The Cognitive and Psychological Benefits of Practicing Mindfulness Meditation
Mindfulness meditation encompasses a variety of practices that promote an elevated state of focus and awareness on the thoughts and sensations in the present moment. This includes sitting in a comfortable position, relaxing the muscles, breathing slower, and focusing on the body’s sensations. While traditional meditation has been practiced as a religious ritual, mindfulness meditation serves as a psychological therapy with the intent of improving one’s mental and emotional well-being. More recently, frequent meditation has shown to reduce stress levels, prevent neurodegenerative diseases, and improve learning and cognitive abilities by adjusting levels of certain hormones in the body.
The brain is a highly adaptive organ as it constantly grows new connections between neurons through different interactions with the environment. Brain-derived neurotrophic factor (BDNF) is a protein growth hormone, which is largely responsible for this neuroplasticity, and its levels gradually increase with frequent practice of mindfulness meditation. BDNF facilitates the growth and adaptability of neurons, strengthens their function, and protects them from degeneration and cell death. Because it is very active in brain structures, BDNF plays a necessary role in learning and long-term memory formation as well as general cognitive fitness.
Furthermore, high BDNF levels in the brain have also been linked with the promotion of stress resilience and overall mental and emotional stability. The hippocampus is crucial in controlling the stress response as it dictates the flow of chemicals, such as cortisol, which are associated with heightened states of arousal. Therefore, by increasing BDNF levels in the brain, frequent meditation allows an individual to become better at managing stress and reducing anxiety. On the other hand, lower BDNF levels significantly increase the risks for many neurological and psychiatric disorders associated with the deterioration of the hippocampus, such as depression, anxiety, and overall emotional burnout.
The brain is a highly adaptive organ as it constantly grows new connections between neurons through different interactions with the environment. Brain-derived neurotrophic factor (BDNF) is a protein growth hormone, which is largely responsible for this neuroplasticity, and its levels gradually increase with frequent practice of mindfulness meditation. BDNF facilitates the growth and adaptability of neurons, strengthens their function, and protects them from degeneration and cell death. Because it is very active in brain structures, BDNF plays a necessary role in learning and long-term memory formation as well as general cognitive fitness.
Furthermore, high BDNF levels in the brain have also been linked with the promotion of stress resilience and overall mental and emotional stability. The hippocampus is crucial in controlling the stress response as it dictates the flow of chemicals, such as cortisol, which are associated with heightened states of arousal. Therefore, by increasing BDNF levels in the brain, frequent meditation allows an individual to become better at managing stress and reducing anxiety. On the other hand, lower BDNF levels significantly increase the risks for many neurological and psychiatric disorders associated with the deterioration of the hippocampus, such as depression, anxiety, and overall emotional burnout.
Meditation does not require much more than finding a comfortable and quiet place.
Image Source: pepperminting
In a three-month long study, 38 individuals partook in a meditation retreat. They were randomly selected among individuals who have had moderate experience in practicing meditation prior to the study, and their average age was approximately 35 years old. Each day, they engaged in deep breathing exercises with the intention of focusing on the present sensations of their body while eliminating unwanted and unrelated thoughts. Both their mental and physical health were analyzed before and after the intervention to measure BDNF and cortisol levels as well as general body inflammation.
After participating in this yoga and meditation program, these individuals became more mindful, patient, and present in their daily lives overall and showed significantly less symptoms of anxiety and depression. The results of the study also revealed notable increases in BDNF levels in participants and lower activation of cortisol in the body, all of which translate to lower stress levels, better decision-making skills, and an enhanced ability to think with a positive mindset.
Fortunately, these benefits of improved mental and emotional prosperity, as well as improved quality of life and longevity, are achievable for anyone willing to devote as little as 10 minutes a day to this activity. Mindfulness meditation is a very simple practice that only requires a quiet space, often available in the comfort and convenience of one’s home. Just sit in a comfortable position, breathe slower, be present with the sensations of the body, and listen to a guided video or calming music.
After participating in this yoga and meditation program, these individuals became more mindful, patient, and present in their daily lives overall and showed significantly less symptoms of anxiety and depression. The results of the study also revealed notable increases in BDNF levels in participants and lower activation of cortisol in the body, all of which translate to lower stress levels, better decision-making skills, and an enhanced ability to think with a positive mindset.
Fortunately, these benefits of improved mental and emotional prosperity, as well as improved quality of life and longevity, are achievable for anyone willing to devote as little as 10 minutes a day to this activity. Mindfulness meditation is a very simple practice that only requires a quiet space, often available in the comfort and convenience of one’s home. Just sit in a comfortable position, breathe slower, be present with the sensations of the body, and listen to a guided video or calming music.
Featured Image Source: leninscape
RELATED ARTICLES
|
Vertical Divider
|
Vertical Divider
|
Vertical Divider
|