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Still have your doubts that meditation really works? Then here's the scientific proof to suggest that it does. Sonia Vadlamani looks at some of the key meditation studies and discusses why consistency is key when it comes to getting results. Gone are the days when meditation was a practice reserved mostly for yogis and Buddhist monks. Meditation is now a phenomenon that has transgressed set notions – thanks in part to the ubiquitous nature of apps like Calm and Headspace – most people have heard of meditation, even if they’ve never tried it. Celebrities such as the Beatles, Madonna and Oprah Winfrey have also played their part in helping meditation permeate into the mainstream. In fact, the global meditation market was worth $1.2 billion in 2017, and this figure is set to reach $2 billion by 2022. Yet, while trying to find a balance between app subscriptions, self-reflection, hectic schedules and time constraints, if you’ve ever thought 'does meditation really work?', then you're not alone! Several styles of meditation exist, with transcendental, mindfulness, mantra and gratitude meditation being some of the most widely practised. Any form of meditation can prove to be challenging – especially in the beginning. But science shows that if you find the right form of meditation for you, and be consistent with your practice – then meditation really does work. Let’s take a look at the proof after briefly revisiting some of meditation's benefits to the body. The benefits of meditation While different forms of meditation exist, they all have a common aim – to train your mind to concentrate, and to direct your focus solely on one subject, be that the present moment in mindfulness meditation, or a mantra in mantra meditation. Sofa, so good! Research to date suggests meditation does work shutterstock/fizkes Thus, meditation is essentially a vital exercise for the brain that builds up your ability to ward away distractions and stay engaged. The more focused you are, the lesser you react to external distractions. This also teaches you to calm your senses and react in a sensible and productive manner. There are other science-based benefits of meditation too – it helps alleviate stress, improves heart health and boosts brain power. The key parameter, nonetheless, is that one needs to be consistent with their chosen meditation practice in order to begin seeing any short-term or long-term benefits. Indeed, science shows that consistent meditation rewires the brain by increasing the density of regions related to self-awareness, concentration, memory, and compassion. At the same time, the sections of the brain linked to stress and anxiety tend to become less dense. The proof that meditation really does work There's been growing scientific interest in meditation in the past decade and the research clearly supports the idea that meditation does work. Let's take a look at some key studies. A 2012 trial study by Goyal M et al. at Johns Hopkins University on more than 3,500 participants revealed that meditation could play a moderate role in managing cortisol, the stress hormone known to create responses like disrupted sleep, impaired judgment, rise in depressive thoughts and anxiety. RELATED: Can't sleep? 14 fixes to get a good night's rest Another experiment by David M Levy et al. at the University of Washington found that mindful meditation can help reduce distractions and eliminate the tendency to multitask, thus helping individuals stay focused and feel more positive emotion regarding their task performance. “All the recent science-backed evidence shows that meditation really does work – if you’re consistent with your practice.” As for long-term benefits, meditation has been linked directly to a healthier and more preserved ageing brain. A study conducted by UCLA found that participants that practised meditation for an average of 20 years had more brain grey matter volume (responsible for processing information) than non-meditators. And a systematic literature review by Amy Gimson et al. at University of Southampton and University College London implied that meditation could be an essential aid to prevent or alleviate the symptoms of anxiety for individuals in their 40s or above, thus lowering the risk of cognitive impairment and dementia. So, how long before meditation starts to work? Several new meditators mistakenly assume that they will begin to experience the full benefits of meditation within a few days. Others think of meditation as an over-the-counter instant pain-relief medicine, or as a cure-all for all their problems. Using guided mediation apps work for many people shutterstock/Africa Studio The truth is that meditation is not the quick-fix one may be seeking, and there's no set time period for it to start ‘working’. In fact, while some beginners may start noticing certain benefits immediately, most people would need to practice meditation on a regular basis to be able to appreciate its advantages. RELATED: Meditation for beginners – our top 6 videos The key here is to not overthink it and select a suitable meditation practice which you can perform consistently. There’s no set time for how long you should meditate – it’s ideal to observe how long you can manage or feel the need to meditate, especially when you’re just starting out. It’s best to start small, and to not jump into extended meditation programs right away. Meditating for just three to five minutes has been proven to be beneficial. Finishing five-minute meditation sits initially for say, a week, will reward you with a feeling of accomplishment early on, allowing you to believe that you’re ready for longer meditation sessions. A 2012 study showed that meditating for 11 minutes regularly for eight weeks resulted in improved mood and sleep, lower levels of perceived stress and reduced depressive thoughts in patients with cognitive impairment, and their caregivers. “The truth is that meditation is not the quick-fix one may be seeking, and there's no set time period for it to start 'working'”. Indeed, so far other studies point to the idea that consistency of meditation – not necessarily the duration – is key for you to start experiencing its benefits. You may find even one meditation session to be incredible, but the real power comes from being able to keep at it every single day. A simple meditation technique that works Meditating is a simple process – it doesn’t require any magic tricks or hacks. All you need is a quiet place to sit in and concentrate. If you find it challenging to meditate amidst a chaotic day, we suggest a morning meditation upon waking is a calm and peaceful way to start your day before it becomes busy. RELATED: 5 strategies to help you develop a regular meditation practice Sit in a comfortable place – a chair or on a cushion on the floor – with your back straight. Set a timer for as many minutes you can conveniently meditate for and close your eyes. Now, try to relax your body and focus on your breath – inhaling and exhaling slowly. Do not try to curb away your thoughts. Instead, when a thought enters your mind – trivial as it may be – notice it, acknowledge the thought, and let it exit your mind. Go back to focusing on your breath. With time and practice, you’ll find it easier to keep thoughts and urges at bay, and your ability to concentrate will get stronger. Installing meditation apps on your phone may help you create a more suitable environment for meditation, and their guided meditations might make it easier for you to concentrate. Like we mentioned earlier, there’s no set rule or method for meditation, except that you should be consistent with your practice. The takeaway: does meditation really work? All the recent science-backed evidence shows that meditation really does work – if you’re consistent with your practice. If you’re still not convinced, we would encourage you to try it for yourself and experience the benefits. Start small, as we’ve suggested. Even finding the time to meditate for two to five minutes every day will enable you to train your brain. As Arianna Huffington, co-founder of Huffington Post – who has been meditating since she was 13 says: “starting with just five minutes of meditation every day will open the door to creating a powerful habit, and the many proven benefits it brings.” Main image: shutterstock/Koldunov Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her pursuits at FitFoodieDiary or on Instagram.

