管家婆精选四消期期准Meditation is the practice of thinking deeply or focusing one’s mind for a period of time. Deeply rooted in ancient cultures, meditation is practiced in religions and cultures all around the world.
Some of the earliest evidence of meditation includes wall art from the Indus Valley that dates back to between 5,000 and 3,500 BCE. The images illustrate people sitting on the ground with their legs crossed, hands on their knees and eyes resting — in positions widely recognized as meditation postures.
Descriptions of meditation techniques have also been found in ancient Indian scriptures from 3,000 years ago. ()
管家婆精选四消期期准In the Western world today, meditation has taken on a less religious meaning and is used primarily as a means to calm the mind and evoke feelings of relaxation and peace.
Types of Meditation
Meditation is practiced in many different forms, although many of these techniques are overlapping. If you’re interested in trying meditation but do not know where to start, here’s a list of the many types of meditation and how they are practiced.
Mindfulness meditation is the process of being fully present with your thoughts and not being overly reactive to what’s going on around you.
Transcendental Meditation is a simple technique in which a personally assigned mantra, such as a word, sound, or small phrase, is repeated in a specific way.
Mantra meditation 管家婆精选四消期期准uses a repeated calming word, thought, or phrase to prevent distracting thoughts.
Guided meditation is a method of meditation in which you form mental pictures or situations that you find relaxing.
Vipassana meditation is an ancient Indian form; vipassana means to see things as they really are.
Metta meditation or loving-kindness meditation管家婆精选四消期期准 is the practice of directing well wishes toward others.
Chakra meditation管家婆精选四消期期准 is a set of relaxation techniques focused on bringing balance and well-being to the chakras, the seven centers of energy and spiritual power in the body.
Yoga meditation is an ancient Indian practice in which you perform a series of postures and controlled breathing exercises meant to promote flexibility and calm the mind. ()
How Meditation Helps With Chronic Illness
A growing body of research has found that meditation is a helpful tool in managing chronic illnesses.
While it is not a universal cure, many people suffering from mental illnesses like depression and anxiety claim to have found some relief in practicing meditation, and there is scientific evidence to back that up. (,)
Other studies show meditation can have a positive effect on the heart by lowering stress levels管家婆精选四消期期准 and helping to keep blood pressure in check. (,,)
Meditation has also been shown to help with chronic pain and sleep troubles, and can even ease the symptoms of gastrointestinal disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). (,)
Finally, some research suggests that meditation can actually change the cellular activity of cancer survivors in a way that scientists believe may have protective benefits against disease. ()
Meditation can also help cancer survivors deal with the emotional distress that often accompanies the disease. ()
Meditation and Mental Health
In recent years, a growing body of scientific evidence has shown how the practice can improve health, including mental and emotional health.
In today’s modern world, stress seems to be a normal part of everyday life, but it’s also associated with a number of adverse health effects. Research suggests that people who practice meditation react better to stressful situations and have lower stress-related hormone levels and inflammatory responses than people who do not.
For many patients, meditation can also be a useful tool in combating mental health disorders like depression and anxiety.
管家婆精选四消期期准Additionally, some research suggests that a meditation practice can help with managing negative emotions, such as anger and fear. (,)
How Meditation Changes the Brain
In recent years, a growing body of research has focused on how meditation affects the brain.
管家婆精选四消期期准Some studies suggest practicing mindfulness meditation can actually change the structures of the brain. While scientists are still working to understand the effects this may have, it is generally believed that they correlate to improved emotional regulation. ()
Other research has found that people who meditate regularly show changes in the areas of the brain involved in stress-related reactions. ()
管家婆精选四消期期准Studies also suggest that meditating can improve focus and concentration and may help protect the brain against aging. (,,)
How to Meditate
For someone who is just starting out, meditation may seem intimidating. Luckily, once you know the basics, you can practice meditation just about anywhere at any time.
Experts recommend that beginners explore the different forms of meditation管家婆精选四消期期准 to find the one they like best.
You can also find a certified meditation instructor by going to medical centers in your area and checking with the integrative medicine or psychology departments and asking for recommendations. If you find an instructor on your own, do your homework and make sure he or she is certified.
管家婆精选四消期期准If you prefer not to go to an instructor or there are no certified teachers in your community, you can still practice meditation on your own. Go to your local library and find a book on meditation or download one of the many meditation apps to your mobile phone or tablet.
管家婆精选四消期期准To get started, try finding a quiet place to comfortably sit or lie down. From there, you can either continue to pay attention to your breath, repeat a mantra, or listen to a guided meditation, depending on which style you choose.
Mobile Meditation Station
After searching for a quiet place to meditate in Midtown Manhattan and coming up empty, Kristin Westbrook decided to create her own space of zen: the mobile Calm City Meditation Station管家婆精选四消期期准. During the week, Westbrook and her colleague park the RV at various spots throughout the city and invite New Yorkers into the van for a 10-minute guided meditation session.
Editorial Sources and Fact-Checking
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