How to get healthy with Dr Angela Tran
The Benefits of Healthy Meditation for Personal Well-Being, especially when used as a regular part of a healthy lifestyle, has multiple benefits.
When you review the list below, it will be easy to see why so many people are incorporating it into their professional and personal lives to help them achieve a greater sense of relaxtion and success.
Healthy lifestyle has multiple benefits.
How many other activities can provide so many healthy physical and mental benefits? Physical Benefits – Decreased heart rate, blood pressure, and cholesterol – Improvements of symptoms of insomnia – Reduction of symptoms of PMS.
Reduced thickness of artery walls, reducing risk of heart attack and stroke by 8 – 15% Improvement of chronic pain symptoms – Reduction of the distressing symptoms of asthma, allergies, depression, cancer, fatigue, and heart disease.
Healthy lifestyles increases levels of energy.
Decreased muscle tension – Improvements in levels of energy – Increased immunity to fight off disease – Reduction of free radicals, resulting in less tissue damage, Higher skin resiliency – Slowing of the ageing process – Decreased experiences of headaches and migraines,
Improvements in fertility as meditation helps regulate bodily hormones Mental Benefits – Decreased anxiety and nervousness – Increased healthy feelings of independence and confidence – Causes the brain to age more slowly by increasing grey matter in the brain,
Increased creativity – Increased ability to problem-solve – Increased ability to concentrate – Greater sense of healthy self-awareness – Reduction of negative thoughts – Increased serotonin, resulting in improvements in mood and behavior.
Improved ability to learn new tasks – Increased productivity – Increased emotional stability – Increased sense of intuition – Increased ability to resist impulsive urges – Increased job satisfaction – Fewer distressing symptoms of mental illness,
Decreased feelings of aggression and road rage – Improvements in healthy listening skills – Increased tolerance – Increased ability to empathize with others and demonstrate compassion – Increased sense of wisdom.
Ability to live in the present moment – Increased ability to forgive others – Increased sense of self-actualization or wholeness,
The Practice of Meditation- Preparing Body and Mind for Meditation -Meditation involves being intentional and mindful while placing your body in a comfortable healthy position. Before you begin to engage in meditation, make sure that you have an allotted amount of time in which you will not be disturbed by phone calls or demands from family members or coworkers.
Choose an area in which you feel safe and relaxed, with soft lighting and minimal noise. Make sure that your body is relieved by visiting the restroom, drinking water, and eating a snack or a meal beforehand so that bodily urges do not overwhelm you and distract you from your healthy meditative exercises.
You may even want to make sure that your body is healthy clean and that your skin is moisturized so that you can feel most comfortable when gaining awareness of your body and so that discomforts do not overwhelm you.
Adjust the temperature of the room or wear appropriate clothing so that your body will be neither too hot nor too cold. Use a comfortable cushion with a soft fabric to sit upon. If you are using music in your meditation, use something that you are familiar with which does not have any surprising clangs, screeches, or riffs.
Put your music player on constant repeat so that you will not have to break your attention to start a new song. The Healthy Meditative Posture While meditation does take several forms, from laying down to sitting to moving to balancing in various positions, many meditative exercises start with and can be completed with a simple sitting posture.
This posture can be used for meditation involving mindfulness, breathing, imagery, gazing, prayer, and music among other things. The meditative sitting posture is important because it allows the meditator to sit comfortably, allowing for good circulation and alertness while engaging in healthy relaxation.
Maintaining alertness is essential as meditation is not simply just relaxation, but it is also a mindful awareness. Start by choosing a room or space that is free of distractions and that has a comfortable healthy temperature.
Turn off your cell phone and all other distractions. Wear clothes that are comfortable and that do not itch, shift, or dig into your sides. Sit on a cushion on the floor. Or, if you choose, you can sit on a couch, an office chair, or a bed as long as it will allow you to comfortably maintain a strong healthy posture.
Cross your legs in front of you, tilting your pelvis slightly forward to accentuate the natural curve of your spine. Distribute the pressure of your body evenly between your buttocks and your legs. If you are sitting in a chair, place both feet evenly on the floor. Elongate your neck and your spine, allowing your head to rest in line with your shoulders.
Slightly tuck your chin inward. Relax your jaw, your tongue, your eyes, and your brow. Let your shoulders rest in line with your hips. Allow your shoulders to fall back, opening your chest.
Instead of crossing your legs, you could also bend your legs at the knees and gently press the soles of your feet together, tucking your heels in close to your pelvis. Also, you could engage in the “lotus” position, a traditional healthy meditative posture, which involves crossing your legs and resting your right foot on your left thigh and your left foot on your right thigh.
Rest your arms on your lap or your knees, either with palms facing up or down, or with hands loosely cupped within each other. Alternately, you may choose to use a traditional form by connecting your index finger or your middle finger and thumb, forming a circle, and either turning your palms to face the sky with the back of your hands resting on your knees or turning your hands over, letting your palms rest on your knees. However you choose to place your hands, make sure they are supported and that your shoulders do not feel any strain from your posture this will lead to an healthy posture.
Allow the breath to flow naturally in and out of the body, allowing the chest and belly to rise and fall as is comfortable. Allow your spine and shoulders to move with your breathing, ensuring that you are not sitting too rigidly.
Take a few deep breaths into the upper chest, allowing your chest to open. Allow yourself to relax as you exhale, keeping a feeling of an opened chest as you do. You are now ready to engage in healthy meditation and exercise.