Tired of negative news? These feel-good stories from November highlight the positive things happening in the world. Ed Gould shares his Top Ten round-up from the month. November was full of feel-good news. If you thought that there was too little happiness and not enough to cheer you in the mainstream news outlets, then read on to discover some of the positive stories you may have missed. 1. Police use mindfulness techniques to help officers According to the i newspaper, five constabularies in the UK have been trialling mindfulness training in order to prevent burnout and to boost officer retention. The training is there to save money in recruitment and training costs in the long run but the other benefits of mindfulness may mean that it's soon extended to other police forces. 2. Steel made without fossil fuels in world first Although steel is needed for many renewable energy products, it's carbon-intensive to make, usually requiring coal to be burned to generate enough energy. In a global first, an Austrian steel-making firm has powered its furnaces entirely from hydrogen – a clean source of fuel. According to Manufacturers' Monthly, a consortium of partners developed the project along with €18 million of EU public funding. 3. Whale species faring better than expected Not that long ago, the humpback whale was close to extinction. The species tends to inhabit the southern Atlantic but is found elsewhere these days, too, as its numbers have grown. Scientists now estimate that the largest breeding group currently numbers around 25,000 individuals, a surprisingly large figure given how low it had previously dropped. Conservationists say that this attests to the success of bans on commercial whaling. It's thought that current methods of estimating whale numbers are more accurate than ever before because it's done with technologies deployed in the air as well as at sea. It's (hump) back: this whale species is on the rise shutterstock/Chris Holman 4. Bacteria harnessed to help climate change In feel-good news for anyone who thinks that carbon capture technology will help to save the planet from the worst outcomes of climate change, scientists have altered the DNA of a bacteria so that it survives solely by consuming carbon dioxide. According to the Independent, Israeli researchers have altered E-coli so that it can consume CO2 in a similar manner to plants! RELATED: Feel-good news from October 5. Canada pushes for green aviation fuel According to Renewables Now, a non-profit group called the Green Aviation Research and Development Network – funded by the Canadian government and the aerospace industry – has launched a new project designed to augment the supply of sustainable aviation fuel in the country. The so-called BioPortYVR project will set up regional supply chains so that biofuel can be made in the country without relying on imports. 6. Playing games helps thinking, study finds Scientific research conducted over decades has found that playing board games which involve memory and problem solving can help you to retain thinking skills in old age. Psychologists from the University of Edinburgh studied over 1,000 people in their 70s to come up with the findings which focussed on non-digital games such as bingo, chess, cards and crosswords. University of Edinburgh's Dr Drew Altschul said: “These latest findings add to evidence that being more engaged in activities during life might be associated with better thinking skills in later life.” RELATED: Cognitive impairment – 5 ways to reduce the risk as you age Game on: playing chess could help retain thinking skills shutterstock/Freeograph 7. Simple test for breast cancer could be a game-changer Although screening for breast cancer is common, medical researchers have long sought a simpler and more reliable solution. According to The Guardian, a simple blood test could replace the current method and provide an accurate idea of whether the disease is present in women five years ahead of it becoming noticeable. A team from Nottingham University’s School of Medicine looked into the presence of antigens in the blood to make predictions about clinical signs of breast cancer later becoming apparent. Their findings were presented at a national cancer conference in Glasgow in November, and the team successfully spotted the condition in a number of women in their sample group and were also able to show when it was not present accurately, too. 8. New hope for endangered gharials A type of crocodile has been discovered in Nepal, an area where it was thought to have been wiped out, according to reports from the BBC. The gharial is a species that resembles a crocodile with a large snout, and it has few places in the world where its habitat is still suitable. The discovery of around 100 hatchlings of this endangered species has therefore brought a great deal of happiness to conservationists in Asia looking to protect them. A member of the Zoological Society of London found the baby reptiles basking in the sun in Nepal's Bardia National Park. RELATED: Feel-good news from September 9. Audio used to breathe new life into coral reefs Researchers have long been worried about the prospects for coral reefs under the challenge of global warming. However, so-called dead patches of corals are being brought back to life by playing sounds via underwater speakers. Australian scientists are using the audio associated with healthy coral reefs to lure fish back to them. This can then kickstart the ecosystem and lead to a revival, according to reports in the Daily Mail. Sounds great: music is helping a coral comeback 10. UK museum returns items to indigenous Australian communities So-called restorative justice is a big talking point in the museum sector these days but it rarely happens. However, in a significant move that could lead to more museums following suit, the Manchester Museum has decided to return dozens of artefacts to the descendants of their original owners. The museum held a ceremony in which around 40 sacred and ceremonial items were handed back to representatives of several indigenous Australian communities. As reported by Museum Next, the repatriation of these items coincided with the 250th anniversary of Captain James Cook's first European voyage to Australia. ● Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

