Benefits of Meditation and Easy Ways to Make It a Habit | The Realistic Optimist

Benefits of Meditation and Easy Ways to Make It a Habit

11:16 AM

Meditate

In my previous post, I discussed several ways on how you can achieve peace of mind every day, and one of which is meditation. That’s why I decided to create a separate article about it. In this post, I will discuss the health benefits of meditation, how it helps fight stress, and simple ways on how you can do it.

We have heard the word meditation a lot of times, but most have the misconception that it’s hard to do. As a result, we just shrug the idea off and don’t even think of trying it. Meanwhile, some think that it’s not in-line with their religious beliefs and others are afraid to try it because they believe that meditation has the potential to open them up to negative energies or bad spirits. But here’s my take on it—meditation is not hard to do because there are simple ways to go about it, and these ways can fit right into any religion or spiritual path, and most of all there's nothing about meditation that anyone should fear.
Did you know that it’s not yet truly discovered when meditation began? However, archeologist and scholars say that this practice existed 5,000 years ago. [Source]

Benefits of Meditation:

Meditation is beneficial to a person’s overall emotional wellbeing because it reduces stress and negative emotions. Apart from that, it is also a good way to gain insight on how we can face a challenging situation and help us know and understand ourselves better.

If you’re too stressed with the hustle and bustle of your everyday life, why don’t you try to meditate? According to a study conducted by University of Wisconsin, there is an increased electrical activity in the regions of the left frontal lobe (an area that’s usually active among optimistic people) among individuals who underwent meditation training for 8 weeks.

According to several studies, meditation also helps manage the symptoms of these conditions:
  • Anxiety disorders
  • Asthma
  • Cancer
  • Depression
  • Heart disease
  • High blood pressure
  • Pain
  • Sleep problems
Because of the stress-reduction effect of meditation, it helps avoid serious health conditions and illnesses.

How to Include Meditation in your Daily Routine

You don’t need to do Yoga or do things that are not appropriate your lifestyle. Here are simple ways on how you can meditate without bending over backward just to include it in your routine.
  • Breathe right. The air you inhale through your nose should go straight to your belly and slowly release the air through your nose again. Do this repeatedly until you gradually feel relaxed.


  • Use a positive affirmation or mantra, whether religious or secular.

    Every time I feel confused and experience negative emotions, I keep on saying this in my mind while breathing deeply.

    “With every breath, I become peaceful.”

  • Did you know that walking can be a good way to meditate? You can do this through focusing on every move your legs and feet make. Feel every second that you raise your feet and step right back on the ground. Focus your mind on the movement and set aside thoughts about your to-do list and problems.

  • Before you go to sleep when you wake up, or during a time you want, pause for a while and count your blessings—both big and small. This will not only make you feel better, but it will also encourage you to focus on what you have instead of what you don’t.

  • This is just a simple way of meditation an average individual can do:

    Sit on a comfortable position and still your mind by thinking about nothing. For a moment, remove all your thoughts and enjoy the peacefulness you are experiencing. This is not always easy to do, especially if you are not used to it. What you can do is to find a focal point that can help you to concentrate and relax. You can do this by simply observing your breathing pattern or listening deeply to the beat of your heart. As you inhale, allow your abdomen blow up with air like a balloon and let it deflate as you exhale. Put rhythm as you do this. Inhale for the eight seconds - hold your breath for four seconds - exhale for eight seconds – hold your breath for four seconds...Do this continuously as the meditation progresses. You can do this for at least 10 to 15 minutes.
There is no right or wrong way to meditate. What’s important is that you relax and have peace each time you do it.

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