Meditation is a mental exercise that trains attention and awareness. Its purpose is often to curb reactivity to one's negative thoughts and feelings, which, though they may be disturbing and upsetting and hijack attention from moment to moment, are invariably fleeting.
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Benefits of Meditation
It’s impossible for us to make our thoughts disappear; often, the more we try to suppress them, the louder they become. But practicing meditation can help clear away the mind’s chatter.
Studies show that meditating even for as little as 10 minutes increases the brain's alpha waves (associated with-relaxation) and decreases anxiety and depression.
Meditation has been shown to increase focus, reduce stress, and promote calmness.
It can also help people recognise and accept negative emotions especially when it is done in combination with mindfulness practices that keep people grounded in experiencing the present.
It may be particularly effective when the meditator has social support, such as in a structured group setting or with the help of a friend or family member.
In mindfulness meditation, one turns their attention to a single point of reference, such as one’s breath or bodily sensations, or a word or phrase known as a mantra.
The practice has been shown to decrease distraction and rumination, make negative automatic thoughts seem easier to let go of, and promote greater enjoyment of the present moment. Loving-kindness meditation directs one’s focus toward developing feelings of goodwill, kindness, and warmth for others. It can help boost empathy and compassion, and curb charged responses to negative thoughts.
Meditation promote focus-attention
Most forms of meditation are meant to decrease distractibility and promote focus on and enjoyment of the present moment. Like many forms of meditation, requires that one turn attention to a single point of reference. It can involve focusing on the breath, on bodily sensations, or on a word or phrase, known as a mantra. Successful meditation takes into account both internal and physical states
Regular meditation also:
- Increases activation in the left PFC, which lifts the mood
- Increases the power and reach of very fast gamma-range brainwaves, which promote learning
- Preserves the length of telomeres, the caps at the ends of DNA molecules; longer telomeres are associated with fewer age-related diseases. (This was found in a three-month retreat, and may not apply to meditation in general.)
- Reduces cortical thinning due to aging in the insula and the PFC
Meditation is the quintessential training of attention. Since attention is like a vacuum cleaner sucking its contents into your brain through what’s called “experience-dependent neuroplasticity” getting better control of your attention is the foundation of changing your brain, and thus your life, for the better.
Least 1 minute meditation also good.
The minutes we spend meditating are usually the best ones in our day. They feel like coming home. It’s good to be home.
How?
The best meditation of all is the one you will do. So find what you like and will stick with. There are tons of books, talks, even videos about meditating, plus great teachers all over the place.
Meditate for as long as you like. Even one minute is good and 10, 20, or even 45 minutes could be even better. we suggest you join nutrieat.org in being committed to meditating every day for at least one minute.
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