Meditaion in 3,2,1..

Lifestyle
Written By Teo Jacome

Over the last few years, stress, anxiety, and depression have been part of the day to day of most people. Therefore, the one viable solution is MEDITATION.

The only requirement is one minute of your time. 

Meditation is having a good relationship with your throughs, mind, and feeling and getting a healthy and new perspective on them. There are multiple benefits, but I want to emphasize some of the best such as:

Reduce Age-Related Memory Loss. 

Keep your mind young (fight dementia, and memory loss, improve focus and mental clarity)

Can Generate Kindness.

People who practice meditation over time accumulate positivity and empathy for others and themselves.

May Help Fight Addictions.

  • Especially food cravings

  • Reducing unwanted habits.

Improve Sleep.

Improve your sleep quality.

 Help Control Pain.

Diminish the perception of pain in the brain and reduce chronic pain.

 A decrease in Blood Pressure.

Meditation relaxes our nerves and coordinates heart function.

Reduce stress.

Any meditation style can help reduce stress, especially for people with pressure-triggered medical conditions.

Controls Anxiety.

Daily meditation helps to reduce anxiety-related mental issues such as compulsive behaviors, phobias, and social anxiety.

Better Emotional Health.

Two studies have shown that meditation helped to decrease depression and cytokines. They are inflammatory chemicals related to stress and mood and lead to depression.
People who meditate have a better way of thinking and optimism. 

Increase Self-Awareness.

It can help you better understand yourself and make positive changes.
 

"Meditation is not a way of making your mind quiet. It is a way of entering into the quiet already there - buried under the 50,000 thoughts the average person thinks every day."

Deepak Chopra

Basic steps

  1. Sit comfortably (On the floor or a chair)

  2. You can cross your legs, stand up, or lie down.

  3. Keep your spine straight

  4. Close eyes

  5. Hands-on your legs

  6. Back stray

  7. Breath and relax

Now you have an additional option. 

Use a Mantra

The mantra is the words and phrases. They are intentional sounds you will use in your meditation. 

For example :

1. Om (Pronunciation: A-U-M) The meaning is to unlock the chakra to tune into communication with others.

Pro Tips

  • Focus on the breath, thing" In" and "out."

  • Count your breaths.

  • Start with a guided meditation.

  • A teacher can help you to take the first step.

  • Don't worry if you lose focus.

  • Try to do it every day for at least 1 minute.

Informal Meditation

  • Informal meditation is similar to regular meditation, but you can do it at any moment of the day. You can do informal meditation with any activity.

  • The primary purpose is to be mindful of every action. Be present at the actual moment.

My advice

  • Try to meditate for 45 minutes daily, combining regular and informal meditation.

  • At any place, breath and be present.

More information about meditation:

Books

  • 10% Happier by Dan Harris

  • Meditation for fidgety Skeptics by Dan Harris and

  • Why Buddhism Is True by Robert Wright

  • Waking Up by Sam Harris

  • Buddhism Without Beliefs and Confession of a Buddhist Atheist by Stephen Batchelor

  • Real Happiness and Real Love by Sharon Salzberg

  • The Trauma of Everyday Life and Advice Not Given by Mark Epstein One Dharma and Mindfulness by Joseph Goldstein

  • The Varieties of Religious Experience by William James

  • The Making of Buddhist Modernism by David L. McMahan

  • Destructive Emotions: A Scientific Dialogue with the Dalai Lama, narrated by Daniel Goleman.

More information about meditation:

Books

  • 10% Happier by Dan Harris

  • Meditation for fidgety Skeptics by Dan Harris and

  • Why Buddhism Is True by Robert Wright 

  • Waking Up by Sam Harris 

  • Buddhism Without Beliefs and Confession of a Buddhist Atheist by Stephen Batchelor 

  • Real Happiness and Real Love by Sharon Salzberg

  • The Trauma of Everyday Life and Advice Not Given by Mark Epstein One Dharma and Mindfulness by Joseph Goldstein

  • The Varieties of Religious Experience by William James 

  • The Making of Buddhist Modernism by David L. McMahan 

  • Destructive Emotions: A Scientific Dialogue with the Dalai Lama, narrated by Daniel Goleman.

    Retreats

  • Insight Meditation Society

  • Spirit Rock

  • https://www.tenpercent.com/retreats

    References

    Meditation Programs For Psychological Stress and Well-being: a Systematic Review and Meta-analysis

Madhav Goyal-Sonal Singh-Erica Sibinga-Neda Gould-Anastasia Rowland-Seymour-Ritu Sharma-Zackary Berger-Dana Sleicher-David Maron-Hasan Shihab-Padmini Ranasinghe-Shauna Linn-Shonali Saha-Eric Bass-Jennifer Haythornthwaite - https://www.ncbi.nlm.nih.gov/pubmed/24395196

Critical Analysis Of the Efficacy Of Meditation Therapies For Acute and Subacute Phase Treatment Of Depressive Disorders: a Systematic Review

Felipe Jain-Roger Walsh-Stuart Eisendrath-Scott Christensen-B Rael Cahn - https://www.ncbi.nlm.nih.gov/pubmed/25591492

Effect Of Meditation on Neurophysiological Changes in Stress Mediated Depression

Eshvendar Kasala-Lakshmi Bodduluru-Yogeshwar Maneti-Rajesh Thipparaboina - https://www.ncbi.nlm.nih.gov/pubmed/24439650

Alterations in Brain and Immune Function Produced By... : Psychosomatic Medicine

https://journals.lww.com/psychosomaticmedicine/Abstract/2003/07000/Alterations_in_Brain_and_Immune_Function_Produced.14.aspx

Mindfulness Meditation Improves

Teo Jacome
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