Saturday, September 16, 2023

How Meditation Helps With Stress

Heres What Dave Says About His Practice:

How Mindfulness Helps Stress – 4 Ways to Do It

Having never experienced any form of meditation, I approached it with uncertainty as to the results. I had a lot going on in my life as I prepared for a new career and it was hard for me to settle my brain and escape anxiety. This is where Lynns program came in!

Through this course, I discovered a path to create times of calm, creativity and relaxation unlike anything I had experienced before. I meditate daily as part of my morning routine and it has become my mind sanctuary that brings insight and stillness which propels me into the day with confidence and invigoration! DAVE B. CARPENTER

Assessment Of Potential Publication Bias

We could not conduct any quantitative tests for publication bias since few studies were available for most outcomes and many were excluded from the meta-analysis due to missing data. We reviewed the registration database to identify trials completed three or more years ago that prespecified our outcomes of interest and did not publish at all or did not publish all prespecified outcomes. We found five trials that appeared to have been completed before Jan 1, 2010 that did not publish all the outcomes they had prespecified, and found nine trials for which we could not find an associated publication. Since only six outcomes were excluded from the analyses of the relative difference-in-change scores between groups, whereas 16 outcomes were excluded from the meta-analyses, our findings from the primary analyses are less likely to be affected by publication bias than the meta-analyses.

Why Bother Building A Meditation Practice

Thats a great question. We know that in practicing meditation, with the use of a mantra, a person can easily lower the cortisol levels in their blood. And we know that decreasing cortisol enhances personal wellbeing. This means that a person has direct control over their body, if they can lower their stress levels. Following me? Meditation is a proven strategy for stress-management!!!! This is a fact. If a person can lower their stress levels, they can be healthier and they can inevitably decrease the risk of diseases that arise from stress.

In the podcast episode on the 4 Ways To Build A Meditation Practice, I guide you to developing the tools you need for creating this powerful daily practice. Head over to Satori Radio in iTunes if you like, for a bit more strategy talk with me.

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You Can Meditate Anywhere

When I started, I would set my alarm five minutes earlier than usual and wake up and listen to a guided meditation on Calm, the meditation app . But a few days into the new habit, I overslept. I had no time to meditate and rushed through my morning routine to get myself and my daughter out the door.

When I was sitting on the subway headed to the office, it started to weigh on me: How am I ever going to keep this up for a month? I dont have time to meditate, even when I try to make the time.

Then it struck me: I could meditate on the train. I stuck in my headphones and located the app on my phone to get five minutes of stillness before I started the workday.

Although Lokos suggested that its better to have a set time and location for a meditation practice, these are not hard and fast rules. In fact, there really are no rules when it comes to meditation, especially when youre starting out. Lokos reassured me of this point when he ran down the dos and donts of meditation:

You dont have to sit with your legs crossed and you dont have to close your eyes, he said. You dont even need the app.

According to Lokos, all you have to do is follow the sensations of the breath.

In the early part of training, its about the development of concentration, he said. Select one place and time where its easiest to follow the sensations of the breath.

It Elicits A Relaxation Response

31 Best Meditation Techniques For Anxiety Relief That Lasts

One of the ways meditation combats the fight or flight response is by igniting the relaxation response. This is the opposite involuntary reaction that occurs within the autonomic nervous system. This response calms down physical functions like breathing, heart rate, and blood pressure. By eliciting this response, those struggling with stress will have fewer negative physical and mental effects long-term. The relaxation response has been called the common, functional attribute of transcendental meditation3″.

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Mindfulness Meditation: A Research

Mindfulness meditation can improve both mental and physical health.

Mindfulness meditation: A research-proven way to reduce stress.

People have been meditating for thousands of years, often as part of a spiritual practice. But in more recent years, mindfulness has become a popular way to help people manage their stress and improve their overall well-being and a wealth of research shows its effective. Psychologists have found that mindfulness meditation changes our brain and biology in positive ways, improving mental and physical health.

Meditation Stress And Your Health

Melissa Conrad Stöppler, MD Sabrina Felson, MD

Meditation is a simple technique that, if practiced for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation.

Although meditation has been practiced for thousands of years, the meditative technique called the “relaxation response” was pioneered in the U.S. by Harvard doctor Herbert Benson in the 1970s. The technique has gained acceptance by physicians and therapists worldwide as a means of relieving symptoms of conditions ranging from cancer to AIDS.

When our bodies are exposed to a sudden stress or threat, we respond with a characteristic “fight or flight” response. The ”adrenaline rush” we experience is a result of the release of the hormones epinephrine and norepinephrine. They cause an increase in blood pressure and pulse rate, faster breathing, and increased blood flow to the muscles.

