Meditation practice has long been used as an effective mechanism to relieve stress and anxiety. About 35% of adults worldwide experience stress and anxiety on a daily basis, which has a significant impact on both physical and mental health as well as our capacity to carry out routine daily tasks and may have long-term health consequences. Research suggests a few minutes of meditation can relieve stress and anxiety.
WHAT IS MEDITATION?
Meditation practice has been around for thousands of years and manifests in several ways. The practice is intended to promote peace, mindfulness, and relaxation. Medicine and therapy, such as KetaMind Infusion Therapy, are often combined with meditation practice to achieve the best results.
Promoting conscious awareness and intentional presence is the aim of meditation. Awareness, focus, acceptance, and observation exercises are all crucial when practising. Limiting distractions, focusing your attention and having an open and relaxed mindset will help you achieve the desired effects
TYPES OF MEDITATION
Meditation practice has a variety of techniques, and there is no best way to practice. Learning and practising the various techniques is the best way to test what works for you, and using resources such as the Waking Up App can provide guidance on the best way to do this.
THE EFFECTS OF STRESS AND ANXIETY
Humans have a built-in stress response mechanism, which is helpful in certain situations, but we are not supposed to experience this mechanism on a daily basis. Too much exposure can negatively impair physical and mental wellness. The overproduction of cortisol in response to stress can have a detrimental effect on the brain, immune system, and gastrointestinal system. Increased digestive problems, emotional issues, and headaches are often symptoms. Chronic stress and anxiety often impact our quality of life and can lead to a decrease in our lifespan.
HOW MEDITATION CAN HELP ALLEVIATE STRESS AND ANXIETY
With frequent and deliberate meditation practice, you can begin to alleviate stress and anxiety, and these benefits can have a long-term impact on your physical, mental, and emotional well-being.
According to research, meditation can lower stress and anxiety levels and have a positive impact on the amygdala’s activity, the area of the brain responsible for processing emotions. Meditation also impacts the sympathetic nervous system, which can help lower your blood pressure and alleviate stress and anxiety.
Furthermore, recent research suggests that meditation may reduce the physical symptoms of disease and other medical conditions, reducing stress and anxiety caused by these illnesses and medical conditions. KetaMind Infusion Therapy for anxiety is a great treatment to pair with your meditation practice to help reduce symptoms.
HOW TO START MEDITATION
Practice
Meditation requires consistent practice and, if utilised effectively, can be a great stress management tool. Find a comfortable posture, and start by focusing your attention on the breath. The aim is to stay present, but if your mind wanders, acknowledge that and move on. There is no perfect way to practise, and each person will have a different experience.
Pay attention to the breath and sensations in the body
Use the breath to centre your focus, and whenever your mind wanders, notice your thoughts and then bring yourself back to the breath. The more you practise, you will start to develop the capacity to focus your attention for longer periods of time and more deliberately. You can focus your attention on the breath while also paying attention to other sensations in your body, where and how you feel them.
Try different kinds of meditation
Experiment with different kinds of meditation. People will respond differently to each meditation technique, and it is important to pay attention to what works for you. As long as you incorporate the core elements of awareness, focus, acceptance, and observation, you will have the necessary tools to help relieve stress and anxiety. Often, people find meditation works well when paired with other types of therapy, like KetaMind treatments.
Schedule time for meditation
When you start meditating, try to schedule time in order to be consistent with your practice. Set a timer for whatever duration you desire to avoid worrying about how much time you have spent meditating. Begin small, and don’t be too critical of the quality or duration of your practice; 5 minutes can make a big difference.
Use guided meditation apps to help you start
If you feel you need additional treatment options to supplement your meditation practice, KetaMind Infusion Therapy may be a good option to consider in conjunction with consultation with a mental health professional.
Along with KetaMind Infusion Therapy for Anxiety, other therapies include, but are not limited to, Treatment for Depression, PTSD, and Suicidal Ideation. These therapies are all carried out in cutting-edge clinics with the requisite accreditations, which provide a secure and dependable environment in which to receive the necessary treatment. Contact KetaMind Clinics of South Africa here to find out if KetaMind Infusion Therapy may be right for you.