Meditation and mindfulness are becoming increasingly popular for kids, with schools incorporating them into classes. Meditation practitioner Ann Vrlak looks at the benefits for children and explains three great meditation techniques you can practise with your own kids. Have you noticed that meditation and mindfulness courses for kids are starting to pop up everywhere? In schools and in programs devoted to children? In the same way meditation for adults has seen an explosion in the West over the last 30 years, educators and psychologists are now sending a clear message: meditation for kids is a powerful life skill. And when children learn mindfulness at a young age, we can plant seeds that grow and bear fruit throughout their whole life. What is meditation? There are so many styles of meditation it can sometimes be confusing. But meditation for kids can be put into two basic categories: mindfulness and imagination. The definition of mindfulness I like to use teaching kids is this: paying attention to the present moment, right now, with kindness and curiosity. I explain all the terms in ways they can easily understand: “paying attention,” “right now” and, most importantly, “with kindness and curiosity.” There’s a lot in that simple definition for kids to understand and to practice. Meditation for kids is a powerful life tool shutterstock/vectorfusionart There are many mindfulness-based practices for kids, many of which use the senses and the breath, to help them explore this definition of mindfulness. And imagination-based meditations use kids’ amazing power of imagination to take journeys into their body, to relaxing places or to experience different qualities like the strength and safety of the Earth. I’ll take you through an imagination exercise on grounding in the earth later in this article. Kids are very good – usually much better than adults – at really feeling what they imagine, taking in those qualities and making them their own. Why are schools integrating meditation? Ideally, schools are places where kids learn a lot about life: about different subjects from math to art; about achievement and evaluation; about friendship, peer pressure and conflict – and much more. RELATED: 7 of the best mindfulness books for kids And it’s not news that these things can be stressful for people of any age. It’s sobering to know that more kids than ever are experiencing anxiety and depression. According to the CDC, in the USA, 7 per cent of children aged between three and 17 have diagnosed anxiety (approximately 4.4 million kids), and just over 3 per cent in the same age range (approximately 1.9 million) have diagnosed depression. Research shows that at younger and younger ages, children are feeling the pressure to excel at school or to be accepted by schoolmates. So, schools are an ideal place to introduce meditation for kids. They can learn how meditation can help them cope with life challenges. There are two key reasons that meditation has become a favourite tool to build these kinds of skills. “Meditation for kids is a powerful life skill. And when children learn mindfulness at a young age, we can plant seeds that grow and bear fruit throughout their whole life.” Firstly, because over the past few decades researchers have become very interested in studying meditation in general and for kids in particular. We have many studies now that show the proven psychological, emotional and physical benefits of meditation. There's one school in the US – Patterson High School in Baltimore – that is successfully using meditation as a “time out” activity for kids if they're acting out. Called the Mindful Moment Program, this innovative idea gives kids the skills to be with themselves and calm down through meditation and yoga – and with great results. Since launching the program, suspensions for fighting have dropped, and both attendance figures and the average GPA of first time ninth graders has increased. Secondly, meditation for kids has become so valued because of the wide and varied range of those benefits. Here are just some of the strengths and skills kids can build when they practice simple, non-religious meditation practices. They have been shown to: 1. Foster self-compassion and compassion for others Remember the definition of mindfulness earlier in this article? The part about kindness and curiosity? Observing yourself, and others, with kindness (rather than criticism or judgement) builds a caring relationship with yourself and empathy for others. 