Mindfulness meditation is a beautiful tradition practiced by people all around the world. With roots in Buddhist and Hindu practices, this ancient wisdom has been passed down through the years because of its powerful benefits. The ancient gurus have long taught techniques for mindful meditation that bring peace and contentment to followers. Over the past century these techniques have taken root in the western world as an antidote to our fast paced and often stressful lives.
Western science has also shown an interest in the benefits of mindfulness meditation. Myriad studies have been conducted on the topic, seeking evidence to back up the ancient claims. Over time, a body of scientific evidence has grown to indicate that mindfulness meditation can have wonderful benefits for mental health, well-being, and peace of mind.
What is Mindfulness Meditation?
Generally, this practice involves sitting in a comfortable seated position and focusing on your breath for an extended period of time. Choose a quiet, dark, or dimly lit room at a peaceful time of day, like dawn. While meditating, focus on the feeling of the air moving in and out through the nostrils. Whenever your mind begins to wander, notice your thoughts without judgment then return to that sensation of the breath on the nostrils.
Other styles of mindfulness meditation can include visualizations, body scans, or the chanting of mantras. Whichever style you decide to pursue, you may notice many mental health benefits. That being said, meditation is not a substitute for mental healthcare. For those suffering from mild to moderate anxiety or depression, a regular meditation practice coupled with therapy and/or online mental health medication may offer relief. Here are some of the other benefits of mindful meditation:
Improves Mental Awareness and Self Knowledge
One of the first benefits you may notice when you begin a meditation practice is improved self awareness. To quiet your thoughts you first have to recognize them. This recognition and acceptance of the mind chatter is a crucial step in the mental wellness journey. Only when you recognize your thoughts and feelings can you begin to address them.
When you notice your mind beginning to wander during your meditation practice, take a moment to stop and listen. Pay attention to your thoughts. What are you thinking about? What has your attention today? How do you feel about these thoughts? Once you have acknowledged the thoughts, return to the breath. Through this practice you can develop increased self awareness. This, in turn, helps you control your thoughts and emotions, improving your mental well being.
Increases Willpower and Discipline
A regular meditation practice requires discipline. The human mind often does not want to sit still. Thoughts race, and it’s common to want to be entertained. Especially in today’s highly stimulating digital world, the mind is not used to prolonged focus. Meditating one time, perhaps in a group setting, is not so difficult. But incorporating a daily meditation practice into your life requires dedication and discipline.
Once you make this commitment to yourself, you will start to feel an increase in your willpower and discipline throughout your life. Building your capacity for discipline can unlock untold mental health benefits. You may be able to achieve more, better meet your goals, and better control your emotional state. As Sri Yogendra Ji of the Yoga Institute of Mumbai teaches, “Discipline may look like external enforcement, but it leads to inner freedom.”
Reduces Stress
Many studies suggest a correlation between mindfulness practices and a reported reduction in perceived stress. Simply sitting quietly with your eyes closed can help improve relaxation. But to receive the greatest stress reduction benefits from meditation, it’s important to bring mindful attitude change into your meditation practice. Holding compassion for yourself during your meditation is essential to reducing stress.
Remember to combine intentional focus with self-compassion during meditation. When the mind wanders, consciously try to be compassionate with yourself. It is not a bad thing for the mind to wander, it’s normal. Your job is not to judge yourself. Simply acknowledge the thoughts for what they are, then let them go. With repeated practice, this technique may help reduce your perceived stress over time.
Improves Emotional Regulation
A regular mindfulness meditation practice may help regulate and balance your emotions. A core component of meditation is the recognition that your emotions and reactions to the world are a choice. You have the power to decide which stimuli you react to, and which you choose to ignore. By mindfully paying attention to your emotions over time you may develop greater emotional regulation.
It can be tempting to feel that your feelings are in control of you, but the opposite is true. You have power over your emotions and your choices. If someone insults you, you can choose to feel angry or to feel compassion. Maybe they only hurt you because they, themselves were hurt. Meditation develops this ability to be aware and in control of your emotions. In turn, you may find reduced symptoms of anxiety and depression, and an increase in contentment and gratitude.
Improves Sleep
All the benefits already discussed in this article can help to contribute to improved sleep, especially for those suffering from insomnia. Improved mental awareness and improved mental clarity may help you reduce the racing thoughts that keep you up at night. If you suffer from insomnia, a regular meditation practice could increase your relaxation, making sleep come more easily.
A growing sense of contented awareness and gratitude for your life can also help improve sleep. Insomnia is often a symptom of anxiety and depression. While treatment for mental illness like anxiety should be done under the supervision of a licensed professional, meditation can help. Embracing a feeling of gratitude during your meditation practice can help mitigate feelings of anxiety and depression over time. This, in turn, allows your brain to stop racing and relax.
The Beauty of Meditation
These are just a few of the benefits you may find if you engage in a regular meditation practice. But the results of this powerful ancient practice can go far deeper. Committing to meditation is a dedication to yourself and your inner peace. Embrace compassion, discipline, and determination in your daily meditation, and grow a more balanced and contented life.
