koju 40% i bol neprijatnosti od strane 57%, u odnosu na morfij koji samo pokazuje smanjenje bol 25%. As such, on smanjuje tjeskobu i depresiju, pomažući da se osjećamo, više nego mislite, o tome što nam se sukobi psihološki. Svatko tko je prakticirao Svjestan meditacija dovoljno dugo razumije da meditacija pobjeđuje gotovo sve druge metode oslobađanja od stresa, osim možda tjelovježbe. To je zato što je prisutna s onim što nas naglašava se pretvara tablice na push-pull dinamika moći između naših svakodnevnih problema i naše sposobnosti da ih izdržati. U mirnom prostoru između naših misli, Sam stres postaje stvar za nas da prihvate i razumiju razliku od stvari koja nas kontrolira i diktira našu sreću. Povećana Gray Matter & Neuroplastičnosti: "Vrlo je vjerojatno da su uočene veće količine hipokampnim mogu iznositi meditanata’ jednine sposobnosti i navike njegovati pozitivne emocije, zadržati emocionalnu stabilnost, i uključiti se u spominješ ponašanja,"-Eileen Luders Mi ne moramo biti jogiji žeti zdravstvene prednosti spominješ meditaciju. Ispada da su naši mozgovi su profilirani u duboko korisnih načina svakodnevnim meditacije praksi. U 2008 Tim istraživača iz UCLA usporedio mozgove dugoročnih meditanata s onima u kontrolnoj skupini. U mozgu meditanata, pronašli su veće količine sive tvari u pravom orbito-frontalni korteks i desnog hipokampusa, regije mislio da se medjusobno u emocija i odgovora kontrole. Prihvaća se meditacija također može dovesti do nešto što se zove neuroplastičnosti, koji je definiran kao promjene u neuronskim vezama i sinapse, i strukturno i funkcionalno, koji su zbog promjena u ponašanju i okruženju. Istraživanje Sveučilište u Wisconsinu, neuroznanstvenik Richard Davidson na tibetanskih budističkih redovnika je pokazalo da iskusni meditanti pokazuju visoke razine gama val aktivnost koja čini da odražavaju utjecaj meditacije na pozornosti i sinkronija visokofrekventnih oscilacija koje vjerojatno igraju važnu ulogu u povezanosti među raširene krugovi u mozgu. Povećana Fokus: "Meditacija nije način da svoj um miran. To je način za ulazak u tišini koja je već tamo - zatrpana 50,000 misli prosječan čovjek misli svaki dan. "- Deepak Chopra Jeste li se ikada zapitali zašto meditacija može učiniti ako se osjećate više svjesni sebe, drugima, i vaša okolina, dajući vam taj strašan osjećaj zena? Kako smo počeli primjećivati detalje i teksture koje nikada nije primijetio prije? Kako svakodnevni život postaje jasniji, oštriji, au isto vrijeme prostraniji? Prema istraživanju u časopisu Frontiers in Human Neuroscience, to je zato što je meditacija pomaže mozgu da imaju bolju kontrolu nad obradu bol i emocije, posebno kroz kontrolu kortikalnih alfa ritma, što dovodi do fokusiranog angažmana, svijest o tijelu, samosvijest, i regulacija pažnje. To čak čini glazbeni zvuk bolji! Prema istraživanju u časopisu Psihologija glazbe, meditacija poboljšava naš fokus, Tako nam pomaže da doista uživati i doživjeti ono što smo slušajući. Doista, od Beethovena do Bon Jovi, Bach Becku, spominješ meditacija čini se kako bi poboljšali naš užitak glazbe. Možda je to ono što je Nietzsche je govorio kad je pisao, "Bez glazbe, život bi bio pogreška. Povećana Empatija: "Vjerujem da je čitanje i pisanje su najhranljivijih oblici meditacije nikome nije do sada pronađena. Čitajući spise od najzanimljivijih umova u povijesti, razmatramo s vlastitim mislima i njih, kao i. To mi je čudo "-. Kurt Vonnegut Duhovne tradicije su predložili godinama da medijacija može povećati našu sposobnost za suosjećanje, ali nikada nije bio nikakav znanstveni dokaz - do sada. Ispada da spominješ meditacija može imati koristi ne-meditante kao i. To je zato što je meditacija zapravo nas može učiniti bolje ljude i poboljšati naše suosjećanje prema drugima. Prema istraživanju u časopisu Psihološka znanost, Istraživači sa sveučilišta Northeastern otkrili da meditacija je povezan s više vrli ponašanja. "Doista čudi aspekt tog nalaza,", Rekao je istraživač David DeSteno, "Je da meditacija je ljudi spremni djelovati čestiti - da pomogne drugome tko boluje -. Čak u lice norma da to ne učini" Par ovi nalazi s otkrićem zrcalni neuroni, što čini naš snažan sustav empatije, i vidimo se točno koliko je utjecajan možemo biti kao društvena bića. Kad vidimo drugu osobu patnju, možemo osjetiti njihovu patnju kao da je naša vlastita. Kad smo u stanju razmišljati dublje o tome što drugi idu kroz, to može dovesti do neke duboke učenja. "Zrcalni neuroni,", Piše Lea Winerman, "Su tip stanica mozga koje reagiraju jednako kad smo izvođenje akcije i kada smo svjedoci da netko drugi obavlja istu radnju." Dnevni Svjestan meditacija o tim neuronskim čimbenici empatije mogao imati veliki utjecaj na naše evolucije kao društvene životinje. Bolji san "San je nesvjesna meditacija. Meditacija je svjesno spavanje. U snu smo dobili ograničenu energiju. U meditaciji smo dobili obilje energije "-. Anil Kumar Singh Jeste li se ikada pitali zašto vam se čini da bolje spavaju kada se dosljedno vježbati spominješ meditaciju? Prema 2013 Sveučilište u Utahu studije, pomnost meditacija ne može nam samo pomoći da bolje kontrolirati naše emocije i raspoloženja, ali može nam pomoći da bolje spavate. Studija istraživača Holly Rau navodi se u priopćenju, "Ljudi koji su prijavili višu razinu pažnje opisao bolju kontrolu nad svojim emocijama i ponašanjem tijekom dana. Dodatno, veća pomnost je povezana s nižim aktivaciju prije spavanja, koji bi mogli imati koristi za kvalitetu sna i buduće sposobnosti za upravljanje stresom. Meditacija prakse Također su izvijestili regulirati razinu kortizola i katekolamina, i povećati razinu melatonina. Meditacija povećava koncentraciju melatonina tako usporavaju svoj metabolizam u epifizi. Dnevne razine melatonina Utvrđeno je da su značajno veći u Vipasana meditanti od ne-meditanata, zaključivši da meditacija praksa mogla povećati razinu melatonina i time kvalitetu sna. Možda je to ono što Dalaj Lama je mislio kad je rekao, "San je najbolji meditacije." Izvor slike: Meditativna Spokoj Komentari 15 čvrste tjedana dva puta dnevno meditacije sada. Lijepo je biti dio prirodnog zamahu života – nešto što sam ranije previdio.