World Meditation Day: How meditation helps to keep tension at bay

Tension has become an unwelcome companion in our busy world. From shattering our daily work to endless scrolling through social media, our minds are constantly struck by stress and anxiety. This continuous overdrive situation can lead to tension, burnout, and a variety of physical and mental health issues. But meditation, a simple yet powerful exercise, can change our lives. This ancient technique provides a much needed break from the confusion. This is a calm moment in a world that often feels overwhelming. On World Meditation Day, we explore these simple techniques that will help you reduce tension and restore peace of mind.

What is meditation?

As seen in research published in the Frontier of Psychology, it is a practice that involves training your mind to focus and redirect your mind. It’s like mental training, learning to observe your thoughts without judgment. This can be accomplished through a variety of techniques, such as focusing on your breath, repeating mantras, or simply observing your thoughts when ideas arise. Practice this regularly to develop a sense of calm, reduce stress, and improve overall well-being.

How can meditation help reduce tension?

It provides a powerful tool to reduce tension by directly targeting the root cause of stress. How does this work:

1. It calms the nervous system

It has been shown to lower levels of the primary stress hormone cortisol. “This reduction in cortisol helps calm the body’s “fighting or flying” response, which is often activated during stressful situations,” says Dr. Jyoti Kapoor, a mental health expert. It also promotes activation of the parasympathetic nervous system, which causes a “rest and digestive” response. This altered nervous system activity induces a relaxation state and reduces physiological symptoms of stress, such as increased heart rate and muscle tone, as seen in a study published in the journal Scientific Reports.

2. Improve focus and mindfulness

As seen in the research published in Journal Frontiers, it trains the mind to focus on the present moment and reduces the tendency to stick to past mistakes and concerns about the future. This intensive attention helps break the cycle of negative thoughts that often contribute to tension. By observing thoughts and emotions without judging that meditation develops self-awareness. This awareness will allow people to more effectively recognize and manage stress triggers.

3. Strengthen emotional regulations

As seen in research published in the Journal of Industrial Psychiatry, regular meditation practices can help develop emotional resilience. This allows people to respond to stressful situations with a more gentle and balanced perspective and reduce the intensity of their emotional responses. It also helps to develop positive emotions such as gratitude, compassion, and joy. These positive emotions can counter the negative effects of stress and promote overall well-being.

4. Improve your sleep cycle

It provides a relaxing treatment for the restless mind and body. As seen in a study published in the Journal of America Medical Association, this helps reduce stress, a typical cause of sleep deprivation. It also helps to improve sleep by reducing symptoms of insomnia. Meditation will help you achieve a deep state of relaxation that will calm your mind and relax your body. This peaceful mood brings you to sleep good night. It also indirectly reduces tension and stress by promoting better sleep, making you ready to wake up, refresh and head for the day.

How to meditate to reduce tension?

As explained by fitness expert Himalaya Siddhaa Akshar, it is a step-by-step guide to keeping tension down.

• Choose a peaceful environment with no distractions. This could be a quiet room in your home, in the park, or in the studio.
• Sit or lie in a comfortable position. You can sit on a cushion or chair, or lie on a yoga mat or bed.
• Maintain a straight spine to support your body and prevent tension.
• Take a slow, deep breath through your nose.
• Slowly exhale through your mouth.
• Be aware of the feeling of your breath coming into your body and leaving your body.
• When ideas arise, they simply accept them without judgment.
• Pay attention to your breath.
• Imagine peaceful scenes such as calm beaches and lush forests. Visualize yourself by feeling calm, relaxed and satisfied.
• Start with a short meditation session and gradually increase the duration as you become more comfortable. Aim for at least 10-20 minutes per day.
• Practice mindfulness throughout the day, including paying attention to the sensations while eating or walking.

Note:

• Start with 5-10 minutes of meditation every day and gradually increase the period.
• It takes time to develop regular meditation practices. Don’t be discouraged if your heart wanders.
• Get closer to it with a calm, non-judgmental attitude.
• Practicing regular meditation can help you experience significant reductions in tension, improved focus, and overall well-being.

Side effects of meditation

It is generally safe and beneficial, but there are potential side effects, especially if it is not practiced correctly or has existing mental health conditions.

• Some people experience an increase in anxiety, fear, or depression, especially when digging into deep meditation without proper guidance.
• This can lead to feelings of separation from reality and ourselves.
• Some people experience physical symptoms such as headaches, fatigue, and digestive problems, especially when sitting in an unpleasant position for a long period of time.
• In some cases, intense meditation can paradoxically lead to increased anxiety and difficulty sleeping.

It is important to consult a qualified meditation teacher or mental health professional before beginning meditation practice, especially if you have underlying mental health conditions. It will guide you through the right techniques and help you monitor your experience.