- [Narrator] You may have heard about
mindfulness meditation for health
and wondered how you can try it out for yourself.
Today, we're going to talk about the many benefits
of meditation on our health and wellbeing,
as well as a few of the most common types of meditation.
First, what is meditation?
Meditation refers to a variety of practices
that help you be more mindful and focused,
let go of stress and anxiety,
and feel calmer and more peaceful.
It often involves breathing, quieting the mind,
or a sustained focus on something,
such as an image, phrase or sound.
Or, you might focus on counting beads, breaths or steps.
Most types of meditation have four elements in common.
First, a quiet location
with as few distractions as possible.
Second, a specific comfortable position,
such as sitting, kneeling, lying down, or walking.
Third, focused attention.
Focusing your attention is what helps free your mind
from the many distractions that cause stress and worry.
And fourth, an open attitude.
This means letting thoughts,
physical sensations and external distractions
come and go naturally without judging them
or wanting to control them.
So, why do people meditate?
Research shows that practicing meditation
may help you sleep better, feel more balanced and connected,
boosts working memory and ability to focus, manage stress,
worry less, and experience fewer symptoms
of depression and anxiety.
There is some evidence
that it also can help reduce high blood pressure,
reduce inflammation, support the immune system,
reduce symptoms of irritable bowel syndrome and colitis,
and even even lower your risk of heart disease.
One of the ways meditation may help your heart
is by relieving stress.
Stress is your body's natural alarm system.
It releases a hormone called adrenaline
that makes your breathing speed up
and your heart rate and blood pressure rise.
It kicks us into action, which can be a good thing
when we're faced with a real danger or need to perform,
but that fight or flight response
can take a toll on your body
when it goes on too long or is a regular occurrence.
Meditation provides a method
for handling stress in a healthier way.
Mindfulness meditation can benefit
mental and emotional health too.
It can help you become more aware of your own feelings
and less likely to be overwhelmed by them.
Research suggests that meditation
physically changes the brain in positive ways,
which could help you increase
your ability to process information,
slow the effects of aging on your brain,
control your response to stress and pain,
and improve sleep issues.
There's also evidence that mindfulness meditation
can help improve cognitive flexibility
and skills such as attention, focus,
emotional regulation, and working memory.
More research is needed, but meditation appears to help
many people and function better.
And the best part is it doesn't cost a thing.
There are many different types of meditation,
including mindfulness, breath-focused,
loving-kindness, also called meta or compassion,
insight, also called Vipassana,
progressive muscle relaxation or body-scan,
transcendental, also called mantra,
Zen, and many others.
Insight, or Vipassana meditation,
is an awareness-focused mindfulness practice.
Loving-kindness meditation involves
cultivating a feeling of compassion towards yourself.
In transcendental meditation,
repeated thought of a word or phrase
is used to focus the mind.
This is called a mantra and is usually assigned individually
by an experienced teacher.
There are also moving forms of meditation,
including qi gong, Tai Chi, yoga, walking, and even dancing.
Some say that just about anything can be done meditatively,
that is with mindfulness and calm, inward focus.
If you're not sure how to get started,
research different types that interest you,
look for local meditation groups or classes,
or get instruction online or with an app.
Try some of the different types
to find what works best for you.
Meditation can be a regular part of your healthy lifestyle
to help you manage stress, sleep well, and feel better.
But remember, it should not replace proven lifestyle changes
like eating healthier, managing your weight,
regular physical activity, and avoiding tobacco.
It's also not a substitute for medicine or treatment
your doctor may have prescribed.
Discover how mindfulness and meditation
can be part of a healthy lifestyle.