2. Improve focus and concentration Many meditation for kids exercises involve paying attention to something in particular and learning what to do when your mind wanders from your task. 3. Reduce stress, anxiety and depression Meditation exercises that show kids how to connect with their bodies, breath and senses calm their nervous system. They learn how to trigger this physiological healing and, again, to treat themselves with kindness while they practice and sometimes experience difficult emotions. Meditation in schools is proving successful for kids 4. Help kids make better decisions When kids are more calm and focused, and practicing self-care, they’re better able to make good choices. 5. Enhance creativity Meditation activates and integrates many areas of the brain. Creativity is powered up! 6. Self-regulate their emotions and behavior There are meditation exercises specifically for handling tough emotions, like sadness or anger or frustration. Kids can learn powerful ways have their emotions, rather than their emotions having them. Teaching meditation to your child at home Whether or not your child’s school has meditation or mindfulness programs, you can teach them meditation at home. And one of the great things is that you will also benefit from the practice. Indeed, it’s a great way to learn together, share experiences and strengthen your relationship with your children. “Schools are an ideal place to introduce meditation for kids. They can learn how meditation can help them cope with life challenges.” So, what do meditation practices for kids look like? Here are a few simple ones you can try – two mindfulness based and one imagination-based. Try them yourself a few times before you teach them. Keep the practices short – about one minute per year of age: five minute exercises with five year olds, and so on. And keep these things in mind for all the exercises: To begin, find a comfortable position either sitting up or lying down. Take a couple of deep relaxing breaths. When your mind wanders away from the particular exercise, that’s totally fine. That’s what your mind does! Just bring it back gently to the exercise. Know these exercises have two basic purposes: to help kids strengthen their attention and to guide them toward a particular positive experience. Ask them about their experiences and share what you experienced, too. Mindfulness-based exercises 1. Swing with your breath Paying attention to the breath is a great way to soothe the nervous system and bring some calm. Start paying attention to your breath in your chest. Feel your chest moving up and down. And feel how the movement of your breath is like being on a swing. There’s an upswing and a slight pause, then the downswing and a slight pause. Then the movement starts again. The goal of the exercise is to pay attention to and feel this whole movement – including the small quiet pauses – for as long as you can. Staying close to physical sensations helps kids relax and feel grounded in their bodies. Practising meditation at home is a great way to connect with your kids shutterstock/fizkes 2. Sounds and silence This is an example of a meditation exercise that uses kids’ sense of sound. Sensory-based practices are a great way for them to become present and calm. For this exercise, you'll need some sort of chime or bell. If you don’t have one, you can experiment with a glass or bowl that makes a ringing sound when you hit it with a spoon, for example. The sound should last 10 seconds or more. Tell your child that the purpose of the exercise is to listen to the whole sound – from the time you strike the chime until the sound disappears into silence. And when they can’t hear the sound, they raise their hand. Repeat this several times. You can quietly ask your child questions before each chime. “See if you can hear the sound even longer this time.” Or, “What do you hear after the sound is gone?” Imagination-based exercise 1. Your grounding cord In this exercise, kids imagine being connected to the whole planet earth, and all the strength and safety that brings. This exercise is done best in a sitting position, on the floor or on a chair. Guide your child to feel their tailbone and where it meets the floor or chair. Ask them to imagine a cord going from the tip of their tailbone down into the earth. Start at about five feet and progressively go deeper and deeper, until their grounding cord goes right to the centre of the earth. As you go, guide the child to feel the solidity and safety of the Earth, and how they are connected to all that strength through their cord. Use your imagination, too! Create a journey of exploration about the qualities of the earth and the child’s ability to really feel them. To finish, bring the grounding cord slowly up again, right up to your child’s tailbone. Ask them to enjoy how they feel and, if they like, to describe it to you. For example, how their body felt, what they saw or heard – leave the door open to hear their experience. It will help them to imprint the experience. Takeaway: meditation for kids We’re living in a wonderful time for meditation for kids. There are many programs and resources online and maybe even in your community that offer ways to bring meditation into your lives. I’ve given you a few links to explore at the bottom of this article. Plant the seeds of meditation for your child and watch them take root. ● Main image: shutterstock/wavebreakmedia Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.

