Meditation to Overcome Stress and Illness
Windowofworld.com – Many people think that meditation requires a quiet room or special music. Even though you can do it at any time, for example when waiting for the bus to come, on foot, or in a traffic jam.
Meditation is practicing the focus of the mind so that it has a clear view of the current state and remains calm. This practice is generally carried out by sitting quietly with slow and regular breathing controls for at least 15-20 minutes.
Meditation can be done by anyone, anywhere, anytime. This activity does not require special equipment or fees. If practiced regularly, this practice that has existed for thousands of years is believed to have many health benefits, including mental health.
How Does Meditation Work?
The body responds to stress by releasing the hormones epinephrine (adrenaline) and norepinephrine, which cause heart rate, blood flow and blood pressure to increase.
Meditation can lower your heart rate again. Apart from that, meditation can also regulate blood flow and pressure to normal. When you meditate, you also practice putting aside negative thoughts, which can cause stress. This makes the mind calmer than before.
In addition, meditation is also thought to be effective in activating gamma waves in the brain which play a role in learning, concentration, memory and awareness. Therefore, meditation is believed to be able to produce positive emotions in the form of happiness.
Various Benefits of Meditation for Health
Various benefits of meditation are believed to provide peace and mental balance, so that emotions and overall body health are stable. These benefits will not only be felt as long as you meditate, but will be felt in your daily activities.
Meditation is now widely used as a way to treat mental and physical disorders, including:
- Addictions, such as addiction to nicotine, drugs, and alcoholism.
- Depression, stress, and anxiety.
- High blood pressure.
In addition, meditation plays a role in emotional health by providing the following benefits:
- Increase self-awareness.
- Supports general focus abilities.
- Reducing negative emotions.
- Train yourself to manage stress by looking from the other side.
Research has found that meditation may be able to help someone who has certain diseases, such as asthma, cancer, heart disease, fibromyalgia, psoriasis, and sleep disorders. However, sufferers of these conditions should consult their doctor first before undergoing meditation. It is also important to remember that meditation is not a substitute treatment method for drugs, but a companion therapy from the main treatment step.
Meditation Techniques and Processes
There are many types and relaxation techniques in meditation, such as yoga, transcendental meditation, Tai chi, and Qi gong. All of them have the same goal, namely to achieve peace and tranquility.
In general, there are two of the best known meditation techniques:
1. Concentration meditation
Focus on a single sound, image, breath, or words that are spoken or sung.
2. Mindfulness meditation
It aims to make the perpetrator aware of the feelings, thoughts, sounds, or images that cross the mind.
Although there are different methods, there are several elements that are common to all types of meditation, namely:
1. Focus the mind
Freeing the mind from all things that interfere with concentration and become a source of worry and stress. The mind is then focused on other specifics, such as breathing movements, certain words, or images in the mind.
2. Breathe slowly
Breathe deeply and slowly using the diaphragm muscles to expand the lungs. More effective and slower breathing can bring more oxygen into the lungs.
3. Sit quietly
For people who are new to meditation, it can be practiced in a quiet place that is free from potential distractions, such as cell phone rings, TV sounds, or vehicle noises. After getting used to doing it in a quiet place, you can get used to meditating in other times and places, such as in the middle of a traffic jam, in a standing position, or walking.
How To Start Meditation?
To practice, you can join a meditation class or group, or try it your way. There is no need to think about the most perfect way to meditate. This can actually be a stress enhancer.
Start when you can be calm and free for about 10 minutes, by doing the following ways:
- Take a few slow, deep breaths.
- Focus on your breath and your feelings.
- While continuing to inhale slowly, focus your mind on different parts of your body in turn. Be aware of how you feel in these body parts.
- You can combine these activities by saying words or names according to their respective beliefs. You can also do this while saying a prayer and thanksgiving.
- After getting used to doing meditation by sitting, you can try meditating by walking.
- Focus on moving your feet and avoid walking too fast. The walking location can be anywhere. Can be done in city parks, spacious sidewalks, or in malls.
- Reading and reflecting on the text can even be part of meditation.
- Quiet music can also be a great way to calm yourself down in meditation.
Meditation can be done by opening or closing the eyes, depending on the comfort and ease of concentration for each. However, avoid setting an alarm to mark the completion of the meditation duration. In addition, you should not meditate until two hours after eating, because the digestive process can interfere with the process. For maximum results, make meditation a part of your daily routine.