In mindful meditation, you focus on something, most of the time you breathe, and then you try to bring your attention to that anchor. You can do it anywhere and anytime, there is no hard and fast protocol to follow and you do not need to spend 300 hours to be trained on how to do it. To practice this meditation, all you need to do is find a comfortable place to start and get your attention. You can start by bringing your attention to each part of your body from your feet to your head to recognize any sensitivity and relieve any tension you feel. While the goal is to focus on your breathing, your thoughts will wander, which is both OK and the natural function of your mind. Easily identify - without judging - the thoughts or feelings that emerge, and then choose to return your attention to your anchor and that state of meditation. The effects of meditation on our body and brain The effects of meditation on our brain and body are: 1. Meditation develops different regions of your brain The brain is an amazing organ that responds to the tasks you perform. The more you practice something, the more the region develops. Your brain is activated during meditation and grows through emotional communication. Neurons, the cells that process information in your brain, connect to form sensory mechanisms, which are responsible for your thoughts, feelings, emotions, and actions. When you do repetitive work, you strengthen the neural connections involved, which develops the associated regions of your brain. Although research on mindful meditation is in its early stages, some small, preliminary studies have found that over time meditation may cause an increase in gray matter in the hippocampus and other frontal areas of the brain as well as an increase in the anterior insula and cortical stiffness. This benefits cognitive function, attention, and self-awareness. If you look at the results six to 12 months after meditation usually 20 to 30 minutes a day, you may notice changes in brain structure and function. 2. Meditation calms your sympathetic nervous system Another great benefit of meditation is that it can dampen your sympathetic nervous system, or your fight or flight response. When you experience a threat, your sympathetic nervous system kicks off, releasing stress hormones that help you run or fight. Once the danger is over, your parasympathetic nervous system is active and allows you to relax and unwind. Through meditation, you actually close your sympathetic nervous system and open the parasympathetic branch. Initial studies have found that over time this habit can help reduce pain, depression, stress, and anxiety. There is an emphasis on how silencing your sympathetic nervous system can reduce emotional regeneration. It is difficult to accept some aspects of the present moment when they are unpleasant. The great benefit of meditating on the fact that you have a habit of not engaging in something that is stressful. By nonjudgmentally noticing what comes up for you during meditation and then letting it go, you are better able to avoid triggering your fight or flight response when something negative pops up in life. BottomlineMeditation is a practice, not a magic pill
While meditation can cause dramatic changes in your brain and vision, this does not happen overnight, and it is not the answer. Learning to let go of your expectations and just feeling and meditating is difficult - but also very important. The more you practice menstruation without judgment or expectation, the better you become. You can't go in expecting to hear enlightenment or to have a secret experience. But people find that at the end of even 10 or 15 minutes they feel more relaxed, calm, or at ease. Good if that happens and good if not. Trust in the process.
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