What Meditation Gives The Effects Of Practice Testimonials. What is meditation and what will it give to the common person. How to learn correctly and start meditating at home for beginners, a woman: tips

Meditation, as an ancient practice of mental exercises, every year more and more firmly enters the life of a modern person: it is recommended by psychologists, advertised by famous personalities and mentioned in books on personal growth.

This technique has earned its popularity for its enormous effect on physical and mental health. In addition, the technique of meditation is very simple and anyone can learn it.

What meditation gives to a person is to stop the internal dialogue, to harmonize the state. In addition to expecting a general, positive effect on the body and psyche from the practice, before starting the practice, it is worth determining what you personally want to get from the classes.

For beginners, this can be general relaxation, peace and replenishment of energy balance, and for advanced practitioners, it can be the achievement of various mental states.

Benefits of Meditation

Meditation has the following effects on the human body:

Reduces anxiety and improves sleep. Any meditation technique is aimed at relaxing and reducing nervous tension. During exercise, blood pressure decreases, the production of stress hormones is significantly reduced, heart rate and breathing return to normal - all this has a positive effect on sleep, contributes to a feeling of calmness.
Develops self-control. Meditation techniques strengthen a person's willpower, develop the ability to control their emotions and thoughts. Impulsive desires will no longer be able to prevail - all actions will become balanced and deliberate. Self-control will help to give up bad habits, inspire new feats.
Unleashes creativity. Sources of creative forces are tranquility and harmony, therefore, meditation that clears the mind opens the way for creative energy in all spheres of human life. Non-standard approaches to solving life problems will simplify and make life easier. Creative classes will reveal inner potential and inspire new achievements.
Increases the level of intelligence. Meditation sessions for eight weeks change the structure of the brain - the area of the gray matter, which is responsible for learning and memory, increases in size, and neural connections are strengthened. Thus, the plasticity of the brain increases, which contributes to the improvement of memory, attention, concentration, the development of abstract and logical thinking.
Contributes to the fight against depression. Having developed self-control, a person learns to control and manage his thoughts, think positively - this ability can help in the fight against depression. Complex inner crises require deeper techniques, but meditation can become a helper and guide in this difficult struggle.
Develops mercy and compassion. According to several foreign studies, the practice of meditation increases the ability to empathize through empathy. These emotions accumulate in the subconscious and produce such results as self-acceptance, compassion for others, and positive relationships with others.
Relieves pain. As a result of an experiment in which a group of people trained in meditation was inflicted pain and brain activity was recorded with an MRI machine. It turned out that the intensity of pain and pain syndrome decreased by more than 40%. This effect is superior to the drug morphine in terms of its power of action, which reduces pain by only 20%.
Accelerates learning and memorization process. A short period of practice is sufficient to improve working memory functioning and visual-spatial processing. Research studies have shown an improvement in attention retention by 15-50%.
Boosts immunity. Meditation affects the genes that control the immune system. By enhancing mitochondrial energy production, immunity is strengthened and resistance to stress is enhanced.
Improves performance in multitasking mode. Multitasking is energy-consuming and stressful, and an experiment in which office workers were trained to meditate and then stress tested had a higher success rate than their non-meditating colleagues.

Why do you need meditation?

Scientists from all over the world have conducted more than three thousand studies on the effects of meditation on the human body. Even after four days of practice, impressive results appear. There are three main benefits of meditation:

Health impact. Meditation practitioners have less heart disease, normalize sleep, strengthen the immune system, increase serotonin production, decrease the number of asthmatic attacks, and increase life span.
Influence on thinking. Productivity increases, thought processes and brain function improve, mental clarity appears, learning ability increases, and creative thinking develops.
Impact on the psycho-emotional state. By practicing meditation, you can get rid of anxiety, phobias, anxiety, and increase vitality. In addition, the emotional state is stabilized in people, stress resistance is acquired.

Basic Meditation Techniques

There are many methods of meditation, but they all have a common goal - to change a person's attitude to the world, calm the mind and become an observer. The main condition for practice is calmness and the right attitude. It is best to meditate in a quiet place, away from people and distractions.

Technique No. 1:

Get into a comfortable sitting position, preferably on the floor, and place a pillow or rolled up blanket under your buttocks. Close your eyes and observe the flow of thoughts in your head for 5-10 minutes. This exercise should be practiced daily for a week.
After a week, the technique should be slightly changed - now attention is switched to that part of the consciousness that was observing the thoughts. It is this area that is responsible for the perception of the moment “here and now”. Having felt the second part of consciousness in this way, one can learn to control it. With its help, try to slow down and completely stop the flow of thoughts in your head.