Living our lives to the fullest begins with what's already here. These seven mindfulness tips from Dee Marques will help you to stay engaged and transform routine activities into satisfying snapshots of life. Have you ever felt that sometimes we simply go through our lives instead of living them to the fullest? Today it's common to live surrounded by distractions that make staying engaged hard, forcing us instead to continually move on to the next thing and overlook present experiences. Incorporating mindfulness through these mindfulness tips will help you to stay engaged throughout your day and enjoy the present moment. Indeed, staying mindful and finding pleasure and fulfillment in everyday things can make a considerable contribution to your overall happiness. Before exploring our tips, let's examine exactly what mindfulness is. The dictionary describes mindfulness as: “The state or quality of being mindful or aware of something” and “a technique in which one focuses one's full attention only on the present, experiencing thoughts, feelings, and sensations but not judging them.” With that in mind, here are seven tips for mindfulness to help you turn routine tasks into enriching daily activities. Read on if you’re ready to increase your awareness, boost your connection with own emotions, and improve your chances of staying engaged throughout the day. Mindfulness tips: 7 tips for staying engaged 1. Start-of-the-day ritual Cultivating enriching daily activities as soon as you start your day is crucial to your levels of engagement and well-being. Instead of waking up and getting on with your day on auto-pilot, why not create a ritual that increases your chances of staying engaged? After waking up, don't reach for your phone and scroll through social media. Instead, do some gentle stretching and notice your body getting ready for a new day. Acknowledge your gratefulness for a good night's rest that allows you to tackle whatever lies ahead. As you prepare your tea or coffee, take a minute to check in with yourself. Pay attention to physical sensations: is your body tense or relaxed? How are your energy levels? Are you hungry or thirsty? Mornings are also the perfect time to incorporate other mindfulness tips such as mindful eating or showering. Bend to mend: morning stretching is a great mindfulness tip 2. Mindful showering Talking of which! Showering is a peaceful way of starting or ending the day, as it allows you to gain an appreciation for your body and to be grateful for having the opportunity to look after yourself. As you stand under the water, do a “body scan” from head to toe and take note of any bodily sensations and your feelings. The warm water, the aroma of your favourite shower gel, and a gentle massage are treats to the senses that would be a pity to overlook. RELATED: Do mindfulness apps work? Taking note of these micro-moments can help you stay anchored in the present and counter the go-go-go mindset. In the shower, it's easier to realise when your mind wanders into the past or future. Use this mindfulness tip to realize when this happens while taking a shower and gently bring the mind back to the present moment. Shower power: stay engaged through mindful showering 3. Gratitude walks and walking meditation Having a busy life doesn't mean you can't enjoy the benefits of meditation. Simply walking and noticing all those things you have reasons to be grateful for is a way of staying engaged with the most meaningful aspects of your life. For example, you can notice your legs and feet taking you forward, a ray of sunshine helping support life all around you, or the different colours of objects or plants bringing variety and making life more interesting. “Mornings are the perfect time to incorporate mindfulness tips such as mindful eating or showering.” To practice walking meditation, find a space where you can walk undisturbed and start walking while focusing on each movement. Lifting a foot, putting it in front of the other, placing your feet on the ground, noticing how your body weight shifts as you walk, listening to your breathing, etc. This can help slow down your mind and sharpen your self-awareness. RELATED: How connecting with nature benefits our well-being As if that wasn't enough, walking itself is a beneficial physical activity that can help maintain a healthy weight and decrease stress. Moreover, some scientific studies have found that walking can strengthen the immune system and reduce the risk of developing breast cancer. And as you probably know, a healthy body feeds a healthy mind, and vice versa. 4. Mindful eating We all have to eat, but our busy schedules often make us rush through our meals leading to all sorts of ailments, from poor digestion to weight gain. To avoid this, practice mindful eating by engaging all your senses in a conscious exercise of appreciation. Try this mindfulness tip on eating a raisin: Take a raisin and hold it in your hands, imagining you’ve never seen one before. Use all your five senses to examine it. Look at its every detail: colors, structure, shiny or dull – can you see through it? Touch it with closed eyes. Try to hear if it makes a sound if you squeeze it. Smell it. See if it smells differently depending on which nostril you use. Chew it slowly, noticing its texture and flavour. Take note of the feelings and thoughts it generates. This technique is a mindfulness-based stress reduction MBSR exercise aimed at improving your ability to focus on present experiences, increase attention levels, and boost enjoyment. Eat and engage: this mindfulness tip focuses on food 5. Mindful driving The daily commute can be a source of frustration and anger, but using this mindfulness tip can turn this routine into one of those enriching daily activities that increase your