The Benefits of Meditation

BRILLIANT BENEFITS OF MEDITATION

Meditation reduces stress, anxiety, pain, depression and enhances general wellbeing. A typical image of meditation is someone sitting in the lotus posture. But there are different ways to meditate – and it’s for each person to find out what works best to enhance their mind, body and soul. WORDS DAVID HURST Meditation helps us gain mental clarity and emotional calmness. It’s something that our ancestors fully knew about – and for excellent reasons.

Even if they were not meditating as we know it today, they would be starting each day more calmly, observing what was around them much more than many people do in today’s bustling world. This century there are far too many people who are always a human doing rather than a human being. Known as dhyana, meditation’s first written references are in the Hindu Vedas texts from between 1500 and 700 BC. Forms of meditation also developed centuries ago in Confucianism, Taoism, Buddhism, Christianity and Islam. The word ‘meditation’ itself comes from Latin meditari, meaning ’to concentrate’. Here are some significantly positive benefits:

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Z GETS YOU IN THE NOW Regrets for the past and worries for the future won’t change a thing – except guarantee to ruin the precious irreplaceable present moment. Keeping it in the now is the best way to live: the vast majority of every present moment is absolutely fine. Giving gratitude for what’s around us helps with this as does listening to every breath we take. Meditation gives us much er awareness. This can help us to observe ourselves, other people and situations without judgement. It will also aid people who suffer from addiction problems – to alcohol and drugs as well as behavioural addictions to, for instance, shopping, work, gaming, sex, food or gambling – because it allows a much greater realisation of triggers.

Z BOOSTS EMPATHY American researchers discovered in 2013 that meditation gave people better empathy. This is most likely because, as it promotes spiritual growth, it reduces egotistical selfcentredness. It gives us a greater connection to other people as well as to nature.

Z REDUCES STRESS An American study in 2012 found that taking part in meditation for eight weeks led to positive results on how a part of the brain responded to stress. This was not just when those being studied were actually meditating – but overall throughout every day. Another American study from 2014 discovered that 30 minutes of daily meditation relieved depression and anxiety.

Z BOOSTS BRAIN POWER A Dutch study found that meditation improves our creative abilities. Other recent research has discovered that meditation enhances parts of the brain linked to memory and concentration.

Z PHYSICAL HEALTH BENEFITS Those who meditate regularly lower their blood pressure, boost cardiovascular health and improve their immune system. So as well as feeling healthier and fitter, meditation lowers the chances of having a heart attack or stroke. In fact, the American Heart Association discovered in 2012 that a group who meditated regularly were around 50 per cent less likely to have a heart attack or stroke. Then researchers from the American Pain Society in 2015 found that meditation has unique benefits for giving pain relief.

g David Hurst is a Wellbeing Coach with four books published on emotional and mental health recovery, including 12 Steps To 1 Hero and The Anxiety Conversation. He has also written for newspapers and magazines around the world including The Guardian, The Times, Psychologies, GQ, Esquire and Marie Claire. To find out more or contact David to see how he can help you or someone you care about with any mental health problem or emotional issue, visit: david-hurst.com

HOW DO I MEDITATE?

Ideally meditate in a calm and still place where you will not be disturbed. Then focus on what you can see, hear and feel, such as noticing the warmth of the sunshine on your face or the sound of the breeze. Find the calm and stillness within you. One way to do this is to focus on something that's motionless in nature, such as a tree or the horizon and/or repeatedly say or think a certain word, phrase or sound.

Many who start meditation struggle as they find they begin thinking about worries or things they need to do. But simply acknowledge these thoughts. Try naming them, so for instance: "That was a negative thought about my partner."

Meditation might be best sitting cross-legged with hands resting on knees, a posture that's good for steady breathing and that has a calming effect. But others find they meditate better lying down, walking, running or swimming. Certainly to start with, it may help to find a professional teacher to learn more and what works best for you. It also helps to find a regular time to meditate. First thing every morning for 30 minutes is recommended by many meditation experts. Then you will start each day calmly – and most often make the next 23-and-a-half hours easier and much better. e