Technique # 2 - Point Meditation:

Draw a black dot on a white piece of paper and place it at eye level.
Having concentrated your attention on a point, look at it for 5-15 minutes daily, without being distracted by other thoughts. Instead of a point, you can use a candle and concentrate on its flame.

Technique No. 3 - "Inner Smile":

Take a comfortable sitting position and, closing your eyes, fill them with warm light, imagine that they are sincerely smiling.
Mentally descending from the head through all the internal organs, smile at them and fill them with positive energy.

This technique improves the general mood, the general physical condition of the body and fills with vitality.

You can choose the most comfortable, suitable technique and practice daily. The main thing is a responsible approach and regularity of practices. Perseverance will quickly bear fruit and the positive effects of the practice can be obtained after the fourth lesson.

In order for meditation to have the proper effect, it is important to heed the following recommendations:

Meditate alone, in a calm and quiet place.
Ventilate the room before meditation, but keep the room warm.
The most favorable time for meditation is from four to six in the morning or from six to eight in the evening.
You should do it no earlier than 3 hours after eating.
It is not recommended to practice after smoking or drinking alcohol.
Reinforce positive emotions after meditation by being alone or getting some rest.
If, before starting the practice, you feel a strong emotional upsurge (anger, strong sadness or joy), then first release these emotions (cry, dance, beat the pillow) and only then start the exercises.

How does meditation work?

As you already know, meditation affects the entire human body at the cellular and mental level. Both hemispheres of the human brain are responsible for certain functions. The right hemisphere is responsible for creative processes, and the left hemisphere is responsible for logical ones. Over the course of life, most people give priority to the left hemisphere, and the connection with the creative side is lost. Meditation helps to balance the work of both hemispheres, due to which personal growth occurs, new abilities appear and the mental state is regulated.

Positive Effects of Practice

Meditation is essential for improving the quality of life, building a happy and harmonious future. In the process of meditation, the practitioner turns off all unnecessary processes that occur in the head, thus opening a new way to the level of consciousness and subconsciousness. This is a huge step towards personal self-improvement, which makes a person harmonious, resistant to stress and shocks. The practitioner develops a motivation for life, an interest in everything new and self-confidence.

With regular practice, you can see how life improves in all its areas: in personal life, at work, in relationships with people around you and self-realization. As a result of internal transformation, the meditation technique will even affect the appearance of a person - non-verbal gestures will become more open, and warmth and good energy emanating from the practitioner will not be ignored by others.

During meditation, a wide range of emotions are experienced, but the residuals are always the same - peace, inner joy and peace. It turns out a huge experience, during which there is responsibility, awareness, development. Practitioners of meditation are united by the same qualities: acceptance of themselves and those around them, openness, interest in everything new and the study of their own inner world, increased concentration, high willpower and self-control.

Meditation restores the integrity of the whole body. Opens up reserves of new internal abilities - changes a person at all levels. If you are looking for a way to restore vitality, then meditation will be an excellent helper in this. In addition, meditation can help you cope with nervous overloads at work and in life.

As with everything in this life, practice should be taken seriously and consciously. For a good result, you need to meditate regularly and with understanding. The practice will give mental and physical health, stamina and pep. You will be able to move to a new stage in life, meet like-minded people, and replenish your knowledge and life experience.

Some of the effects of meditation practice are noticeable after just a few minutes of practice. This is what meditation gives a person immediately after practice:

Well-being improves
The mind calms down
Thoughts become clear
The mood rises

But many of the benefits of meditation are not so obvious, and appear in the long term after regular daily practice. As with diet or exercise, the results are not visible after the first run or one day without sweets. But we know that after some time of persistent practice, we will definitely get the desired effect.

We no longer doubt the benefits of a low-carb diet and jogging to improve fitness. Their action has been researched by scientists and confirmed by many people. The scientific approach to meditation is not yet so popular in Russia. And so far not very many people know that the action of meditation has also been studied by science.

Therefore, in this article I have collected various scientific discoveries about the benefits of meditation and the effects of practice.

I have collected information (mainly from the English-speaking Internet) on hundreds of scientific studies, some of which are analyzes of hundreds of other studies.

Well, below I will list the most interesting of what I was able to find. You will be surprised to learn about some of the effects of meditation practice.

Mindfulness Meditation Reduces Depression

Professor Philippe Raes conducted a study of 400 students in five secondary schools in Belgium. As a result, he concluded that indicators of anxiety and depression decrease after 6 months in meditation students.

Some scholars argue that most of the research on meditation has been poorly designed. To address this issue, researchers at Johns Hopkins University carefully reviewed published clinical trials. They found that while the results show a reduction in depression and stress, better work is needed to assess the effects of meditation on other illnesses.

