Mindfulness meditation can help you become more aware of your thoughts, feelings and surroundings. Research shows that it may also have benefits such as increasing happiness, reducing stress, anxiety and depression, and lowering blood pressure and levels of “stress” hormones such as cortisol. Read more...

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How meditation can improve your life?
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Mindfulness meditation can help you become more aware of your thoughts, feelings
and surroundings. Research shows that it may also have bene ts such as increasing
happiness, reducing stress, anxiety and depression, and lowering blood pressure and
levels of “stress” hormones such as cortisol. Or in other words – practicing meditation
can make you a more ful lled, less stressed person. There are many types of
meditation practices — all with their own bene ts. But generally speaking, there are
two main types: sitting meditation ( mindfulness meditation) and moving meditation
(yoga or another form of exercise). Both can improve your life — but each one is also
slightly better suited to speci c situations and goals.
Sitting meditation (aka mindfulness meditation)
Sitting meditation is one of the most well-studied forms of meditation. It’s also often
recommended as the best meditation for beginners because it’s easier to do than
other types of meditation. Sitting meditation is the practice of bringing awareness and
attention to your thoughts and sensations — the sights, sounds, smells, tastes,
feelings, and urges you’re experiencing in the present moment. Your aim is to observe
these things with a curious, non-judgmental attitude. In other words, you don’t try to
“make them go away” or change them, but stay aware of them while also letting them
go. When you rst start, you might nd it dif cult to stay focused on your breath or
the present moment. That’s normal — the mind tends to be easily distracted. But with
practice, it gets easier. As you learn to be more focused, you’ll also nd that you’re
better able to cope with stress. And that’s only the beginning of the bene ts of this
type of meditation.
Moving meditation (aka yoga or exercise)
Moving meditation is a type of meditation that is also a form of exercise. It’s also
sometimes called “yoga” (regardless of whether or not the yoga you do is sitting or
moving). This type of meditation combines a mental exercise with a physical one, such
as yoga or tai chi. You focus on the sensations of your movements and your breathing,
which is a technique called “mindfulness”. As with sitting meditation, you stay focused
on your present moment experience, such as the sensations in your body or the ow
of your breath. You don’t try to “clean up” or “ x” anything, but only stay aware of it
you wish. Cookie settings ACCEPT

3. while also letting go. Combining mindfulness with physical activity is a great way to
get the bene ts of meditation while also getting a bit of exercise.
Other benefits of meditation
– Stronger attention and focus – Meditation helps you become more aware of your
attention, letting you see where it wanders. With practice, you can learn to bring your
attention back to what’s most important — when you want to. – Better sleep –
Meditating before bed can help you sleep better — by helping you relax. And that’s
just the beginning of how it can help. If you have recurring thoughts or worries,
meditation can also help you learn to let go of those thoughts. – Better health –
Studies show that meditation can have health bene ts such as lowering blood
pressure, lessening anxiety and stress, improving mood and increasing feelings of
happiness. Meditation can also help you cope with chronic illnesses and painful
conditions like chronic pain.
How to meditate
Find a quiet place – A quiet place with no distractions — such as a quiet room or park
bench — is best. You can also meditate while walking or while doing another activity,
but you may nd it more challenging to stay focused. Sit or lie down – You can sit on a
chair or sit on the ground, but most people nd it easier to meditate while lying down.
Relax your body – Relax your body as much as possible, without falling asleep. Focus
on your breath – You can focus on your breath as it goes in and out. Notice your
thoughts – Notice your thoughts and feelings as they come and go. Don’t try to change
them, just acknowledge them and let them go.
How to sit for meditation (with a few small
changes)
You may have heard that it’s important to sit “correctly” while meditating — but what
does that really mean? While there are many different meditation traditions, most of
them have one thing in common: they advise you to sit with your spine straight. Your
spine should be aligned as best you can — with your head, shoulders, and hips in a
straight line. Your spine is like a column of support for your body. The top of your spine
is the top of your head, so you want your head to be straight up, not leaning to one
side or the other. The same goes for shoulders, hips, and feet. So when you sit with
your spine straight, your shoulders, hips, and feet are all aligned.

