Top benefits of meditation
More and more scientific studies are interested in the benefits of meditation. This inexpensive, easy-to-implement practice with no side effects appears to promote concentration, reduce cardiovascular problems and reduce pain.
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Theis gaining popularity, especially . But what can the practice of meditation bring to your health? Here are five good reasons to be interested.
1. Meditation promotes mental well-being
Different studies have shown that meditation limits, anxiety and the risk of depression. For example, in a of 400 young people aged 13 to 20, those who followed a mindfulnessprogram showed fewer signs of depression, anxiety and stress than others, up to six months later. These young people were less likely to develop depressive . In 2014, a that analyzed 36 randomized controlled trials showed that meditation could reduce the symptoms of anxiety.
Did you know ?
The mindfulness meditation, or mindfulness , is to focus on his feelings, his breathing, emotions, thoughts, without making any value judgment.
In general, meditation improves mood and psychological well-being, as ahas shown . Finally, an found that meditation reduces the effects of stress and promotes relaxation in adults who have never practiced it.
2. Meditation stimulates the brain
Meditation promotes attention, memory and limits the effects of age on the. For example, have shown that meditation increases the amount of concentration-related gray in the brain. To achieve this result, they conducted an experiment on 16 people who followed an eight-week mindfulness meditation program. The participants were compared to a group of 17 witnesses. The showed increased gray matter in areas of the brain involved in learning, memory and emotional control.
Similarly, in a, participants were better able to focus on repetitive tasks through the practice of meditation. In another of 48 adults with attention deficit, those who were using mindfulness reduced their hyperactivity, impulsiveness, and inattention problems.
3. Meditation reduces pain
Several studies have shown that the practice of meditation is beneficial for. For example, researchers at the compared 12 people who had a long practice of meditation and 12 witnesses. People who were experienced in meditation had lower brain responses to pain by 40 to 50% compared to controls. When the 12 witnesses learned transcendental meditation for five months, they too experienced a reduction in their brain response to pain.
4. Meditation would be good for our cardiovascular health
In a, 200 people at cardiovascular risk attended either sessions to promote better nutrition and exercise, or sessions on transcendental meditation. The participants were followed for five years. The researchers found that those who had taken the meditation sessions had reduced their risk of , and death by 48% . These changes were associated with lower blood pressure. An has also shown that meditation can reduce heart rate and breathing rate.
5. Meditation is favorable to immunity
Oneshowed that mindfulness meditation has effects on : pro-inflammatory genes are less expressed, which explains why the body recovers more easily after a stressful situation. In a that compared mindfulness with other interventions (music therapy, exercise, nutrition education), the techniques of the latter were most effective in relieving inflammatory symptoms.
- Meditation is a relaxing practice that can help manage stress and anxiety.
- It promotes attention and memory.
- People who practice meditation seem more resistant to pain.
- Meditation would also promote cardiovascular health and immunity.
The benefits of meditation validated by science
American researchers have provided new proof that meditation reduces the symptoms of anxiety disorders and improves attention, memory,, emotional management, cognitive and academic performance, as well as creativity.
According to researchers from Texas Tech University faculty in the United States, a program ofdeveloped in China in the 1990s, the ( Integrated Body & Mind Training ), with particular would address two specific brain areas called cingulate and adjacent middle , involved in attention and memory and decision – making, and emotion.
The technique, called in French “integrated body and mind gymnastics”, is based on exercises of relaxation, breathing, postures and mental visualizations. Thisallows you to progressively and easily access , which requires control of thoughts.
After five 20-minute instructor-led sessions, most “meditators” noticed a significant decrease in their dailylevel , , depression, anger and fatigue, and increased attention. In addition, they have seen their behavior improve emotionally, cognitively and socially.
Improve the level of attention and reduce the symptoms of depression
In conclusion, researchers advocate to practice regularly to learn to control themselves physically and emotionally. In other words, become aware of his thoughts by putting in place a proper distance between himself and his emotions.
On the other hand, people with Attention Deficit / Hyperactivity Disorder (ADHD) or learning disabilities may benefit from the method to improve their level and academic attitude.
A previous US study in Translational Psychiatry found that combining meditation and sports twice a week for two months reduced the symptoms associated withby 40%.
American researchers from Carnegie Mellon University have, meanwhile, found that 35 stressed unemployed who had meditated strongly developed in theirconnecting a network of , linked to the rest. However, this network was failing in subjects in important regions of the brain that command attention and executive control, that is, the process that guides our behavior.