While the saying “life lies in movement” is true, aside from sweating and an accelerated heartbeat improving bodily functions, meditation is also a highly beneficial exercise for both physical and mental health.
In the United States, meditation has become a fashionable lifestyle. Many places, including companies, government agencies, schools, airports, and even prisons, have set up “meditation rooms.” Some schools have promoted the practice to significantly reduce campus violence, and hospitals have started offering courses to help patients alleviate pain.
Many people in the UK have experienced the benefits of meditation and have set up a space at home to meditate every day. They feel that it exercises the body and helps them focus better, achieve inner peace, boost immunity, and gain health.
The benefits of meditation
Protecting the liver
After lunch, is it better to take a nap or go for a walk? The best option is to sit quietly and rest for about half an hour before doing other activities. This is crucial for liver maintenance. After eating, blood concentrates in the digestive tract to aid digestion. The blood flow to the liver decreases by 30 percent when the body moves from lying down to standing. If you start walking around, the blood flow to the liver decreases, affecting its normal metabolic activities. Therefore, sitting quietly with closed eyes for 10-30 minutes after a meal allows more blood to flow to the liver, supplying oxygen and nutrients to liver cells.
Relieving stress
Meditation can reduce muscle tension. Studies show that practicing meditation for 20 minutes daily for a week improves focus and emotional control, significantly reducing negative emotions like anxiety, anger, and depression. Additionally, it can improve brain blood circulation, shifting the brain’s response from “fight or flight” to “accepting reality,” thereby enhancing happiness.
A 2018 study published in the Journal of Cognitive Enhancement found that meditation and mindfulness training can relieve stress and change the brain’s response to stimuli, significantly improving attention. These benefits can last up to seven years.
Volunteers in the study underwent a three-month intensive meditation training course, practicing conscious breathing techniques and cultivating compassion and positive feelings towards themselves and others. After training, participants experienced increased happiness, improved focus, memory, and stress resistance. The more they practiced meditation, the better they maintained the benefits from seven years ago, especially among older participants who showed no signs of attention decline compared to their peers.
Weight control
In the fast-paced urban life, binge eating is often a stress-induced behavior. When you feel the urge to relieve stress through food, try meditation to relax your body and mind. Once the urge to binge eat subsides, it helps slow your eating pace. Chewing slowly reduces food intake, aiding in weight control.
Lowering blood pressure
An American study on hypertension patients found that meditation training reduced systolic and diastolic blood pressure by 4.7 mmHg and 3.2 mmHg, respectively. This shows that the practice is very effective in lowering blood pressure, significantly reducing the risk of cardiovascular diseases like atherosclerosis without the side effects of medication.
Pain relief
Many women experience unbearable abdominal pain during their menstrual period, and taking painkillers may cause side effects. It is recommended to try meditation, which is very effective in relieving pain. Studies have found that this can reduce emotional reactions caused by pain.
Seven steps for office lunchtime meditation
Working in an office for more than eight hours daily makes lunchtime breaks important. Try meditating for 10 minutes daily during lunch breaks for unexpected benefits. Here are the steps:
- Find a quiet place in the office.
- Sit comfortably with your back straight.
- Close your eyes and take deep breaths.
- Focus on your breathing, feeling each inhale and exhale.
- If your mind wanders, gently bring your focus back to your breath.
- Continue this for 10 minutes.
- Gradually increase the duration as you become more comfortable with the practice.
When starting meditation, 15 to 30 minutes per session is sufficient, gradually increasing to an hour. If you find it hard to calm your mind due to distractions, try playing soothing music or guided meditation tracks. Research has shown that just three days of training, focusing on bodily sensations, can enhance brain areas responsible for attention and stress management. Other studies have found that meditation improves sleep quality and relieves chronic pain.
Meditation: The key to success for a billionaire
Billionaire Ray Dalio, founder of the hedge fund Bridgewater Associates, shared on social media: “I believe meditation is the biggest reason for my success.” He also mentioned that this secret is undoubtedly the best gift he can offer everyone. Meditation and mindfulness practices have been passed down for thousands of years in many countries and religions as ancient methods of health and cultivation.
According to CNBC, Dalio meditates once in the morning and once in the evening for 20 minutes each time. He stated that meditation helps reduce stress and anxiety, allowing him to see things clearly and make the best business decisions.
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