Madhav Goyal, associate professor of medicine at Johns Hopkins University, criticized 47 clinical trials conducted prior to 2012. He designed a study to fairly compare meditation with other treatments for depression. Participants were randomly assigned to different treatment groups. Some were prescribed meditation, others cognitive-behavioral therapy and medication.

Madhav Goyal said his research has proven that meditation relieves depression and anxiety to the same extent as drug therapy.

Meditation increases the concentration of gray matter in the brain

A group of Harvard neurologists conducted an experiment in which 16 people took an 8-week course of meditation.

The results of the study were presented by Sarah Lazar, Ph.D.

MRI has shown that gray matter concentrations increase in areas of the brain involved in learning and memory, emotion control, self-esteem, and planning for the future.

Other studies have also confirmed increases in hippocampal and frontal gray matter volumes in experienced meditators.

Meditation dramatically increases psychomotor activity and reduces the need for sleep

In a study by the University of Kentucky, participants were divided into four groups with different conditions: control group, sleep reduction, meditation, meditation + sleep deprivation.

The experiment involved people not familiar with meditation, novice meditators and experienced practitioners.

The results show that meditation produces at least short-term performance improvements, even in novice meditators. Experienced practitioners experienced a significant reduction in total sleep time compared to people of the same gender and age who did not meditate.

Whether meditation can replace a few hours of daily sleep is not yet clear. Research is ongoing.

Long-term meditation increases the brain's ability to generate gamma waves

Neuroscientist Richard Davidson of the University of Wisconsin conducted research with Tibetan Buddhist monks. He found that most of the monks exhibited extremely high gamma wave activity in the brain. This has never been previously reported in the neuroscience literature, said Richard Davidson.

Meditation improves focus and ability to work under stress

A study by Catherine McLean of the University of California found that subjects were more effective at performing repetitive and boring tasks during and after meditation training.

In fact, there is evidence that meditators have a thicker prefrontal cortex, and that meditation can compensate for the loss of cognition with old age.

Twenty participants in meditation were recruited for the experiment. The participants were not monks, but rather typical Western meditation practitioners who integrated the practice into their daily life without interrupting their careers, family, friends.

Two of the participants were full-time meditation teachers. Three participants were meditation instructors who taught part-time. The rest meditated for an average of 40 minutes once a day.

Also in the experiment were taken 15 participants who do not practice meditation.

All test subjects were mentally and physically healthy. The experiment took into account gender, age and nationality. Two participants were left-handed. Their exclusion from the results of the experiment did not lead to significant changes.

The present study used a well-founded computational approach to measure the thickness of the cerebral cortex.

The results showed that regular meditation practice is associated with increased thickness in a subset of cortical areas associated with somatosensory, auditory, visual, and interoceptive processing. In addition, regular meditation practice can slow down the depletion of the frontal cortex with aging.

Meditation Eliminates Pain Better Than Morphine

In an experiment conducted by Baktista Wake Forest Medical Center, 15 healthy volunteers who were new to meditation attended four 20-minute sessions to learn mindfulness meditation on breathing. Both before and after the meditation training, participants' brain activity was analyzed using ASL MRI while they were in pain from burns.

Fadel Zeidan, Ph.D., the study's lead author, explains that this is the first experiment to show a decrease in both pain and pain-related brain activity as a result of just an hour of meditation practice. “We found a significant effect - about 40% reduction in pain intensity. Meditation resulted in greater pain relief than even morphine or other pain relievers, which typically reduce pain by about 25 percent. ”

Meditation can help control ADHD (Attention Deficit Hyperactivity Disorder).)

In a study of 50 adults diagnosed with ADHD, the mindfulness meditation group showed decreased hyperactivity, decreased impulsivity, and increased ability to “act with awareness,” which contributed to an overall improvement in inattention symptoms.

The question "What does meditation give?" arising before beginners in meditation, as well as sometimes before people who have already devoted years to this experience, is similar to the questions:

Why are we doing meditation?
What is the purpose of this lesson?

The effort required and commitment to regular practice is so great that it is appropriate to ask: what is its value? and where does it lead?

This is the purpose of meditation, which gives a person the answers. We choose her burden in order to reveal ourselves, balance internal conflicts and explore hidden levels.

The benefits of meditation

Since our attention is often fragmented, our perception is difficult, because the windows for all sensations are curtained. Meditation gives us a sense of awareness, we begin to open our mind and body. It often happens that the free flow of energy is blocked in it, but when we direct the searchlight of awareness inside ourselves, we find there - in a very vivid and intimately concrete sensation - accumulated tensions, knots, delays in processes.

There are several different types of impressions that we can experience, distinguishing these feelings of discomfort and treating them correctly is an essential part of meditation practice, since it is one of the very first things that we discover in ourselves (or that we open towards).

