It has been some time since meditation has been seen as a religious or exotic practice. It is very common to meet someone who meditates (suddenly you are that person). But why has the practice become so popular? The effects of meditation are related to the improvement of diseases such as depression, stress and anxiety. The practice is even recommended as an alternative treatment for these disorders.
During the first year of the coronavirus pandemic, during
which people had to be isolated at home, the World Health Organization
(WHO) pointed out that there was a 27.6%
increase in the occurrence of severe depressive disorder and a 25.6% increase
in anxiety disorder cases. The search for the practice of meditation increased
by 45% in the period of social isolation, which proves people's knowledge about
its benefits.
But what is the magic behind this practice? What are the
effects of meditation on the brain that make it an interesting alternative for
improving mental health? Science already has some answers. But before getting
to the answers to these questions, it is necessary to know better the concept
of meditation and its benefits for the body and mind.
What is meditation?
If meditation for you is sitting cross-legged and eyes
closed, then you've got it right. The practice has some techniques that can
vary the posture. But overall, meditation aims to integrate the body and mind.
It helps with physical and emotional well-being.
The different types of meditation involve maintaining mental
focus on a specific sensation, which could be a breath, a sound, a visual
image, or a mantra. Other ways to meditate include the practice of mindfulness,
known as mindfulness , which consists of maintaining awareness in the present.
What are the effects of meditation?
The effects of meditation are both physical and emotional.
Practice helps in regulating blood pressure, heart rate and blood regulation.
It can also relieve pain. Regarding sleep, meditating has proven to be an
efficient practice to help those who suffer from insomnia .
Regarding mental health, meditation has proven to be an
effective treatment for cases of depression, anxiety and stress. An analysis of
participants who suffered from psychiatric disorders compared mindfulness
approaches with no treatment and with established treatments such as cognitive
behavioral therapy and antidepressant medication.
The study, which was supported by the National Center for
Complementary and Integrative Health ( NCCIH ), the US government's main agency
for scientific research, included more than 12,000 participants. The
researchers found that for treating anxiety and depression, mindfulness -based
approaches were better than no treatment and worked just as well as
evidence-based therapies.
What changes in your brain when you meditate?
The effects of meditation on the brain are still the subject
of several studies. Researchers at Harvard University found that changes in
brain activity in people who learned to meditate remained stable even when they
were not meditating.
Scientists used a type of MRI that took pictures of the
brain and recorded brain activity to understand the effects of meditation. The
exam also detected changes in brain activation patterns, especially in the
amygdala, a region of the brain associated with emotional processes.
Another study also from Harvard showed that mindfulness
decreases the volume of brain cells in the amygdala. This change coincided with
research participants' reports of their stress levels, indicating that
meditation not only alters the brain, it changes our perception of ourselves.
Scientists at the University of Los Angeles have found that
people who have been meditating for many years keep their brains better
preserved as they age compared to those who are not adept at the practice.
Research participants who had meditated
on average for 20 years had more gray matter volume, responsible, in short, for
information processing, language and voluntary movement.
Even with all these benefits of meditation for the body and
mind, if you already have a health treatment, don't stop it on your own.
Depression, anxiety and stress are serious problems that must be monitored by
health professionals. Always talk to your doctor.
If you're looking to meditate, here at Persono we haveguided meditations on our YouTube channel that will help you
sleep. Hit play and have a good night!
WHY IS MEDITATION MUSIC SO IMPORTANT?
It's a common question, and it's important to note that
there is no right, wrong, or single answer.
In general, beginners tend to enjoy relaxing music during
meditation. And those who practice regularly may prefer silence. A study in
which participants were asked what background sounds they liked during
meditation found this.
On the other hand, each person is different. Just because
you're a beginner doesn't mean you have to listen to soft zen music during
meditation. Even if you have been meditating for years, this does not mean that
you always have to meditate without music.
Science supports the positive effects of music on the brain,
whether it be spiritual meditation music, Tibetan sounds, or the sound of
waves.
