5 proven benefits of meditation and how to get started with a daily practice

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Meditation brings numerous benefits to the mind and body by reducing stress and increasing focus. In our fast-paced world, there’s growing interest in practicing this in order to combat restlessness and attain inner harmony. 

Here, we will delve into 5 proven benefits of meditation and how to get started with a daily practice. They are research-backed that can easily incorporate meditation into your routine to achieve inner peace and balance with meditation.

1) Improved mental clarity and focus

Mindfulness has significantly contributed to cognitive neuroscience. Studies in recent years show that one of the benefits of meditation improves clarity and focus.

It trains the mind to regulate thoughts, emotions, and reactions more effectively.

It’s a win for the prefrontal cortex too! This part of the brain is key for decision-making and laser-sharp concentration.

As a result, the attention span becomes more focused on tasks with greater efficiency.

2) Reduces stress levels and anxiety

Meditation is more than just a relaxation technique; it does wonders for stress and anxiety.

When practiced regularly, it can assist in alleviating anxiety and depression symptoms as per a meta-analysis of mindfulness-based stress reduction programs featured in Clinical Psychology Review. Moreover, another study with people suffering from chronic pain has shown a significant improvement in dealing with anxiety and depression through a mindfulness program.

With consistent practice, individuals may maintain calm, balance, and peace throughout their days of stressful situations. Whether focusing on your breath or a calming thought at the present moment, meditation clears and strengthens the mind, providing essential tools to handle stress in healthier ways.

This brings me to my next point:

3) Regular meditation practice improves sleep quality and relaxation for insomnia

Struggling to fall asleep? Try mindfulness meditation. It can help you attain a calm state of mind, conducive to sleeping.

A recent study in The Journal of American Medical Association revealed that practicing mindfulness could considerably enhance your sleep quality and alleviate insomnia symptoms. 

Over time, this benefit can extend to blood flow and heart rate, mitigating hypertension, commonly known as high blood pressure.

In fact, research shows the practice of mindfulness can benefit those with chronic pain. Meditation lowers stress, reduces hypertension, and improves cardiovascular health. If you take it a notch higher, your immune system can even benefit from regular meditation practice.

That said, better sleep through mindfulness practice is just one of the many health benefits that can be reaped from consistent meditation.

4) Enhances emotional wellness and self-awareness

Just as physical health is vital for quality of life, mental health is just as important. Both are crucial parts of our overall well-being and should receive equal attention and care.

Meditation confers mental health benefits that improve emotional wellness and self-awareness. This kind of mindfulness enhances emotional understanding by bringing your thoughts and emotions to the forefront.

In fact, research shows mindfulness reduces anxiety and depression symptoms, improves mood, increases happiness, and enhances communication skills and empathy.

As you become more acquainted with your feelings, mindfulness meditation helps you gain focused insight and develop a better understanding of yourself.

Those self-defeating or damaging thoughts? Well, meditation can help get rid of them and replace negative patterns with beneficial ones.

5) Promotes kindness and compassion

Last but not least, the practice of meditation can promote kindness and compassion towards yourself and others.

Meditation isn’t just for self-awareness. It’s about nurturing compassion too. 

This allows you to open your hearts in an unbiased manner to yourself and others.

Whether it be on email or social media, whatever negative thoughts you may have could be overshadowed by more proven positive emotions.

What’s left? Nothing but empathy, kindness, and a sense of connection with your loved ones and the world.

Simple tips to start your meditating practice

Getting started with a daily meditation practice is easier than you might think.

Plus with these simple tips, you can pick up a newfound habit of regular meditation:

Find your preferred meditation type and techniques

Did you know there are various types of meditation available? Each one offers unique benefits and experiences.

One popular type is mantra meditation where you focus on a specific phrase or word, visualization where you imagine calming scenarios or thoughts, and mindful breathing. Another form is movement meditation, like tai chi and yoga. 

Integrating mindfulness with physical activity can yield profound results. Try different techniques to find what works for you. 

Start with just five minutes and gradually increase your time

Don’t put pressure on yourself by expecting too much or attempting to meditate for hours.

As you practice meditation, start by dedicating time for a 5-minute session for quick meditation practice.

This way, you can really focus on the present moment and cultivate awareness with your breath.

Once you’re used to it, gradually increase your time to 10 minutes throughout the day or up to 20 minutes if you can.

Download a meditation app for beginners

For first-timers, using a guided meditation app can be an excellent starting point.

The good thing is there are numerous apps available to help you meditate anywhere and anytime. 

Some of the top picks for beginners include Calm and Headspace. These apps offer step-by-step guidance and tips for proper meditation.

Plus, you can pick from various topics like sleep meditation, reducing stress, focus, and motivation. By using these apps, you have access to an entire library of meditation programs that fit your needs.  

Final thoughts

The health benefits of meditation in your daily life can do wonders for life’s distractions by simply sitting down and doing some deep breathing. If calmness and stillness are what you seek, meditation can be a valuable tool to help achieve that.

No matter the form of meditation, using proper techniques and being consistent can help decrease stress, enhance focus, and improve overall well-being.

Why not seize the day starting now? You have nothing to lose and endless benefits to gain.

Your mind and body will thank you for it!

Frankie Pascua-dela Pasion

Frankie was born and raised in Manila, Philippines. She is a graduate of Humanities from the University of Asia and the Pacific.

Frankie is a seasoned Customer Success and Human Resources professional. She is also a certified Life Coach and Career Strategist. She helps people young and young at heart to simplify their lives by creating emotional awareness. She also loves working with people who have a genuine interest in breaking their inner limits through their journey of self-discovery and authenticity in their personal and professional lives.

Frankie’s recent venture into writing is fueled by her passion for human connection and meaningful relationships at home, at work, and basically everywhere. She enjoys the research, discovery, and reflection that go into each article as much as she writes about them, in the hopes that her words resonate with, and give perspective to her audience.

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