One type of pain that we can experience is a danger signal. If we stick our hand into the fire and it hurts, then we have an example of a clear signal: "Take your hand away!"

They talk about a man who was meditating in a rural hut, sitting, watching his breathing: "inhale-exhale ..." Suddenly he caught the smell of smoke, but, continuing the meditation, he only turned his attention to a new factor, noting to himself: "the smell of smoke." And only when he had to note another impression to himself: "hot", he realized that some action was required.

It is useful, and sometimes life-saving, to know when a particular factor is a signal and when it is not. So, there is a type in our body that plays the role of a signal and requires us to act. It is clear that such effects from practice deserve recognition, recognition and respect.

Development of meditation

There is another kind of pain called dharmic pain. These are such feelings that have accumulated in the body, such tensions, knots and delays that we carry in ourselves all the time, but most often we are not aware due to the diffuseness of consciousness. However, as soon as we sit down, focus our attention and indulge in inner silence, awareness of these feelings arises and grows in us.

This is actually a sign of progress in meditation, which makes a person aware of what is always present, but is usually below the threshold of our sensitivity. What is required of us during meditation in this case? Just open up to this pain and surrender to the test of what is there.

Observing feelings, we are faced with the question of how to separate the signal of danger from those feelings that arise naturally in our practice.

In most cases, a very simple guide can be offered:

Determine Which Yoga Is Right For You?

Choose your goal

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What is your physical condition?

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What pace do you like doing?

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Do you have diseases of the musculoskeletal system?

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Where do you like to study more?

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Do you like meditating?

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Do you have any yoga experience?

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Do you have any health problems?

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Classic yoga directions will suit you

Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Iyengar yoga

Try also:

Kundalini yoga
Will help you:
Suitable for you:

Yoga nidra
Will help you:

Bikram yoga

Aeroyoga

Determine Which Yoga Is Right For You?

Techniques for advanced practitioners are right for you

Kundalini yoga- the direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, an average intensity of physical activity and a lot of meditation practices. Prepare for hard work and regular practice: most kriyas and meditations need to be done for 40 days on a daily basis. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen the muscles of the body, relax, invigorate, relieve stress, lose weight.

Suitable for you: video lessons of kundalini yoga with Alexei Merkulov, kundalini yoga classes with Alexei Vladovsky.

Yoga nidra- deep relaxation practice, yogic sleep. It is a lengthy corpse meditation led by an instructor. It has no medical contraindications and is suitable even for beginners.
Will help you: relax, relieve stress, get acquainted with yoga.

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. Due to the constant maintenance of a high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Try also:

Aeroyoga- Air yoga, or, as it is also called, "yoga on hammocks", is one of the most modern yoga trends, which allows you to perform asanas in the air. Aero yoga is held in a specially equipped room, in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. Such yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Hatha yoga- one of the most common types of practice, many of the author's directions of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Classes are usually held at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: video lessons of hatha yoga, pair yoga classes.

Ashtanga yoga- Ashtanga, which means “eight-step path to the final goal”, is one of the most difficult styles of yoga. This direction combines different practices and represents an endless stream in which one exercise smoothly turns into another. Each asana should be held for several breathing cycles. Ashtanga Yoga will require strength and endurance from its adepts.

Iyengar yoga- This direction of yoga is named after its founder, who created a whole health complex, designed for students of any age and level of training. It was Iyengar Yoga that for the first time allowed the use of assistive devices (rollers, belts) in the classroom, which facilitated the performance of many asanas for beginners. The goal of this yoga style is health promotion. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

Determine Which Yoga Is Right For You?

Progressive directions suit you

Yoga nidra- deep relaxation practice, yogic sleep. It is a lengthy corpse meditation led by an instructor. It has no medical contraindications and is suitable even for beginners.

Will help you: relax, relieve stress, get acquainted with yoga.

Try also:

Will help you: strengthen the muscles of the body, relax, invigorate, relieve stress, lose weight.

Suitable for you: video lessons of kundalini yoga with Alexei Merkulov, kundalini yoga classes with Alexei Vladovsky.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: video lessons of hatha yoga, pair yoga classes.

PLAY AGAIN!

if in order for the unpleasant feelings to pass enough, get up and move a little, then the discomfort you experienced is not a signal of danger. It can be the effect of the practice of sitting in an unfamiliar posture, or it can be a consequence of accumulated tension. If he disappears when you change the pose, then there is no problem, and you can calmly come to terms with him. However, if the discomfort persists or increases even after you have walked a little, then this may already be a signal of excessive tension, imposing an inappropriate posture on yourself, and it is advisable to change it to another. Remember to relax.

