Why does meditation help reduce stress?
Calms the nervous system
According to mental health expert, Dr. Jyoti Kapoor, director at Manasthalicho (India), meditation is proven to reduce cortisol levels - a hormone that causes stress in humans.
Improve concentration and mindfulness
In a study published in the journal Frontiers, meditation helps train the mind to focus on the present moment, reducing the tendency to dwell on past mistakes or worry about the future. This focused attention helps break the negative thought cycle that often causes stress.
Enhance emotional regulation
Regular meditation practice helps develop emotional resilience, as demonstrated in a study published in the Journal of Industrial Psychiatry.
Improve sleep cycle
Meditation helps relax the mind and reduce anxiety and restlessness. When the body is no longer tense, you will find it easier to fall asleep.
How meditation helps reduce stress
Choose a quiet environment such as an indoor room, park or office.
Sit or lie down in a comfortable position. You can sit on a cushion, chair, lie on a yoga mat, or lie on your bed.
Keep your spine straight.
Breathe slowly and deeply through your nose.
Exhale slowly through your mouth.
Pay attention to the feeling of the breath entering and leaving your body.
When thoughts arise, acknowledge them without judgment.
Gently return your attention to your breathing.
Imagine a peaceful scene, such as a serene beach or a lush forest. Visualize yourself feeling calm, relaxed, and content.
Start with short meditation sessions, gradually increasing the duration as you feel more comfortable. Aim to meditate for at least 10 - 20 minutes a day.