awareness. Before you start the engine, take a few moments to breathe deeply and state your intention to drive mindfully. Ensure your car is a distraction-free environment – like a cocoon that protects you from the noise outside – so put your phone on silent and don’t switch the radio on. “Staying mindful and finding pleasure and fulfilment in everyday things can make a considerable contribution to your overall happiness.” While driving, there will be situations that cause anger or anxiety, but all you need to do is acknowledge your feelings: remember that you have a choice not to let those negative emotions take over. Stay engaged and drive paying attention to your surroundings. In fact, try to see the streets as if it was the first time you were driving along them, and take every interruption (traffic lights, traffic jams, etc.) as a chance to check in with your sensory perceptions. 6. Mindful appreciation Staying engaged in the present and savouring everything life has to offer is hard when our appreciation is weak. To fix this, find four or five things (or people) that make your life easier or better. These could be small details like having drinking water flow as you open the tap or having a blanket to keep you warm and cosy when it gets cold. Make a mental note of those things, or even better, write them down while you ask yourself: What benefits does this bring to my life? What is special or unique about this thing/person? How would life be without them? How did they come to be? Using this mindfulness tip to stop and think will improve your appreciation for simple (and not-so-simple) everyday things and give you more reasons to feel blessed. Watch your wash: be mindful, even when doing the dishes! © Colourbox.com 7. Staying engaged with technology Technology can be a constant source of distraction and interfere with mindful practices, so it’s important to set boundaries and know when and how to use it. Mindfulness, different meditation styles and happiness apps and podcasts with uplifting content show that technology and gadgets can be beneficial, but making mindful use of technology is also a matter of changing your habits. For example, instead of reaching for your smartphone to take a picture of your food as soon as a plate is put in front of you, take some time to look at the food. Observe how it is presented, think about how it satisfies you, and about how much work has been put into making it reach your table. Likewise, instead of rushing to check your inbox every time a mail notification pops up on your screen, take a deep breath, pause, check in with yourself, and decide if it's worth responding now or later. RELATED: Mindful people are happier due to clearer authenticity Like all other positive emotions, everyday engagement has to be cultivated. Trying to incorporate these seven tips on mindfulness into daily tasks will bring you a collection of memorable thoughts and moments that enrich your life and make it more pleasurable. And, ultimately, these enriching daily activities will allow you to live your life to the full and not just go through it. ● Main image: shutterstock/lolostock Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

Meditation hat viele wissenschaftlich nachgewiesene gesundheitliche Vorteile: Von Stressreduzierung bis hin zur Verringerung von Angstzuständen - Calvin Holbrook betrachtet die neun wichtigsten Vorteile einer Meditationspraxis. Mit der zunehmenden Beliebtheit von Meditation im Westen steigt auch das Interesse der Wissenschaft an ihr und damit die wissenschaftlich nachgewiesenen Vorteile von Meditation. In einer Welt, die sich zunehmend chaotisch anfühlt, wenden sich immer mehr Menschen der Meditation als Gegenmittel zu einem Multitasking orientierten, abgelenkten Lebensstil zu. Durch Meditation können wir unser geistiges und körperliches Wohlbefinden steigern. Der Ursprung der Meditation reicht lange zurück. Die frühesten schriftlichen Aufzeichnungen, die Veden des alten Indien, sind aus dem Jahr 1500 v. Chr. Verschiedene Meditationsstile haben unterschiedliche Techniken und Ziele und können daher nicht unbedingt miteinander vergleichen werden. Es lohnt sich also bei der Auswahl einer Meditationstechnik genauer hinzusehen. Eine davon ist die Achtsamkeitsmeditation, bei der man sich auf den gegenwärtigen Moment und die aufkommenden Gedanken, Emotionen und Empfindungen konzentriert aber sie nicht bewertet oder sich von ihnen mitreißen lässt. Ein weiterer wichtiger Stil ist die Mettameditation - Metta ist Sanskrit und bedeutet Herzensgüte oder liebende Güte. Dieser Stil leitet sich aus der buddhistischen Vipassana-Tradition ab und konzentriert sich auf universelle Liebe und Mitgefühl für andere. Viele Menschen praktizieren diese Formen heute. Die Wissenschaft unterstützt jetzt die gesundheitlichen Vorteile der Meditation - sowohl geistig als auch körperlich -, die Menschen seit Jahrtausenden instinktiv verstanden haben. Die aktuell am häufigsten untersuchte Meditationsform ist die Achtsamkeitsmeditation, da sie in Form des MBSR - Meditationsbasierte Stressreduktion - eine formales und standardisiertes acht Wochen Trainingsprogramm hat, das sich für wissenschaftliche Zwecke durch diese Standardisierung bestens eignet. Der auf Achtsamkeitsmeditation basierende kostenlose MBSR Online Kurs ist auf englisch in unsere happiness Akademie verfügbar. Was sind die Vorteile der Meditation für die mentale Gesundheit? Aufgrund dieser wissenschaftlich nahegelegten Vorteile wird Meditation regelmäßig als alternative Therapie für