Obstacles to development

In the context of mastering the ability to unfold, the greatest value is impressions, unpleasant effects that go away if you get up and walk a little, but which can be very aggravated during practice. It can be severe pain in the back, knees, and other parts of the body. How does consciousness behave in relation to the beginning to manifest pain? In the early stages of meditation, it is understood that consciousness tends to resist, because we do not like to experience discomfort. This resistance has the form of pushing away or closing oneself from the experienced sensations, that is, consciousness does something opposite to opening itself to meet them.

There are different forms of resistance. One of them is self-pity. We feel unpleasantness, we sit with her for a while, and then, very soon, we begin to feel sorry for ourselves. It's easy to lose yourself in this spiraling spiral of mournful thoughts about yourself.

Another form of resistance is fear. The experience of our life, this feeling is associated with fear. We are afraid to enter into her possession and listen to her language, and this fear prevents us from opening up and feeling what is beyond this threshold. It is helpful here to start by recognizing the presence of this type of resistance, to notice your fear, to see it, and then gradually soften and open yourself to fear itself.

Sometimes the fear of unpleasant sensations can take the form of preventive action - action before it becomes very annoying. We take measures to ensure that she does not touch us. This can be called a "just in case" syndrome. Here's a little story on this topic.

Syndrome "just in case" occurs frequently. “I’d better move now, just in case, otherwise it suddenly becomes unbearable”, or “I’ll go to bed early today, and then suddenly tomorrow I’ll feel tired”. This kind of fear acts as a barrier to the perception of what is, it is the fear of what we think might come if we persist. It is unwillingness and unwillingness to experience discomfort and to face pain.

So, there is self-pity, there is a fear of discomfort.

Another type of resistance, more subtle and at the same time more paralyzing our efforts, is apathy or indifference to what is happening. The mind is actually inactive, the registration of what is happening becomes mechanical, superficial and often loses touch with it. Automatically noticing "inhale" and "exhale", we can confuse them and call the first the second. An apathetic mind makes it impossible to fully immerse yourself in the experience of the present moment.

In this part of our meditation practice, in revealing what is closed, we will surely encounter various forms of internal resistance, it is important to understand that at certain moments it is almost inevitable in any person's meditation. Therefore, one should not judge oneself harshly for this, one must simply be aware of such states - self-pity, fear, apathy, etc. revealing oneself to experience and a state of awareness.

The ability we acquire to work with the painful sensations accompanying our practice is essential. They are natural pathways to deeper levels of understanding, and the very fact that we are beginning to become aware of these painful sensations is already evidence of an increased power of attention. Approaching these gates of understanding, we no longer want to deviate from the path to the side. We enter deeper levels by becoming gentle and meek, willingly moving towards the realization of the drama of experience that is taking place in us. So, we begin to carry out the first aspect of the practice: the opening of what is closed in us. It is this openness we acquire to experience that serves as the basis for the second aspect of practice: balancing opposing reactions.

Balancing reactions

The inner silence of awareness and vigilance of thought are the essence of the quality of that attention that notices everything, choosing nothing, preferring nothing to anything. This is a bright light of unbiased attention, which, like the sun, equally gives its rays to all the details of the landscape.

But can we make the sphere of our conscious attention so capacious that it can accommodate the entire spectrum of our experience? Let's imagine that we are on a long journey through an unfamiliar country and moving through the most different types of terrain: through mountains and jungles, through deserts and bodies of water. If the type of thinking of a true researcher is inherent in us, then, being, say, in the mountains, we will not be distracted by the thought: “Oh, if I were now in the desert ...” And being in the desert, we will not dream of tropical forests either. The spirit of true exploration fuels our interest in every new place we move through.

The experience of meditation gives the feeling of the same journey, we travel deep into ourselves and go through all sides of our experience. There will be ups and downs, heights and lowlands, there will be both pleasant and painful moments. And there will be nothing that would go beyond the scope of our practice, for the purpose of the latter is to explore the whole complex of the phenomenon that we are. The task requires a tremendous reserve of determination. Are we ready to embrace with sensitive attention the entire range of what is happening in us?

Good day, dear readers of my blog! On the path of self-development, meditation is an important tool - this is a state when the body is as relaxed as possible, there are no thoughts and emotions. It is achieved through special mental exercises. And today we will consider what meditation gives to a person, since it has been used since antiquity, to this day.

Briefly about meditation

To understand what it is, I will briefly talk about the process itself. In a comfortable position, you need to try to clear your mind of all thoughts in order to concentrate on one task. By the way, the widespread opinion that only the lotus position is suitable is wrong. It is quite possible to sit on a chair or even a bed, the main thing is not to lose control and not fall asleep. And for those who do not like to sit in one place, there are techniques that allow you to meditate while walking in nature. But in any case, each of them consists of several stages and has several types.

