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The Benefits of Meditation and Why You Should Try It

Hapday — Sun, 18 Sep 2022 16:07:00 +0000

If you're like most people, you're probably always looking for ways to be happier. And while there are a lot of different things you can do to achieve this goal, one of the simplest and most effective is meditation.

But what exactly is meditation, and why should you try it? Keep reading to find out!

Mark Manson on Meditation

Meditation is a practice that dates back thousands of years. In recent years, it has been gaining popularity as a way to reduce stress, anxiety, and depression. A growing body of research supports the efficacy of meditation in promoting mental health.

Meditation is a popular topic these days, with many people touting its benefits for mental and physical health.

One well-known advocate of meditation is author Mark Manson. In his book The Subtle Art of Not Giving a F*ck, Manson argues that meditation can help us to become more content with our lives by teaching us to focus on the present moment and let go of the things that we cannot control.

While some may find Manson's language off-putting, there is no doubt that he is sincere in his belief that meditation can be a powerful tool for positive change. Whether or not you agree with Manson's views, there is no denying that he is an engaging and thought-provoking writer on the subject of meditation.

How to meditate

As we have established earlier, meditation is an age-old practice that has been used to promote physical and mental well-being.

Though there are many different types of meditation, the basic principle is always the same: to focus the mind on a single point of interest and encourage a state of relaxed awareness.

The following steps can help you get started with meditation:

Find a comfortable place to sit or recline.
You may want to use a cushion or blanket to support your back. Close your eyes and take a few deep breaths, letting your body relax.
Focus your attention on your breath. Make note of the sensation of the air moving in and out of your lungs. If your mind begins to wander, simply redirect your attention back to your breath.
Continue focusing on your breath for as long as you like. When you're ready, slowly open your eyes and return to your surroundings.

Meditation: Why you should do it

Meditation enables people to focus their attention and become aware of their thoughts and feelings without judgment. This can lead to a sense of calm and spaciousness.

In addition, meditation helps to develop self-awareness and insight, which can help manage stress and anxiety.

It also helps to increase focus and concentration, and can even improve sleep quality.

Given the many benefits of meditation, it is an effective tool that can be used to promote mental health and well-being.

Meditation is a simple, yet effective way to reduce stress and promote relaxation. It can be done anywhere, at any time, making it a convenient way to de-stress. All you need is a quiet place to sit or lie down, and you can begin to meditate.

Many different techniques can be used, but the basic principle is to focus your attention on your breath and let your thoughts come and go without judgment.

As you practice meditation, you will find that it becomes easier to let go of worry and stress, and simply be in the present moment.

In addition, meditation has been shown to have numerous health benefits, including reducing blood pressure and improving sleep quality. So if you're looking for a way to relax and de-stress, give meditation a try.

Accessible anywhere

There’s no need to go on a long retreat to a mountaintop monastery to enjoy the benefits of meditation.

You can meditate anywhere - even in the middle of a crowded city.

All you need is a comfortable place to sit or lie down, and some time to focus on your breath.

If it helps, you can set a timer for yourself and close and close your eyes.

Once you’ve found a quiet spot, simply let your mind be free and focus on your breath moving in and out of your body.

Don’t worry if thoughts pop into your head; just let them come and go without judgment.

After a few minutes, you should start to feel more relaxed and centered.

So next time you’re feeling stressed out, remember that meditation is always within reach - you don’t need to go anywhere special to find peace of mind.

Controls Anxiety

Meditation is an effective treatment for anxiety.

Studies have found that meditation can help to control anxiety by reducing the body's stress response. When you meditate, your body enters a state of relaxation, which lowers your heart rate and blood pressure. This allows your body to release the tension that is associated with anxiety. In addition, meditation helps to clear your mind and focus on the present moment. This can help to prevent the intrusive thoughts that often trigger anxiety.

By regularly practicing meditation, you can train your mind to stay calm in the face of anxiety-inducing situations.