eine Vielzahl von Erkrankungen empfohlen, darunter: Stress Angststörungen Depressionen Schlafstörungen Das Glücksempfinden steigern Positives Denken fördern Beziehungen verbessern Steigerung der kognitiven Fähigkeiten Die Wissenschaft hat auch Hinweise darauf aufgezeigt, dass regelmäßige Meditationsübungen die Funktion des Gehirns verbessern und sogar dessen Strukturen verändern können. [2] Daher ist der Platz den Meditation zur Steigerung des Wohlbefindens und der Zufriedenheit sowohl des Einzelnen als auch der Gesellschaft insgesamt einnimmt, naheliegend. Absolute Gewissheit ist im wissenschaftlichen Kontext schwierig, da durch die Studien und Versuche eine Theorie bestätigt wird, bis es eine bessere Theorie gibt, die das Ergebnis differenzierter erklärt. Wer sich für den aktuellen Stand der Wissenschaft in diesem Bereich interessiert und die Probleme, Herausforderungen, Kritiken aktueller Studien und den faszinierenden offenen Fragen und erstaunlichen Hinweise, dem sei das Buch "Altered Traits" von Daniel Goleman und Richard J. Davidson. [1] Was sind die Vorteile der Meditation auf die körperliche Gesundheit Wissenschaftler*innen begannen in den 1950er Jahren damit, die Auswirkungen der Meditation auf Geist und Körper zu untersuchen. [3] Diese frühen wissenschaftlichen Ansätze weisen jedoch Mängel auf. In neueren Studien wurden zunehmend moderne Techniken wie EEG und fMRT eingesetzt. So kann das Gehirn vor, während und nach der Meditation gescannt werden, wodurch die Zusammenhänge zwischen Meditation und physiologischen und psychologischen körperlichen Veränderungen eingehend untersucht werden können. "Aufgrund wissenschaftlich nahegelegter Vorteile wird Meditation regelmäßig als alternative Therapie für eine Vielzahl von Erkrankungen empfohlen." Im Jahr 2013 veröffentlichten Forscher*innen der John Hopkins University einen wissenschaftlichen Aufsatz, indem sie 47 gut konzipierte Studien zum Thema Meditation identifizierten, die zuverlässige Ergebnisse gebracht hatten. Anhand dieser Studien kamen sie zu dem Schluss, dass Meditation bei einigen Formen von Depression und Angstzuständen genauso wirksam sein kann wie Medikamente. [4] Und tatsächlich unterstützt eine wachsende Zahl von Wissenschaftler*innen die Vorteile der Meditation. Schauen wir uns also neun der wichtigsten psychischen und physischen Vorteile einer regelmäßigen Meditationspraxis auf die Gesundheit genauer an. 1. Stressreduzierung Ärzt*innen beginnen zu verstehen, wie Stress eine Hauptursache für viele körperliche Beschwerden wie Herz-Kreislauf-Erkrankungen ist. [5] Einer der Hauptvorteile der Meditation besteht in der effizienteren Stressbewältigung und der daraus resultierenden Entspannung für Körper und Geist. Doch wie funktioniert Meditation? Untersuchungen an Patient*innen mit PTBS (posttraumatischer Belastungsstörung) zeigen es [6]: durch den Ausgleich des Nervensystems die Verbesserung der Gehirnkohärenz die Wiederherstellung des hormonellen Gleichgewichts Es gibt eine Vielzahl anderer, wissenschaftlich gestützter Forschungsergebnisse, die darauf hindeuten, dass die Stressreduktion ein entscheidender Vorteil der Meditation ist. Eine zweimonatige Studie mit Schwerpunkt auf Achtsamkeitsmeditation ergab, dass diese die durch Stress verursachten Entzündungsreaktionen reduziert [7]. Studien haben wissenschaftlich nahegelegt, dass Meditation Menschen hilft, besser mit Stresssituationen umzugehen [8] . Stress stoppen: Achtsamkeitsmeditation kann diese Gesundheitsgefährdung verhindern 2. Reduziert Angststörungen Daraus folgt, dass ein niedrigeres Stressniveau durch Meditation auch dazu beiträgt, Ängste zu verringern. Eine 2012 durchgeführte Studie mit fast 2.500 Teilnehmenden konnte zeigen, dass eine Vielzahl unterschiedlicher Meditationsstrategien dazu beitragen kann, das Angstniveau zu senken [9]. Eine weitere Studie aus dem Jahr 2014 mit 1.300 Erwachsenen zeigte, dass auch Transcendental Meditation® (TM) Angstzustände abbauen kann, und der Nutzen war bei den Teilnehmenden am größten, die mit dem höchsten Anspannungslevel begannen [10]. Eine weitere achtwöchige Studie zur Achtsamkeitsmeditation zeigte ebenfalls, dass die Teilnehmenden ihre Angstzustände reduzierten. Darüber hinaus hatte die Meditation weitere Nutzen. Die Vorteile der Meditation wirkten sich außerdem auf die Verringerung der Symptome von Angststörungen wie Phobien, sozialer Angst, Zwangsstörungen, paranoiden Gedanken und Panikattacken aus [11]. VERWANDTES THEMA: Panikattacken: Zwölf Tipps, die der Angst den Schrecken nehmen 3. Geringeres Risiko für Herzerkrankungen Hoher Blutdruck ist ein anerkannter Risikofaktor für koronare Herzerkrankungen. Eine in einer Zeitschrift der American Heart Association veröffentlichte Langzeitstudie ergab, dass Meditation das Risiko für Patient*innen mit Herz-Kreislauf-Erkrankungen wie Arteriosklerose, Myokardischämie und Arteriosklerose sowie das Risiko für Herzinfarkte senkte. Im Vergleich zu einer Kontrollgruppe in einer ähnlichen körperlichen Verfassung, die nicht meditierte, wurde das Risiko um 48 Prozent gesenkt. Die 2012 vom Medical College of Wisconsin in Milwaukee durchgeführte Studie kam zu dem Schluss, dass die zweimal tägliche Anwendung von Meditation Afroamerikaner*innen mit Herzerkrankungen dabei half, das Risiko für Tod, Herzinfarkt und Schlaganfall zu senken. Meditation half auch, den Blutdruck, Stress und Ärger bei einer Gruppe von Patient*innen zu senken, im Vergleich zu einer Gruppe von Patient*innen, die nicht meditierten und nur an Kursen zur Gesundheitserziehung teilnahmen [12]. 