Advertising
Advertising

Why Meditation Makes You Happier, Healthier and More Successful and How To Get Started

Why Meditation Makes You Happier, Healthier and More Successful and How To Get Started

The benefits of meditation have been talked about for years around mental health, boosted immunity, vitality and creativity. Sounds too good to be true but the good news is science is now supporting that improved well-being, enhanced creativity and a rewired brain are just some of the benefits of daily meditation practice. So what exactly is modern science saying about this ancient wisdom?

The Benefits of Meditation

Meditation reduces anxiety at a brainwave level. A team of researchers at the University of Zagreb in Croatia have published a study on the impact of meditation on brain waves. The EEG brainwave patterns were measured as an indicator of peace. Results confirmed that the effects of transcendental meditation on EEG brainwave patterns and anxiety suggested that meditation is helpful in treating different types of anxiety disorders.

Creativity is enhanced in meditators. In another study published in the Creativity Research Journal it was found that after meditation when participants were given the Torrance Test of Creative Thinking they showed higher than average results for creativity and successful problem solving.

Advertising

Job burnout is happen less when you meditate. In a third study researchers looked at job burnout, a syndrome of emotional exhaustion, and found significant reduction in a group who had been meditating versus the control group. This was a clinically important decrease in perceived stress.

Pain is more easily tolerated. A study published in the Journal of Psychosomatic Research done on chronic pain suffers showed that those who meditated didn’t reduce pain levels but the amount of pain they were having caused them less discomfort than the non-meditating control group.

Interestingly despite these scientific results, meditation is still viewed by many as a hippie practice that borders on religion more than healthcare. In one study 80% of Americans asked said they would rather take a pill to relieve anxiety than sit for 20 minutes in meditation. Perhaps this is because people don’t know how to get started on a practice.

Advertising

How To Get Started

If you want to get started at home in a simple meditation practice and see these benefits in as little as 2 weeks, here are 8 simple steps to get you started.

1.Pick a time.

I learned that the best time is when you first wake up. The acronym I learned was RPM for rise, pee, meditate. Why? If you put it off until later in the day, it tends to get lower and lower on the to do list.

2. Make it a habit.

Start by scheduling it on your calendar for 21 days. That’s enough time to get a habit formed.

Advertising

3. Avoid distractions.

Find a place where you can sit without interruptions for 15-20 minutes. If you have small children pick a time where they won’t need your immediate attention and tell them they can sit with you but you won’t talk to them until you are done.

4. Comfort is key.

Sitting is recommended more than laying down because your body equates laying down with sleep and you are more likely to doze off if you lay down, Make sure you are warm enough. And there is no need to be in a yoga posture as you sit. Cross legged is fine. Eyes closed if possible.

5. Start by following the breath.

This means just bring full awareness away from anything but inhaling and exhaling. Witness what your breath is doing without trying to change it or control it.

Advertising

6. Don’t try to stop thinking.

You have approximately 80,000 thoughts each day. It’s impossible to stop them from coming. The goal in meditation is just to notice when you are thinking and refocus back on the breath. This trains the brain to focus for longer durations without asking it to stop thinking.

7. Don’t compare your meditation to others.

Don’t even compare it to your last meditation. Each one is different. Judging your meditation means that there was a goal you were trying to achieve in the meditation. “There is no try just do” in the words of yoda.

8. Benefits that start in meditation are happening outside meditation.

You will notice the benefits of what you do in meditation, not during the meditation but in the rest of your day. You might notice that you have more patience, more creativity or more vitality.

In the words of Pema Chodron: “Meditation practice isn’t about trying to throw ourselves away and become something better, it’s about befriending who we are”

More by this author

Why Meditation Makes You Happier, Healthier and More Successful and How To Get Started confident woman 22 Things That Confident Women Don’t Do This Is What Happens To Your Brain When You Walk In The Woods Touching Other People Can Make You Healthier And More Successful, Study Finds 5 Tips from Positive Psychology to Help You Avoid Holiday Stress

Trending in Health

1 How Many Hours of Sleep Do I Need? (What the Science Says) 2 How to Sleep Through the Night and Get Good Rest 3 How to Eat Healthy on a Budget (The Definitive Guide) 4 20 Best Guided Meditations for Sleep and Insomnia 5 8 Home Remedies to Get Rid of Constipation

Read Next

Advertising
Advertising
Advertising

Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

    Advertising

    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

    Advertising

    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

    Advertising

    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

    Advertising

    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

    Read Next