Enhances self-awareness

Meditation is a centuries-old practice that has been shown to offer a variety of benefits for mental and physical health.

One of the most well-known benefits of meditation is its ability to enhance self-awareness. When we meditate, we focus our attention on the present moment, without judgment or attachment. This allows us to become more aware of our thoughts, feelings, and emotions as they arise. Over time, this can help us to develop a greater understanding of ourselves and how we respond to the world around us. As we become more self-aware, we can also learn to control our thoughts and emotions more positively.

In addition, meditation can help to increase our focus and concentration, and reduce stress and anxiety levels.

All of these factors can contribute to enhanced self-awareness and a greater sense of well-being.

Can decrease blood pressure

Meditation is an effective way to lower blood pressure.

One study found that people who participated in an eight-week meditation program had a significant decrease in both their systolic and diastolic blood pressure.

The effects of meditation on blood pressure are believed to be because it helps to reduce stress and anxiety. When we are stressed, our bodies release hormones that constrict our blood vessels and raise our heart rate. Over time, this can lead to high blood pressure. By reducing stress levels, meditation helps to prevent this from happening.

In addition, meditation has also been shown to help improve sleep quality, which can also have a positive effect on blood pressure levels.

Promotes emotional health

Meditation has been shown to promote emotional health in several ways.

One of the most important is by increasing resilience. When we meditate, we train our minds to become more aware of our thoughts and emotions and to let go of them more easily. This allows us to respond to stressful situations with increased clarity and calmness.

In addition, meditation can help to reduce anxiety and depression by altering the way that we react to negative thoughts and emotions. Studies have shown that regular meditators have higher levels of activity in the part of the brain responsible for regulating emotions. This suggests that meditation may help to retrain the brain to respond to negative experiences more positively.

As a result, meditation can promote emotional well-being by helping us to become more resilient and less reactive to negative thoughts and emotions.

Lengthens attention span

Mindfulness meditation is a form of mindfulness that is widely practiced in the western world. This particular type of meditation can lengthen attention span, according to research done by psychiatrists.

Many people who regularly meditate find that their attention span greatly increases over time. This increase in attention span is likely because mindfulness meditation teaches individuals how to focus on one thing at a time. By training the mind to focus on a single object, such as the breath, individuals learn how to better control their thoughts and direct their attention. As a result, they are better able to focus on tasks and ignore distractions. Over time, this practice can lead to a significant increase in attention span.

May reduce age-related memory loss

Age-related memory loss is a common problem, but it doesn’t have to be an inevitable part of aging.

Meditation is an effective way to reduce age-related memory loss and keep your mind sharp as you age.

One study found that meditation can help improve cognitive function in older adults. The study found that those who practice meditation showed significant improvements in memory, executive function, and processing speed. In addition, meditation has also been shown to increase grey matter.

Reduce stress

It is no secret that meditation is an effective way to reduce stress. For centuries, people have used meditation to focus their minds and calm their bodies.

Numerous studies have confirmed the stress-reducing benefits of meditation, and it helps reduce the risk of heart disease. While the exact mechanism by which meditation reduces stress is not fully understood, it is thought to work by helping the practitioner to focus on the present moment and become more aware of their thoughts and feelings. In addition, meditation has been shown to help improve sleep quality, which can also play a role in reducing stress levels.

Overall, meditation is a safe and effective way to reduce stress and promote overall wellness.

It May help fight addictions

Addiction is a serious problem that can ruin lives and tear families apart. Though it may seem like there’s no way out, meditation can provide a path to recovery. Meditation helps to quiet the mind and bring about a state of inner peace. This can be enormously helpful for those who are struggling with addictive thoughts.

In addition, meditation helps to increase self-awareness and connect individuals with their innermost desires.

With a greater understanding of oneself, it becomes easier to resist the temptation of drugs or alcohol.