Stages

Preparation
Active action
Fixing the result
Completion

Main types

Unidirectional ... That is, you need to concentrate your attention on something, say something or listen. There are a large number of techniques, I will introduce you to them in the next article (concentration on breathing, on creation, auditory, active, passive group, revealing, deep, etc.). Usually one-pointed focus is used to prepare for the next kind.
In the void ... Sometimes it is difficult to achieve it, due to the fact that there should not be a single thought in your head, not a single emotion should distract you, only relaxation and concentration on emptiness.

Well, let's get down to the most important thing - why do we need it? Scientists have conducted more than three thousand studies on the effects of meditation on the human body. The results may surprise you, but even skeptical experts have recognized the tremendous changes in the health and psychological state of the meditator. Even if a person practiced for only four days, there was a tangible benefit immediately.

Impact on health

Lowers blood pressure and lactic acid (lactate) levels, thereby reducing post-workout pain and fatigue.
Helps to strengthen the immune system, thereby increasing the level of protection against adverse environmental conditions.
The relaxation technique practitioner is less likely to develop heart disease.
Reduces pain and helps with headaches.
Less frequent asthmatic attacks
Most readers will probably be delighted, because meditation keeps the body young and also increases life expectancy.
By practicing, especially breathing, there is a high likelihood that there will be no need for smoking or alcohol.
Sleep quality improves, depression and nightmares disappear.
Even for children it is useful because the techniques help reduce the child's hyperactivity by calming the nervous system and increasing concentration.
Your mind and body will always be in good shape, no matter what type of meditation you choose.
Increases the production of the hormone serotonin, thanks to which we experience joy, happiness and zest for life.

Impact on thinking

Improves brain function and thought processes, resulting in increased performance over time.
Memory is strengthened, and accordingly absent-mindedness disappears. And it is also an excellent method for the prevention of Alzheimer's disease, when over time a person loses the ability to remember events that happened 5 minutes ago, thinking decreases to the level of a two-year-old baby. By the way, if you want to increase your level of attentiveness, you can read the previously published article on the blog: "".
The information processing process is accelerated, which significantly saves time and improves the quality of work.
The meditator is able to discover and develop his intuitive abilities.
Creativity and creative thinking develops.
Clarity of mind arises, which simplifies the perception of difficult situations and obstacles on the way to achieving your goal.
The ability to learn and perceive new information increases.

Impact on emotional state

Meditation techniques help to increase self-confidence, give inner strength to realize your plans and, accordingly, increase self-esteem.
Much less often there is a feeling of anger or anger, irritability and dissatisfaction with life is reduced to a minimum.
There is an opportunity to control your emotions, which significantly helps to achieve success in business and important negotiations.
Depression and depression pass, vitality rises, arousing desires and interest in every day.
For those who are actively engaged in self-development, I want to say that thanks to meditation, not only the quality of thinking increases, but also emotional intelligence. That is, awareness of their feelings, actions, desires and intentions. Indeed, in achieving success, it is this type of intelligence that plays a decisive role, and not
The meditating person achieves inner balance, his worries, doubts and anxiety disappear. He is more decisive, stable and in harmony not only with himself, but also with the world.
Resistance to stress increases, which means that it becomes possible to maintain warm and intimate relationships with others. It also reduces the risk of many diseases that arise when trying to cope with stress, such as stomach ulcers, headaches, heart disease, back problems, throat problems, and many others.
A great way to deal with your phobias. Over time, the frequency and depth of fear experience decreases significantly, which induces a sense of calmness in previously traumatic and frightening situations.

In general, why meditation is needed is to improve the quality of your life. After all, people who practice it, over time, reduce the desire to enter into conflicts, they are more efficient and achieve a high level of self-regulation.

During difficult life situations, they can rely on their inner resources without losing their composure and control. In addition, the confidence that everything in your life depends only on you, and you can become what you want - very motivates you to achieve, arousing interest and passion for life.

Common traits of people who practice meditation

When performing the techniques, a wide range of emotions and experiences arise, which can sometimes alternate, replacing each other, but in the end leaving joy and peace. For example, a feeling of intense love may appear, which will be replaced by anger, and then there will be a feeling of peace. This is a very interesting experience of living, during which a person becomes more conscious, responsible and developed. The action is so effective and inevitable that there are even common features of people that distinguish them from others who do not practice this method of self-development:

Openness to learning something new;
Interest in your inner world, experience and sensations;
Increased ability to focus on the necessary things and processes;
A very significant ability for a person is to accept another as he is, and, accordingly, himself too. With all the flaws and negative personality traits. After all, changes for the better occur when we are aware of the present and recognize what we have and have, even if we do not like it.
A high level of self-control, a meditating person will not allow himself to be led by feelings, allowing himself outbursts of rage or scandals. If only because he has a simpler attitude to life, is not prone to neuroses, and simply practically does not feel such charged emotions as rage.

