Recent studies have found that stress and loneliness are extremely important risk factors for health problems and mortality.
Although a lot has been said about meditation, this article will focus on certain meditation techniques that will help you reduce the feelings of isolation and stress at the same time.
Meditation – what is it and why you need it?
Over the years, it has been demonstrated through scientific experiments that people who feel lonely are at greater risk of health problems such as cardiovascular disease, Alzheimer’s disease and premature death. Loneliness is a major risk factor for ill health and mortality, especially in adults.
“We often advise adults to quit smoking and commit to living a healthy lifestyle, but often forget that it’s loneliness that they suffer most from,” doctors explain.
Latest scientific discoveries have shown that some techniques of meditation reduce the feelings of isolation and at the same time increase the ability to combat various diseases.
Earlier this year in April, data published by the National Institute of Health, USA, showed that according to scientists from the Department of Psychiatry at the University of California, San Francisco, meditation can have a positive effect on mood and social relationships of individuals.
Different types of meditation have been practiced for thousands of years – some of them are based on religious beliefs, others are eastern traditions or philosophical practices. For example, practicing a meditation technique based on traditional Chinese medicine for only 11 hours, greatly contributes to improving the functioning of the brain, according to a study conducted in the United States. Zen meditation does increase the density of the brain, and hence reduces sensitivity to pain, found researchers from the University of Montreal.
Their study is outlined in the journal “Emotion,” published by the American Psychological Association. Scientists compared the density of the cortex with followers of Zen meditation and others who do not practice Zen, and found that the former are reinforcing that part of the brain responsible for pain. Yet another explanation is found in the slower breathing of Zen practitioners – 12 breaths per minute, unlike the rest – 15 breaths.
In Buddhism, meditation is a practical tool for recognizing one’s potential to achieve enlightenment and means “to abide effortlessly in what is”, using various tools that combine two aspects – calming the mind and deep insight.
Some forms of meditation have been tested for their effects on feelings of fear in humans. In their study, researchers from San Francisco found that women reported meditation course to reduce negative feelings, depression and anxiety and increase positive emotions. Stress, which is one of the most common problems for everyone nowadays, leading to insomnia and fatigue is also easily overcome with meditation.
“Heal Your Heart” Meditation Technique
– Sit in a comfortable meditation posture with your back straight.
– Become aware of your physical body. Clearly define its position in the physical world: the type of room you are in, the objects surrounding you and the overall atmosphere.
– Pay attention to the internal state you are in. Close your eyes.
– Be aware of your breathing. Give it 3-5 minutes, watching the expansion and contraction of the thoracic cage.
– Move your attention to the heart center. Feel its sheer pressure.
– Identify the central point in your heart center and imagine it as a little glowing ball. Identify yourself with it. Inhale slowly and feel its expansion.
– Hold your breath and keep a sense of reconciliation within yourself on all levels of perception.
This technique will not only give you a feeling of fullness and joy that will help you overcome the feelings of loneliness and isolation, but is also very beneficial in leading the toxins out of your body.
Power Breathing for Immediate Stress Reduction
– Sit on the floor or on a hard chair, folding legs as you see fit (lotus posture, in which the sole of your right foot is placed only on the left thigh and back is only suitable for advanced meditators) and close your eyes.
– Focus your whole attention on the sound of your own breathing. Put your hands on your belly and feel every inhalation, lifting your arms up and down, while you breathe.
– Diaphragm (or belly) breathing improves blood circulation and metabolism, because, as it helps the body supply larger amounts of oxygen than in normal shallow breathing.
– It is quite normal that in the beginning you may not be able to concentrate for long. If you feel that your mind starts wandering again, just listen to the breathing.
– Stop when you feel energized and relaxed.
The ultimate goal of meditation is to change your mental state, dropping your brainwaves to lower frequencies, associated deep relaxation and even the release of serotonin and other positive neuro-chemicals. It does take discipline and persistence to master meditation, and it may be easier to start with more simple techniques for emotional mastery or picking up a brainwave entrainment product, which effortlessly leads the brain into one of the deeper brainwave states mentioned above.
If you are not familiar with the concept, look online for more information – there are many articles and resources that will help you make an informed choice. Regardless of the method chosen, meditation is worth the time/effort investment, as it is a natural, scientifically proven method that will yield long-term results and no negative side effects!
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About the author:
Ashton Aiden has been exploring various meditation and self-help techniques for more than 8 years and is strictly dedicated to providing a realistic, practical and result-driven approach to success, goal achievement, and emotional mastery. His latest FREE E-Book on Goal Achievement and Emotional Mastery can be downloaded from his site or Facebook page.