Furthermore, meditation enables individuals to develop coping mechanisms for dealing with stressful situations.

As a result, meditation can be an extremely powerful tool in the fight against addiction.

Improves sleep quality

I have always been a light sleeper. As a youngster, I would often lie in bed for hours, restless and unable to fall asleep. My mind would race with thoughts, and I would often worry about the things that had happened during the day or things that might happen in the future. Over the years, I tried a variety of different sleep aids, from milk to camomile tea to white noise machines. But nothing seemed to work.

Then, about a year ago, I started meditating before bed. At first, I was skeptical. After all, how could something as simple as sitting quietly for a few minutes possibly help me sleep better? But I decided to give it a try. And to my surprise, it worked.

After a few weeks of meditating before bed, I found that I was falling asleep more quickly and sleeping more soundly through the night. And now, after months of regular practice, I can say without a doubt that mediation has vastly improved my sleep quality.

If you’re struggling with insomnia or simply want to sleep better, I would encourage you to give mediation a try.

Helps control pain

Meditation is an effective way to control pain.

In a recent study, subjects who meditated for 30 minutes a day for five days reported significantly less pain than those who did not meditate.

The effects of meditation on pain are thought to be due to the fact it helps to raise the levels of endorphins, which are neutral painkillers. Moreover, meditation has been shown to increase levels of serotonin, another substance that helps reduce pain. In addition, mediation helps to promote relaxation and lower stress levels, both of which can help to ease the pain.

Therefore, if you are suffering from chronic pain, you may want to consider trying meditation as a way to help reduce your symptoms.

Conclusion

So, what are you waiting for? Give mediation a try!

You may be surprised at how beneficial it can be. And if you find that you love it, keep on meditating!

The more you do it, the better you’ll feel, and the more benefits you’ll feel and the more benefits you’ll reap.

Leave us a comment below and let us know how your first meditation session went. Are there any other ways that you’ve found to help deal with stress?

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6. Do yoga first

There is a reason why yoga and meditation are mentioned together. Coordinating your inhalation and exhalation with your physical movements has measurable effects on your mental focus.

According to a study conducted in 2018, yoga focused on movement and breathing can reduce stress parameters. In this study, it was seen that especially breath-focused practices were effective in maintaining attention.

Moving can also take away the pressure you feel about “being in the moment” during meditation.

Many people find it difficult to sit with an empty mind. Getting active with activities like tai chi, yoga or walking helps you reap the benefits of meditation without the mental struggle.

7. Practice breathing

One of the most important ways to quiet the mind is to practice controlled breathing. In fact, many meditation practices are mainly based on breathing because of the idea that mental and emotional benefits will follow.

Simply slowing our breathing has proven effects, such as calming our nervous system and reducing our feelings of anxiety. Paying attention to your breathing also ensures that you have a constant focus during meditation and helps you get rid of interfering thoughts.

8. Keep a diary before meditation

If you can’t keep your worrisome thoughts away while meditating, keeping a diary before meditation can come in handy.

For this, just take a notebook and write down all the thoughts that flow in your mind. You don’t need to change or censor your words while doing this. Just write until you feel comfortable.

9. Remember that it is normal for your thoughts to wander around your mind

If your mind is busy and you struggle with it, you can give yourself some indulgence. Being stubborn with yourself is not good for meditation.In fact, it’s perfectly normal for your thoughts to wander.

We are living in a world where our brains and senses are constantly stimulated. Therefore, it is normal for us to have problems in this regard. You shouldn’t be too hard on yourself. You are not the only one experiencing this problem, the whole society is experiencing it.

Also your version of successful meditating may be completely different from a mountain top meditating guru, which is also normal.

We need to normalize what meditation should look like. Meditation is not just sitting in a certain position with your palms facing up and your mind blank. Meditation is to achieve a brief sense of peace and serenity wherever you are during your practice.