The relaxation response is a technique designed to elicit the opposite bodily reaction from the “fight or flight” response — a state of deep relaxation in which our breathing, pulse rate, blood pressure, and metabolism are decreased. Training our bodies on a daily basis to achieve this state of relaxation can lead to enhanced mood, lower blood pressure, improved digestion, and a reduction of everyday stress.

The relaxation response can also be elicited through other meditative and relaxation techniques such as mindfulness meditation.

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The Concentration Meditation To Reduce Stress Instantly

In Concentration Meditation you just have to sit with something like a candle, a mantra, focusing on breath, 1 minute beep sound, an image, a word or a phrase. Whatever you choose, give yourself a target of 2025 minutes and sit quietly and concentrate on the object, mantra, word or phrase youve chosen to do this meditation with.

Now bring all your focus, attention and concentration on this object and just stay there. If you loose your focus, do not panic, do not worry as its normal to loose focus. The most important thing you need to do in this meditation is when you loose your focus, as soon as you get awareness about it, just bring your focus back.

Also Read: Simple Insight Meditation for Anxiety & Stress Relief

The practice of Concentration Meditation can help you to have a greater capacity for concentration, since the lack of it can make it difficult to perform even simple tasks. It will also help you to get rid of any daily tensions or stress youve been dealing with. In this way, you can benefit from strengthening the connections between neurons and improving the immune system and memory.

These are a few meditation techniques that helps you to reduce stress and get off of your anxiety. These are the few ways & techniques and this is how regular practice of meditation helps in reducing stress.

What Is Mindfulness Meditation

Meditation For Anxiety and Stress | How Does Meditation Help With Anxiety ?

Meditation can be defined in many ways. But a simple way to think of it is training your attention to achieve a mental state of calm concentration and positive emotions.

Mindfulness is one of the most popular meditation techniques. It has two main parts: attention and acceptance.

The attention piece is about tuning into your experiences to focus on what’s happening in the present moment. It typically involves directing your awareness to your breath, your thoughts, the physical sensations in your body and the feelings you are experiencing. The acceptance piece involves observing those feelings and sensations without judgment. Instead of responding or reacting to those thoughts or feelings, you aim to note them and let them go.

Mindfulness classes and mindfulness-based therapies provide the tools to put those concepts into practice. Such programs might include breathing exercises, yoga and guided lessons to help you become aware of your body sensations, thoughts and feelings.

Much of the research on mindfulness has focused on two types of interventions:

  • Mindfulness-based stress reduction is a therapeutic intervention that involves weekly group classes and daily mindfulness exercises to practice at home, over an 8-week period. MBSR teaches people how to increase mindfulness through yoga and meditation.
  • Mindfulness-based cognitive therapy is a therapeutic intervention that combines elements of MBSR and cognitive behavioral therapy to treat people with depression.

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There Are Of Course Additional Anxiety Tools That Works

I know that two months can seem a little long if you are suffering from high levels of anxiety and truth be told, I dont always meditate myself because

well, honestly Im a bit lazy when it comes to meditating. I have done it enough in my life to see that it really works though and once I did it every day for 10 months. The effects really became noticeable for me after about 10 weeks of meditating. That said

there are faster solutions that works from the very first day you use it, should you bee in a hurry. It is a natural anxiety supplement that I use myself from time to time and, after trying almost everything that is out there, I have found it to be the anxiety supplement that is the most potent.

So many of them dont do anything and hardly work at all but 3-4 hours after taking this my anxiety is at least 80% gone. Anyway

I have made a review about this supplement, here on my website, and if you are interested in learning more about how it works and where to get it you can

Practice Doesn’t Mean Perfect

Regular practice matters more than “perfect” practice. This means that, rather than concerning yourself too much about what position to sit in, what technique to try when you sit, how long to sit, or what time of day, you should just sit and meditate. The rest will fall into place if you just begin, but if you feel the need to work these details out before you can start, you may find it more challenging to get started.

There really is no “wrong” way to meditate anyway any meditation is better than none.

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Q: How Do You Start A Meditation Program

A: It can be daunting to know how to help your teen begin a meditation program. Start with a simple two to five minutes of meditation. Here are some steps to follow:

  • Have your teen close their eyes or softly gaze at their lap or straight ahead and pay attention to their breathing.
  • The goal is to pull your teen out of their own head where the worrisome thoughts are and drop into her body. Have your teen simply pay attention to each breath as it comes and goes.
  • Ask your teen to notice how their body is feeling and breathe through it. Let your teen know that if they are anxious, its just a feeling and it will pass.
  • Encourage your teen to separate themselves from their emotions. Tell your child to pay attention to their chest and abdomen, how they contract and expand. Ask them to pay attention to how their breath feels on their nostrils, breathing in and out.
  • Ask your teen to breathe without judgment and without trying to change the rhythm of their breath.