With meditation, you are essentially working with the subconscious mind. That is why I recommend that you familiarize yourself here with these free video tutorials... In them you will find meditation practices aimed at working with the subconscious.

Conclusion

It is important to remember that the process of self-development is continuous work on oneself, after completing any exercise just a couple of times, one should not expect instant colossal results. Show persistence and willpower as you pursue your goals. Hone your skills, and over time, your knowledge of yourself will go to a deep level, discovering completely new sides of your inner world.

You will learn how to meditate correctly in the article: "".

As you can see, dear readers, meditation is the main element on the path to achieving harmony with yourself and others. It is not for nothing that for so many hundreds of years it has been at the peak of popularity and has not lost its leading positions in the list of methods for self-development and improving the quality of life. Harmony and balance to you.

Does the whirlpool of life drive you into stress, does an avalanche of information throw thoughts into chaos? Are you looking for a "safe haven" and opportunity to relax? Try practicing meditation.

The benefits of meditation for the human body have been proven by scientists.

Practitioners of meditation:

become more conscious,
calm,
less disturbing;
their mind is disciplined,
thoughts cease to be confused,
health is restored,
life is ordering.

In this article, you will find the answer to the question of why you should practice meditation regularly, and you will find proven and scientifically based reasons for this.

10 reasons to practice meditation every day

1. Restores brain cells

Harvard scientists led by Sarah Lazar conducted a sensational study on mindfulness meditation in 2011. They asked the question, "Does meditation restore brain cells?"

Using magnetic resonance imaging (MRI), Harvard researchers have found that meditation affects changes in the gray matter of the brain.

The physical changes in the brain resulting from meditation have been documented. To do this, scientists have collected test and control groups of subjects.

The first group practiced meditation for an average of 27 minutes a day, and the second did not listen to the meditation tapes or practice it.

Brain MRI scans of subjects from both groups were taken before and after an eight week period.

When the course was over, the participants in the test group reported improving attention: conscious actions and non-judgmental perception have become frequent phenomena in their lives.

The indicators of the control group remained unchanged.

Research has shown that

meditation restores brain cells,
increases the amount of gray matter
allows the brain to slow down responses to stress,
improves concentration, learnability and memory.

2. Reduces the risk of heart disease

Schneider, Grim, Rainfort and other scientists examined 201 men and women with coronary heart disease.

They were divided into 2 groups for a transcendental meditation program and a health education program.

After five and a half years, the transcendental meditation group showed 48% reducing the risk of heart attacks and heart attacks.

3. Rejuvenates the brain

In another American study, Pagnoni and Tsekis have long compared the gray matter in the brains of 13 Zen meditators with a group of 13 people who had nothing to do with meditation.

Although the gray matter concentration in the brain decreases with age, the gray matter density of Zen meditators has remained unchanged.

4. Reduces anxiety, depression and pain

Goyal, Sing, and others studied 3,515 participants in mindfulness meditation programs and found evidence of reduced anxiety. reduce depression and pain.

A similar study was conducted by neuroscientist Fadel Zeidan and his team at Wake Forest University in the United States.

Medical staff have drawn up a diagram of the activity of various parts of the brain using a tomograph.

In the course of the experiment, the scientists decided to test whether it would be possible to see the conscious attitude of the subjects to pain by the activity of the brain in a certain area.

Participants in the study burned their legs with a hot bar of metal while a tomograph scanned their brains.

According to the subjects, they experienced unpleasant and painful sensations, and the tomograph recorded the activity on the corresponding part of their brain.

This experiment was repeated after participants attended 4, 20-minute sessions of mindfulness meditation.

Now the brain activity of the subjects in the corresponding area decreased so much that the tomograph did not record it!

But the activity of other parts of the brain that are responsible for behavioral control and processing of emotions has increased.

It is these areas of the brain that modulate feelings of pain: the subjects experienced less pain than the first time.

Conscious perception of pain also decreased - by 40%, and the unpleasant sensations accompanying this pain - by 57%.

Subjects who practiced meditation for a long time reported a 70% reduction in pain and associated discomfort by 93%.

Neuroscientist Zeidan noted that through mindfulness meditation managed to reduce pain more than using standard doses of morphine and other traditional pain relievers.

5. Strengthens the immune system

Most diseases are born in the mind. This is not to say that diseases are not real, but only that they can be prevented.

Stress, lack of sleep and inability to manage emotions all affect your body not only on a psychological level, but also on a physical one.

A study from Harvard University Medical School found that yoga and meditation practitioners had improved energy production in the mitochondria of cells, which improves immunity and stress resistance.

