Meditation for beginners doesn’t have to be difficult to be effective. A simple yet disciplined approach will get you the health benefits you’re looking for.
In this article:
- Improves Focus and Attention Span
- Promotes Deeper and Better Sleep
- Reduces Stress Levels
- Improves Memory Retention
- Helps Fight Addictions
- Boosts Self-Awareness
- Promotes a Positive Outlook in Life
- Helps Lower High Blood Pressure
- Increases Creativity
- Reduces Anxiety Levels
- Decreases Feelings of Depression
- Aids in Pain Relief
- Helps Reduce Multi-Tasking Habits
- Improves Immunity
- Helps with Inflammatory Conditions
15 Health Benefits of Meditation for Beginners
Meditation Definition: aims to bring inner peace and spiritual awareness by quieting the mind; involves relaxation and concentration on a specific thought, scent, sound, or image
1. Improves Focus and Attention Span
Mindfulness meditation can improve your ability to focus. This type of meditation brings your awareness to the thoughts floating around in your mind that you never paid attention to.
A study shows that meditation for as long as 4 days can lengthen your attention span.
2. Promotes Deeper and Better Sleep
If you’re suffering from insomnia, meditation can help you fall asleep by controlling the thoughts that keep you up at night. It can also promote better sleep by relaxing your body and releasing any tension built up during the day.
Breathing meditation urges you to pay attention to the movement of your lungs as you inhale and exhale. At the same time, each movement of your chest relaxes your muscles.
3. Reduces Stress Levels
Stress reduction is one of the most important health benefits of meditation. Whether it’s physical or mental stress, meditation can help decrease it by controlling the level of cortisol, the body’s stress hormone.
A study on meditation with medical students showed that mindfulness meditation can lower the blood’s cortisol levels. It can also help prevent the risk of diseases associated with stress such as migraines and psychiatric disorders.
4. Improves Memory Retention
Meditation is a mental exercise that helps improve memory and concentration.
Studies have shown that multiple meditative practices help enhance memory in older people. For students, meditation between readings can help improve information retention.
5. Helps Fight Addictions
The increased self-awareness and control you gain from meditation can help you be more aware of any addictive behaviors. Mindfulness meditation is especially great for bringing to your attention the emotional reasons you’re suppressing your feelings through addictive behavior.
Coming to terms with your internal conflict is the first step to overcoming addictive behavior. You can, then, redirect your willpower and attention to more positive activities and control your impulses.
6. Boosts Self-Awareness
Meditation gives you the opportunity to enhance your awareness of surroundings and yourself. Awareness of your harmful thoughts can also help you address them.
Self-inquiry meditation can teach you more about yourself and your relationships with the people in your life. This type of meditation tries to focus your attention back to yourself by asking revealing questions.
7. Promotes a Positive Outlook in Life
Regular meditation can improve your outlook in life and self-image.
A study showed that people who meditate have higher electrical activity in parts of the brain responsible for positive thinking. The results were recorded 4 months after 8 weeks of meditation training.
The positivity gained from mindfulness meditation is expressed outward to the people around you. You may find yourself expressing more positive feelings and actions towards others.
With continued meditative practice, you can also learn to extend this to people you aren’t incredibly fond of.
8. Helps Lower High Blood Pressure
High blood pressure strains the heart by forcing it to pump more blood. This can lead to poor heart function and strokes or heart attacks.
9. Increases Creativity
Your creativity can be hindered by a storm of thoughts distracting you throughout the day. Stressful situations can also hinder your ability to focus and think.
Meditation helps improve your creativity by relaxing your mind and fostering mental clarity for creativity. Mindfulness meditation gives you some time alone and lets you address thoughts that may be disturbing your peace of mind.
10. Reduces Anxiety Levels
Anxiety and its disorders such as social anxiety, paranoia, panic attacks, obsessive-compulsive disorder, and phobias can reduce your quality of life. Meditation can greatly help reduce your anxiety levels.
Meditative practice works faster when paired with physical activity.
There have been many studies that support anxiety relief through meditation. The meditation practices involved in these studies include breathing practice and body relaxation.
11. Decreases Feelings of Depression
Depression and anxiety can be triggered by rumination.
A study shows that meditation can help decrease ruminative tendencies that lead to depression in patients with mood disorders. This decrease in ruminative thinking helps reduces the onset of symptoms like anxiety and depression.
12. Aids in Pain Relief
The mind’s connection with the body can determine how your body feels pain. A study using MRIs showed participants who practiced mindfulness meditation demonstrated increased activity in the parts of the brain responsible for controlling pain receptors.
Another study involved patients with chronic pain. After practicing habitual meditation, these patients experienced less pain throughout the study.
13. Helps Reduce Multi-Tasking Habits
Multi-tasking is a productivity myth which actually hinders the quality of your work and can take up more of your time than focusing on a single task at a time. Continuous multi-tasking can also make you more prone to distractions.
Meditation can bring back your mind’s ability to focus on a single task for a longer period of time.
14. Improves Immunity
A Harvard Medical School study tested the immune responses of participants who regularly practiced meditation and yoga. They had improved cell energy production and consumption which helped develop a stronger immune system.
15. Helps with Inflammatory Conditions
Mindfulness meditation can reduce the levels of inflammatory genes in the body at a cellular level. Patients who suffer from inflammatory conditions such as rheumatoid arthritis, inflammatory bowel disease, and asthma can practice meditation to lessen the frequency of their inflammatory symptoms.
Different Types of Meditation for Beginners
Continuous meditative practice improves your ability to focus while doing any kind of meditation. Start with practice meditation for beginners such as:
- Breathing meditation: Focus on counting each breath.
- Guided meditation: You can listen to an instructor and follow their directions to meditate.
- Concentration meditation: Focus on a single point like your breathing, a mantra, or an item in the room.
- Mindfulness meditation: Focus on the wandering thoughts in your mind that you would normally brush off or forget.
Regular practice of these types of meditation can help you move on to more advanced meditative practices with greater benefits.
Learn more benefits of meditation in this quick video from Improvement Pill:
Meditation is an ancient practice with a long list of mental, physical, and emotional benefits. It has been supported by scientific research.
Even 15-minute meditations on a daily basis can noticeably improve your quality of life. Start with these types of meditation for beginners and experience the benefits for yourself.
Do you have more questions about the benefits of meditation for beginners? Mention them in the comments section below!
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