A recent study explored this aspect; Observing people
listening to their favorite music during fMRI scans, the researchers found that
"brain connections known to be involved in internally focused thinking,
empathy and self-awareness" lit up.
Of course, this is not to say that you should listen to your
favorite pop songs during meditation (although incorporating your favorite
tunes into your practice can also have positive effects). Instead, we can
appreciate the power that music can have on our brains and consciousness in
general.
IS THERE A SPECIFIC TYPE OF MEDITATION MUSIC?
Yes and no.
Yes, because if you are looking for music made specifically
for use during meditation, you can find it. No, because you are also free to
find your ideal music to meditate.
Some will claim otherwise, but when it comes to calming
music used during meditation, there is no "right or wrong".
But let's talk briefly about some unique music for
meditation. This can be a great starting point if you're just starting out.
This type of relaxation music usually has the following
points in common4:
•
Smooth and even: Never spikes with loud or
shrill moments
•
Slow-moving: Never more than 60 beats per minute
•
It is not melodic: It does not have a
"catchy" melody that can distract you
•
This type of music may or may not also
incorporate the peaceful sounds of nature - for example, the sounds of:
•
the rain that falls
•
gentle thunder and rain
•
Flowing water in a stream
•
beach waves
•
wind in the trees
•
birds
•
Whales
Soft, relaxing music played during meditation classes is
often ambient and uses electronic instruments. Produces atmospheric music that
has no discernible rhythm or tempo.
WHY IS MUSIC AN IMPORTANT FACTOR DURING MEDITATION?
woman listening to meditation musicSome will say that music
is unnecessary for successful meditation. However, putting on calming music
(especially when you are just beginning to practice meditation) has several
advantages.
1. SILENCE CAN BE SCARY.
If you've never meditated before and you try it in silence
right off the bat, silence can sometimes get on people's nerves.
This may actually be biological, as scientists have
discovered that the cessation of sound can induce the fear response in mammals.
Fortunately, some soft, calm music can help.
2. MUSIC HELPS TO UNDERSTAND THE PASSAGE OF TIME.
Try to notice how often you check the time in your daily
life. Most of us like to know what time it is. We want to know how fast time
passes. And this is more true when we do a slow and monotonous activity, like meditating.
In this case, slow and relaxing music can be a comfort, as
it helps you perceive the passage of time.
3. WITH MUSIC, YOU CAN EASE THE FEELING OF MEDITATING.
Many people won't tell you that meditation can be
"boring" just because it doesn't have much stimulation.
I mean, it's not as entertaining as a movie. It's not
exciting like an attraction. It doesn't "make you forget" like an
attractive book. In fact, it's the opposite. You sit, you don't speak, you
don't move (other than a walking meditation), and you are alone with your
thoughts.
Now, these seemingly "boring" factors can have
fantastic and profound effects on your life. But that's not what we're talking about
here.
"Boredom," while part of meditation, shouldn't put
you off entirely. It becomes more accessible, and there are moments when you
will come to appreciate those moments more than you realize at first.
However, meditative music can ease the transition. It can
make the sitting experience more enjoyable and enjoyable. This is especially
true for beginners.
4. MEDITATIVE MUSIC CAN HELP YOU FOCUS.
This is the key. Many practitioners of meditation use a
mantra. It can be a sound, a word or a phrase. It is repeated mentally to
maintain concentration in meditation. Mantra means instrument of thought in the
ancient Sanskrit language.
Like a mantra, music provides focus for the mind. So when
you are a beginning meditator, music can be a very useful tool. Meditation
music for children, for example, is in fashion.
5. SLEEP MEDITATION CAN BE MORE EFFECTIVE WITH RELAXING MUSIC TO SLEEP.
Lastly, if you want to use meditation for better sleep,
sleep music can be a fantastic tool. Guided sleep meditations often use
relaxing music at the end of the sequence to help you gently and slowly fall
asleep. This is also great for relieving stress.
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