Why The Stress Breath Works

How to Reduce Stress with Mindfulness Meditation

The reason the breath has to be audible is because the vibrations from the sound signal the vagus nervethat connection between the mind and the bodytriggering a shift in your autonomic nervous system from the sympathetic to parasympathetic . So, if you just walk around breathing audibly, youre basically doing the stress breath.

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Binaural Beats And Neurotransmitters

Studies have shown that binaural beats audio played through headphones may help to reduce anxiety. One small study of 19 participants conducted by Dr. Vincent Giampapa found that the use of binaural beats therapy in the alpha, theta, and delta patterns had positive effects on the human body. Dr. Giampapa found that these binaural beats improved the production of the hormones cortisol, DHEA, and melatonin.

His research of binaural beats therapy found:

  • Effects on DHEA: The hormone DHEA affects how a person ages and resists disease higher levels of DHEA are associated with improved health. In this study, Dr. Giampapa noted that 68 percent of participants had increased levels of DHEA while using binaural beats therapy.

  • Effects on cortisol: The hormone cortisol is commonly associated with stress, and when levels are higher than usual, it can have a negative impact on the body. High levels of cortisol can lead to a range of conditions, including Cushing syndrome, menstrual cycle and female libido changes, anxiety, and depression. Dr. Giampapa noted a reduction of cortisol of up to 70-80 percent in several study participants.

  • Effects on melatonin: The hormone melatonin plays a role in restful sleep. This study noted an average increase of melatonin of 97.77 percent.

  • improved psychomotor performance and mood

Q What Do We Know About The Effectiveness Of Meditation

Meditation is an ancient practice, but there has been much modern research into mindfulness meditation programs and their effectiveness for directly treating mental health issues and improving physical health, sometimes in conjunction with regular therapy. Regular practice of meditation in meditation programs, such as MBSR and MBCT, have a proven track record for making marked improvements in peoples lives.

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How Yoga Can Help Reduce Stress

Yoga has long been known to be a great antidote to stress. Yoga combines many popular stress-reducing techniques, including exercise and learning to control the breath, clear the mind, and relax the body. As yoga becomes increasingly popular, more and more people are discovering the benefits this ancient practice brings to their stressful lives. Establishing a consistent yoga routine is the best way to experience the difference yoga can make. Start with a stress management yoga routine that is intended for beginners who think they don’t have time for yoga.

Q Should I Choose Mbsr Or Mbct

How meditation can help with anxiety

As we discussed before, choosing between Mindfulness-Based Stress Reduction and Mindfulness-Based Cognitive Therapy depends on what you hope to tackle with your mindfulness intervention therapy. It is important to point out that MBCT takes a deliberate approach to deal with low moods and negative thinking early on in the program, so participants gain confidence in their ability to recognize these symptoms and respond to them effectively. So if you are dealing with episodes of depression as well as the negative impacts of stress, MBCT might be the better choice for you.

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Coping Strategies For How To Relieve Stress

Rather than being caught up in our stress, meditation teaches us to become the observers of certain mental patterns and, therefore, become less physically affected by them.

  • Change the story.
  • Experiencing stress usually creates a story in the mind, and if we get caught up in such stories â saying things to ourselves or others like, âIâm stressed!â â then we essentially keep ourselves in the stress, ensuring that weâll feel that way for the rest of the day.

  • Apply a new lens.
  • When we meditate, weâre taking the time to be curious about what weâre thinking and feeling, as though we are looking at stress through a new lens. In this deliberate reframing of our experience, we can dramatically alter how we view and relate to stress.

  • Zoom out.
  • How we perceive stress can either exacerbate or minimize our physical responses, and so meditation affords us the opportunity to step back and zoom out, noticing how the mind feeds stress-inducing thoughts and storylines.

    How To Manage Stress

    Waging a battle against stress doesnt make much sense, does it? Its the surest way to increase the stress. Mindfulness lets us interrupt the stress cycle and let in some space and air. Here are 11 easy ways to take time for what matters and put stress in its place.

    1. Take a walk

    Modern life seems designed to make us stay in one placesitting, standing, or lying downfor long periods of time. Many people dont even remember a time when you had to get up off your butt to walk across the room and change the channel on the TV or go over to the bookshelf to consult the dictionary. Moving has gone out of style, and the balance of mental to physical energy expended can get way out of whack. Find an excuse to use muscles that are feeling lonely and neglected. Raise your heart rate a little. Your body, and mind, will thank you.

    2. Eat lunch somewhere pleasant

    Taking lunch at your desk ensures your mind will stay in the same frame of reference while youre eating, particularly if youre checking email or doing work at the same time. Go somewhere else to have lunch, hang out with co-workers, let go and enjoy. Then come back to work a little refreshed.

    3. Relax your muscles with a body scan

    4. Minimize multitasking

    5. Get your face out of your phone

    6. Look at something green

    7. Play

    8. Go for a swim

    9. Read something out loud

    10. Listen, really listen, to a piece of music

    11. Take a vacation

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