As a result, meditation can be a method of relaxation, centering and self-discovery that you can reach even if your mind is traveling at a kilometer per minute.

With a few simple adjustments, you can find the meditation method that works best for you.

The post The Benefits of Meditation and Why You Should Try It appeared first on HAPDAY.

Why You Shouldn’t Underestimate The Impressive Power Of Sleep

Hapday — Sat, 17 Sep 2022 18:00:00 +0000

Sleep. Some love it, and some avoid it. As trivial as it may seem, sleep shouldn't be neglected. It’s common knowledge that sleep is important, but do you really know why? Well, sleep allows the body to recover, both physically and mentally. Not to mention, it plays an important role in our health. Often neglected, sleep is much more important than you think.

How Does Sleep Work?

Sleep works in cycles. Each night, we sleep for 3 to 6 cycles of 90 to 120 minutes. Our knowledge of sleep comes from the use of a technology called polysomnography. This is a test that uses electrodes to analyze brain activity, muscle activity, and eye movements during sleep.

Through further analysis, this is what we know about sleep cycles. There is:

Slow Wave Sleep is characterized by a transition phase, a light sleep phase, and then a deeper sleep phase. Altogether, this constitutes the first cycle of your beauty sleep.

Rapid Eye Movement Sleep (REM) takes place shortly before waking up. It is during REM sleep that we dream.

When we are young, the Slow Wave Sleep period is much deeper and as we get older, it decreases. In general, older people have a lighter Slow Wave Sleep which in turn, creates difficulty in sleeping.

Sleep Disorders

Sleep disorders are more common than we think. They can cause difficulties in falling asleep which results in a lower quality of sleep. Types of sleep disorders include insomnia, sleep apnea, restless legs syndrome, or hypersomnia. Let’s take a dive into each of these disorders in detail to better understand them.

Insomnia

Insomnia is when you have difficulty falling asleep or maintaining a quality good night’s rest. It is also the phenomenon of waking up earlier than expected in the morning. Affecting approximately 33-50% of adults in the US, it’s the most common sleep disorder. Insomnia can affect all age groups, but the groups that are most prone to having it are women, the elderly, divorced or separated people, and those who have lost someone close to them. Certain personality traits can contribute to insomnia: High anxiety, perfectionism, a tendency to worry, or neuroticism are some of the few traits that are linked to it. Furthermore, it can be triggered by other disorders such as depression, mood disorders, and post-traumatic stress disorder. On the other hand, it can also be a factor that increases the risk of depression and anxiety. In addition, it can increase your chances of developing a drug addiction, cardiovascular disease, hypertension, type 2 diabetes, asthma, immune system dysfunctions, and even increase your chances of having a car accident. According to the HUNT study, the risk of myocardial infarction is greater in individuals with chronic insomnia (between 27 and 45% greater).

Sleep Apnea

Sleep apnea occurs when small periods of asphyxiation (being deprived of oxygen) lasting about 10 seconds occur repeatedly throughout the night. Studies suggest that it affects at least 5% of the general population and 10% of people over 65. During sleep apnea, the effort required to breathe is greater and when this effort is increased, the person experiencing sleep apnea wakes up. Following sleep apnea is the hyperpnea phase which is breathing abnormally deeply or rapidly which also causes a person to wake up throughout the night.

Restless Legs Syndrome

Restless legs syndrome is when you feel the need to move your legs, arms, or in some cases, other parts of the body. It’s the angst feeling that your body can’t sit still. Affecting about 8% of the population, but mainly affecting the people in older age groups, it can often be accompanied by a tingling sensation and sometimes some pain. To relieve yourself of the symptoms of restless legs syndrome, try stretching or standing up and going for a walk.

Hypersomnia

Hypersomnia is characterized by abnormal sleepiness and a strong urge to sleep. Whether it’s day or night, this sleep disorder can catch you at any point throughout the day. In addition, you’ll most likely also experience difficulty when trying to wake up paired with a feeling of confusion.

