Stress reduction could be the key to meditation’s beneficial effect on health. It’s hard to think of an illness in which stress and mood don’t play a role. The benefits surrounding meditation are astounding. These are just some of the scientifically proven benefits …
RELIEVES IRRITABLE BOWEL SYNDROME
LOWERS BLOOD PRESSURE
If you think that meditation might help you unwind a bit, there are dozens of techniques and disciplines available, from saying a mantra to staring at a candle flame to counting breaths. Keep trying until something feels right.
How can you use relaxation's healing powers? Try one or more of these techniques for 15 minutes once or twice a day.
Body Scan: Starting with your head and working down to your arms and feet, notice how you feel in your body. Taking in your head and neck, simply notice if you feel tense, relaxed, calm or anxious. See how much you can spread any sensations of softness and relaxation to areas of your body that feel tense. Once your reach your feet, work back up your body.
Breath Focus: Sit comfortably. Tune into your breath, follow the sensation of inhaling from your nose to abdomen and out again. Let tension go with each exhalation. When you notice your mind wandering, return to your breath.
Mantra Repetition: The relaxation response can be evoked by sitting quietly with eyes closed for 15 minutes twice a day, and mentally repeating a simple word or sound such as ''Om''.
Guided Imagery: Imagine a wonderfully relaxing light or a soothing waterfall washing away tension from your body and mind. Make your image vivid, imagining texture, colour and any fragrance as the image washes over you.
If you are just starting meditation, develop the habit of meeting with yourself or group regularly. It is not the length of time that is important but the consistency and the quality. Meditation is like exercise. Or for some, it is like attending class or even for some like developing the discipline of prayer. Those who meditate can choose among a wide range of practices, both religious and secular. What they have in common are a narrowing of focus that shuts out the external world and usually a stilling of the body.
When negative experiences and situations are coming at you, and when it seems overwhelming, then stop, take a deep breath and simply take time to focus on something lovely and good.
"And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. 9 Keep putting into practice all you learned and received from me—everything you heard from me and saw me doing. Then the God of peace will be with you." (Philippians 4:8-9 NLT)