6. Replenishes sleep deprivation

Meditation is known to help streamline sleep and, after you start meditating, you can get enough sleep in less time.

In a study by the University of Kentucky, participants were tested on 4 metrics: control, naps, meditation, and sleep deprivation plus meditation.

Research has shown that meditation provides at least short-term improvements, even for novice meditators.

For long-term practitioners who spend significant time in meditation, the need for sleep is significantly reduced when compared to people in the same demographic who do not meditate.

We are not suggesting that meditation will replace sleep or make up for sleep deprivation. However, you will definitely improve the quality of your sleep.

7. Improves breathing

For some, this may seem obvious, but many people do not understand the importance of improving the quality of breathing.

According to Maslow's hierarchy of needs, you have fundamental needs that must be met in order for you to progress.

It starts with physiological needs:

water,
sex,
the need to go to the toilet,
and of course breathing.

In most types of meditation, you consciously focus on the breath, filling your lungs with air.

The more you practice it, the more it becomes a part of your unconscious, which leads to better, deeper breathing.

The deeper the breathing, the better the body is saturated with oxygen, and the more higher life expectancy.

8. Sharpens tactile sensations

Researchers at the Ruhr University in Bochum and the Ludwig-Maximillian University of Munich presented studies by experienced Zen monks who showed an improvement in the sense of touch.

To quantify the sense of touch, the researchers limited the so-called "two-point discrimination threshold."

This marker indicates how far apart the two stimuli must be in order to separate as two separate sensations.

After finger meditation, the indicators improve by 17% from the usual ones.

In comparison, the tactile sensitivity of visually impaired people is 15 to 25% higher than that of people with normal vision, because they use touch so intensely that it replaces visual information.

Therefore, the changes caused by meditation are commensurate with those achieved by intensive long-term study.

9. Helps cope with stress

Many people consider themselves capable of doing several things at the same time. But this is usually not true.

It is very difficult to do multiple things, unless the human brain has an unusual structure or is damaged!

The goal of meditation is focus. You can meditate by concentrating, or breathing, or counting, or something else.

But in any case, meditation leads to a more attentive approach to business day by day, which increases productivity and avoids depression.

This was proved by a study by the University of Washington and the University of Arizona.

Initial results from the study showed whether the practice of meditation or relaxation can improve the ability of office workers to do multiple tasks on the computer at the same time more efficiently or with less stress.

Two groups of human resources personnel were given 8 weeks of mindfulness meditation practice, or they also received a multi-task stress test before and after practice.

The third group is a control group, they did not interfere in its work for 8 weeks, but it was tested twice: before and after this period.

The results showed that the time to complete the task and errors among the three groups did not differ significantly.

However, the group of meditators showed more low stress and a better memory for the tasks they presented.

They switched from task to task less often and stayed focused on one task for longer.

10. Builds a connection with the inner world

Will Stanton, a writer and activist dedicated to changing the educational system, believes meditation should be part of the school curriculum.

In his book The Education Revolution, he offers a completely new global model of education for humanity.

If every child had the opportunity to join the ocean of consciousness that permeates everything, the desire to do with others would be dissolved in the wrong way.

Meditation allows through experience to discover the truth about who we really are.

The problem with modern society is that we are constantly running from ourselves, and therefore from the truth.

Most of us learn to be someone we really are. We learn to adapt and comply with social norms, put on a mask in front of other people. We become slaves to the ego.

We run away from ourselves, and cannot even bear the thought of taking off the mask to which we are accustomed. This is how we betray ourselves and let the ego rule our lives.

What if we didn't run away from ourselves? What if you learned to be at peace with yourself from an early age?

If meditation were taught in school, children would discover their own interests, passions, and creativity.

They would not be so worried about their "unreliability", but would be able to live in the present moment instead of trying to reach a place where they are not.

Will Stanton claims that meditation helped him If it wasn't for meditation, he would not follow his heart and try to change the educational system.

According to the writer, it is meditation that connects him with the deepest and most acute anguish of his soul, and directs towards a life goal.

Children who practice meditation regularly would not be so prone to stress, anxiety, and illness.

They would develop stronger bonds with everyone living, and their need to compete with their peers would be less.

The activist believes that it is extremely important to teach children this gift of mindfulness - meditation. And he hopes that one day the practice of meditation will become as common as brushing your teeth.

After all, in order to learn to live in peace with each other, first we must feel that this world is within us.

Whichever meditation technique you choose to practice regularly will be beneficial.

You will become calmer, more alert, attentive, healthy and happy. And these are not just words, but scientifically proven facts.

Of course, meditation is not a panacea. It all depends on you, on whether you are willing to devote yourself a few minutes a day to improve your own life.