What Happens When You Don't Get Enough Sleep?

Sleep is more than essential for your wellbeing, it is vital for your wellbeing. It plays an important role in memory, concentration, cognitive performance and many other areas. Being intimately linked with your memory and learning, we definitely suggest that you get a good night’s sleep.

Studies have shown the effectiveness of a night's sleep in strengthening memory and learning. During the night, our neurons reorganize the information we gathered through the day. It effectively categorizes them and connects things that go together. So, when a study session is followed by a sleep phase, our brain has a much easier time remembering this information, regardless of the time of day. On the other hand, having a poor night’s sleep makes memorizing more difficult due to the function of the hippocampus being impaired. The hippocampus is also the part of the brain that lets you know when you’re full from eating. Having it be slowed down from the lack of sleep will lead to overeating!

Lack of sleep also has an impact on emotional reactions. A sleep-deprived individual tends to have a negative outlook throughout his day-to-day activities. A study conducted on university students analyzed their responses to emotional stimuli. The study involved showing a series of images classified into three categories: Pleasant, neutral, and unpleasant. The students were then divided into two groups: One group was tested before and after a good night's sleep, and the other group was tested before and after a night of sleep deprivation. The results of the study revealed that the group of sleep-deprived students perceived neutral images more negatively than the group that had a full night's sleep.

According to a study conducted by Inserm and the University College London, there was found to be a link between lack of sleep and dementia. The study revealed that a night of fewer than 6 hours of sleep increases the risk of dementia by 20-30%. On the other hand, it was revealed to be a reduced risk of dementia in people that slept for at least 7 hours per night.

If that wasn’t enough, fatigue caused by lack of sleep is directly linked to road accidents. According to an article by Michael H. Bonnet and Donna L. Arand, fatigue is a factor in 57% of accidents resulting in truck driver death and in 10% of fatal car accidents.

Poor sleep quality and lack of sleep can also lead to an unhealthy diet and an increase in your food intake. Studies show that insufficient sleep has an impact on appetite hormones noting that short durations of sleep increase the risk of being overweight or obese by double.

Have we convinced you to try and get more sleep? Before you tune in to the next episode of your favorite series knowing that you’ll tell yourself “just one more”, ask yourself if it's really worth it.

Tips On Getting More Quality Sleep

First and foremost, we recommend getting an average of 8 hours of sleep per night. Children aged 6 to 13 generally need about 9-11 hours of sleep per night. Teenagers aged 13 to 17 should be sleeping for 8-10 hours. Adults should be getting 7-9 hours of sleep. As you can see, the older we get, the less sleep is required to remain rested, however, sleep time can depend on the individual. For some, more sleep is required to remain rested. So, to find out how much sleep you need, turn off your alarm clock and allow your body the freedom to choose the right time to wake up. You can carry out this test over several days, or ideally, several weeks. The best time to find out your body’s ideal sleep time is during the holidays when you can keep that alarm turned off!

In addition, we recommend giving yourself a set time to go to bed and establishing a bedtime routine. Try not to use your phone or any other electronic device for at least 30 minutes before going to bed. If you can, squeezing in some physical activity before bed, but not too close to bed, will help you fall asleep more easily. Keep your dinner time meal light to help your body with digestion, and you'll be sleeping like a baby in no time. Sleep cycles should be respected, so try your best to not wake up during your deep sleep cycles! We also recommend that you do not use screens (phone, tablet, etc.) at least 30 minutes before bedtime. Try not to do other activities on your bed because your brain will associate that activity with laying on your bed which will cause you to stay up longer. If you can, splurge a little to make your bed as comfortable as possible. Get darker curtains if the light keeps you up or even an eye mask. So, get into some comfortable clothes, jump in bed, and have yourself some quality beauty sleep!

Fall asleep with guided sleep stories from Hapday your Welbeing Assistant