4. Conclusion
When it comes to meditation, there are two main types: sitting meditation (or
mindfulness meditation) and moving meditation (like yoga or exercise). Both are
effective ways to improve your life, but sitting meditation is easier for beginners and
sitting meditation is better suited to speci c situations. No matter which type of
meditation you choose, the bene ts are most likely to happen if you continue to
meditate regularly.
Why is meditation so powerful
Meditation is a simple yet highly effective way to improve your mental, physical and
emotional wellbeing. It doesn’t take long to begin reaping the rewards of regular
meditation; the technique has been shown to have a range of positive effects on both
the body and mind in as little as 20 minutes a day. In fact, numerous studies have
demonstrated that meditation can bring about measurable changes in our brain
within just two weeks of practice. The bene ts of meditation are many, but here are
seven reasons why you should make it part of your daily routine:
It reduces stress and anxiety
Stress is one of the leading causes of poor mental and physical health. Thankfully,
there are many different ways to reduce our level of stress, but not many are as
effective as meditation. It has been proven that regular meditation can help to
regulate our nervous system and bring our bodies back into a state of homeostasis.
Regular meditation has been linked to lower stress hormone levels, lower blood
pressure and a decrease in overall anxiety. Finding ways to reduce your stress is key to
achieving optimal mental health and regulating your mood. Meditation is a great tool
for reducing stress and managing your anxiety, so make it part of your daily routine.
It cultivates self­awareness and self­knowing
Meditation is a powerful tool for cultivating self-awareness. It teaches you how to
notice when your attention has wandered from the present moment and re-directs it
back again. This cultivates a state of being where you are able to observe your
thoughts and feelings without becoming entangled in them; a state of being where
you can witness your own mental process without being drawn into it. In this state of
self-knowing, you are able to observe your own thoughts and feelings without being
controlled by them. This can be incredibly useful in helping you to avoid unhelpful
patterns in behaviour and negative thinking.

5. It builds mental focus and concentration
Another way meditation can improve your mental health is by building your focus and
concentration. Through cultivating our ability to stay focused on the present moment,
meditation helps us to avoid becoming distracted by our thoughts, feelings and
external stimuli. We become less reactive to our environment which can be incredibly
useful in helping us to remain calm and collected in even the most challenging of
situations. When you build your ability to concentrate, you also increase your capacity
for mental and creative work. This can be extremely bene cial for creative individuals
and entrepreneurs. Meditation can help you develop a greater ability to focus on your
work without being interrupted by thoughts or feelings that might divert your
attention. With a greater ability to concentrate, you’ll get more done, and your
creative work will bene t from your heightened mental clarity.
It promotes well­being physically
Meditation is an excellent way to bring about positive change in our bodies. It has
been shown to decrease blood pressure, slow our heart rate, decrease stress hormone
levels and even change our genetic expression. This is because meditation encourages
us to change our relationship with stress and emotions. Instead of allowing our
thoughts and feelings to lead us, we learn how to be in control of our mental and
emotional state through regular practice. We can use meditation to change our
relationship with stress. When we feel that familiar sensation of anxiety or other
negative emotion, we have the ability to change our response by taking a few deep
breaths and bringing our attention back to the present moment.
It helps us be more empathetic and compassionate
towards others.
A side effect of meditation is that it can make us more empathetic towards others.
This is because being able to witness our own thoughts, feelings and bodily sensations
without identifying with them is a skill that can be applied to other people. Meditation
helps us to be less reactive and more compassionate towards both ourselves and
others. For many people, meditation can feel quite challenging in the beginning, but
with practice, it can help to make us more compassionate towards both our own
struggles and those of others. It can help us to put ourselves in someone else’s shoes
and see the world from their perspective without judgement or bias.

6. It can help with depression and other mental
health issues
Meditation is one of the most effective ways to reduce symptoms of depression. It has
been shown to increase levels of serotonin and noradrenaline, both of which are
critical in helping people manage their depression. Similarly, it can be incredibly useful
in managing anxiety disorders and PTSD. When we are feeling depressed or anxious,
we often have a hard time nding the motivation to take care of ourselves. Meditation
is a gentle and non-invasive way to take care of your mental health. It also provides
long-lasting bene ts; studies have shown that meditation can help to reduce
symptoms of depression and anxiety by up to 80%, even months after you’ve stopped
practising.
Conclusion
There are plenty of reasons why meditation should be part of your daily practice. It
can help to reduce your stress and anxiety, cultivate self-awareness and self-knowing,
cultivate a greater ability to focus on your work, promote well-being physically, help
you be more empathetic and compassionate towards others, and help with depression
and other mental health issues. Given the many positive effects of meditation, it’s no
wonder that more and more people are embracing this ancient practice. Whether you
decide to meditate for 10 minutes or an hour, you can reap the bene ts. The
important thing is to nd a way to make it a part of your daily routine.
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