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 15 Brain Foods That Will Super Boost Your Brain Power 2 10 Comics About Periods That Only Women Would Understand 3 10 Powerful Ways to Stop Worrying and Start Living Today 4 7 Best Tea for Bloating and Stomach Gas Relief 5 What Is the Emotional Freedom Technique And Its Benefits?

Read Next

Advertising
Advertising
Advertising

Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

Advertising

2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

Advertising

To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

Advertising

So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

Advertising

Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

More About Living a Fulfilling Life

Featured photo credit: Tyler Nix via unsplash.com

Read Next