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Discover Meditation

What is Meditation?

Meditation is a combination of practices to achieve high focusing and clearing of the mind through physical and mental tactics. Meditation originated as an Eastern practice, however has modernly become a mainstream performance due to its promotion in healthy mental stimulation (Behan, 2020). 

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Some benefits include

  • Stress relief

  • Self-awareness

  • Anxiety control

  • Sleep improvement

  • Focus enhancement

Which one is right for me?

Here are some types of meditation to try:

Focused-Attention Mediation

Focused-attention meditation is a technique that projects stimulation through senses by activating the Anterior Cingulate Cortex, the section of the brain responsible for cognitive process, including learning, decision-making, error detection, and problem-solving (Yoshida, 2020). This method of meditation is ideal for individuals that want to improve their focusing habits.

Breathing Meditation (Pranayama)

Pranayama meditation focuses on breath control. This technique involves the repeated performance of a breath structure to allow for the mastery of breathing regulation. Breath control is proven to calm the body by lowering blood pressure, promoting aspects such as stress-reduction, anxiety management, and sleep advancement (Jayawardena, 2020).

Mantra Meditation

Mantra meditation involves the procedure of repetitive verbal affirmations to encourage the mind to believe what is being said (Álvarez-Pérez, 2022). Due to the specificity of an affirmation, it allows the user to pinpoint a specific issue one may possess on the account of the persistent focus of a particular negative idea.

References:

 

Álvarez-Pérez, Y., Rivero-Santana, A., Perestelo-Pérez, L., Duarte-Díaz, A., Ramos-García, V., Toledo-Chávarri, A., Torres-Castaño, A., León-Salas, B., Infante-Ventura, D., González-Hernández, N., Rodríguez-Rodríguez, L., & Serrano-Aguilar, P. (2022). Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis. International journal of environmental research and public health, 19(6), 3380. https://doi.org/10.3390/ijerph19063380

 

Behan C. (2020). The benefits of meditation and mindfulness practices during times of crisis such as COVID-19. Irish journal of psychological medicine, 37(4), 256–258. https://doi.org/10.1017/ipm.2020.38

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Chen, H., Liu, C., Zhou, F., Cao, X. Y., Wu, K., Chen, Y. L., Liu, C. Y., Huang, D. H., & Chiou, W. K. (2022). Focused-Attention Meditation Improves Flow, Communication Skills, and Safety Attitudes of Surgeons. International journal of environmental research and public health, 19(9), 5292. https://doi.org/10.3390/ijerph19095292

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Ginexi, E., Quinlan, E. B., & Shurtleff, D. (2022, June). Meditation and mindfulness: What you need to know. National Center for Complementary and Integrative Health. Retrieved April 7, 2023, from https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know

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Jayawardena, R., Ranasinghe, P., Ranawaka, H., Gamage, N., Dissanayake, D., & Misra, A. (2020). Exploring the Therapeutic Benefits of Pranayama (Yogic Breathing): A Systematic Review. International journal of yoga, 13(2), 99–110. https://doi.org/10.4103/ijoy.IJOY_37_19

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Yoshida, K., Takeda, K., Kasai, T., Makinae, S., Murakami, Y., Hasegawa, A., & Sakai, S. (2020). Focused attention meditation training modifies neural activity and attention: longitudinal EEG data in non-meditators. Social cognitive and affective neuroscience, 15(2), 215–224. https://doi.org/10.1093/scan/nsaa020

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