4. Verbesserung der kognitiven Fähigkeiten Jüngste Studien mit einer Gruppe von Teilnehmenden zwischen 55 und 75 Jahren haben gezeigt, dass Techniken der Achtsamkeitsmeditation die zielgerichtete visuelle Aufmerksamkeitsspanne verbessern [13]. Darüber hinaus ergab eine Überprüfung verschiedener Studien aus dem Jahr 2014, dass sogar unterschiedliche Meditationsstile die Aufmerksamkeit, das Gedächtnis und die geistige Schnelligkeit älterer Freiwilliger erhöhten [14]. Diese Studien legen nahe, dass Meditation die Fähigkeit haben könnte, altersbedingten kognitive Beeinträchtigung auszugleichen oder möglicherweise die kognitive Funktion bei älteren Erwachsenen zu verbessern. 5. Schmerzlinderung Die Wissenschaft konnte durch Forschung zeigen, dass diejenigen, die meditieren, eine größere Fähigkeit aufweisen, mit z.T. chronischen Schmerzen umzugehen, und sogar verringertes Schmerzempfinden erfahren können. In einer 2014 veröffentlichten, groß angelegten Studie wurden die Auswirkungen regelmäßiger Meditation bei 3.500 Teilnehmenden untersucht. Die Studie schloss, dass verringerte chronische oder intermittierende Schmerzen durch die Meditation erreicht worden waren. "Die Wissenschaft hat gezeigt, dass regelmäßige Meditation tatsächlich die graue Substanz des Gehirns ankurbeln kann. Es scheint, dass wir die Fähigkeit haben, unser eigenes Glücksempfinden zu steigern." Eine weitere Studie aus dem Jahr 2011, die im Journal of Neuroscience veröffentlicht wurde, ergab interessante Ergebnisse zum Schmerzempfinden. Einige Teilnehmer*innen hatten zuvor vier Tage Achtsamkeitsmeditationstraining erhalten, die Kontrollgruppe nicht. Anschließend verwendeten die Forscher MRT-Scans, um die Gehirnaktivität bei den Teilnehmenden zu beobachten, während sie einen schmerzhaften Reiz erfuhren. Meditierende Teilnehmende wiesen eine erhöhte Aktivität in den Gehirnzentren auf, die die Schmerzen kontrollieren. Gleichzeitig berichteten sie von einer 40% geringeren Schmerzintensität und 57% geringeren unangenehmen Schmerzerfahrung [15]. 6. Verbesserter Schlaf Während die Wissenschaft des Schlafes in gewisser Weise ein Rätsel bleibt, wissen wir, dass Schlaf für unsere Gesundheit und unser Wohlbefinden von wesentlicher Bedeutung ist [16]. Die Studie aus dem Jahr 2015 verglich zwei auf Achtsamkeit basierende Meditationsprogramme, indem sie die Teilnehmer zufällig einer von zwei Gruppen zuordnete - eine, die Meditation praktizierte, und eine, die Meditation nicht praktizierte. Eine Studie ergab, dass der Vorteil der Meditation für die Teilnehmenden war, dass sie früher einschliefen und länger schliefen als diejenigen, die dies nicht meditierten. [17]. Strandleben: Meditation bringt viele gesundheitlichen Vorteile mit sich 7. Mit dem Rauchen aufhören Meditation bringt auch weitere, indirekte gesundheitliche Vorteile mit sich. Beispielsweise kann Meditation hilfreich dabei sein, das Rauchen aufzugeben. Somit wird das Risiko von durch Rauchen bedingte Krankheiten und gesundheitliche Beschwerden verringert. Die Wirkung regelmäßiger Meditationen ist kumulativ. Wenn der Stress abnimmt, wird der Impuls zum Rauchen verringert. Eine Studie mit Menschen, die täglich meditierten, ergab, dass 50 Prozent nach zwei Jahren das Rauchen aufgegeben hatten und weitere 30 Prozent ihren Tabakkonsum signifikant gesenkt hatten [18]. 8. Steigert das Glücksempfinden Studien an der Universität Kyoto ergaben, dass der Precuneus-Bereich des Gehirns bei Menschen, die sich als glücklich und optimistisch einschätzten, größer war als bei Menschen mit einer negativeren Lebenseinstellung. Die Wissenschaft hat gezeigt, dass regelmäßige Meditation tatsächlich die graue Substanz des Gehirns ankurbeln kann. Es scheint, dass wir die Fähigkeit haben, unser eigenes Glück zu entwickeln. Dr. Wataru Sato sagt dazu, dass wir jetzt verstehen, dass Meditation die graue Substanz im Precuneus erhöht. Es wird also möglich sein, wissenschaftlich fundierte Programme zu entwerfen, um ein glücklicheres Gehirn zu entwickeln [19]. 9. Das Wohlbefinden und die Zufriedenheit von Mitarbeitern verbessern Kontemplative Praktiken wie Achtsamkeitsmeditation und Achtsamkeits- oder Dankbarkeitsyoga können für Unternehmen hilfreich sein, um das Glück und die Gesundheit ihrer Mitarbeitenden zu steigern: Eine glückliche, gesunde Belegschaft ist ein Schlüssel zum Erfolg eines Unternehmens. Nach einem Achtsamkeitskurs (MBSR) für 600 ihrer Mitarbeitenden stellte das Unternehmen Transport for London fest, dass 80 Prozent eine Verbesserung ihrer Beziehungen festgestellt hatten und sich entspannter fühlten. Zudem fühlten sich mehr als die Hälfte bei der Arbeit glücklicher und 64 Prozent erlebten bessere Schlafmuster. Ein weiterer Vorteil der Meditation für den das Unternehmen war, dass die Abwesenheitsquote aufgrund von Krankheit und Stress um enorme 71 Prozent sank. Weitere Vorteile von Meditation: eine glücklichere und gesündere Gesellschaft Indem Meditation uns ermutigt, uns auf die Gegenwart zu konzentrieren, beruhigt sie uns und befähigt uns, ein glücklicheres Leben zu führen und alle Schwierigkeiten des Lebens zu bewältigen. Die Wissenschaft zeigt, dass Meditation nicht nur eine wirksame Therapie für viele häufige Krankheiten ist, sondern auch dazu beiträgt, dass Menschen ihr Glücksempfinden verbessern. Außerdem steigert sie ihr Mitgefühl für andere und ihr eigenes körperliches und geistiges Wohlbefinden. Dies alles führt zur Entwicklung eines mitfühlenden, blühenden und belastbaren Menschen in unserer Gesellschaft. Meditation lernen ist schnell und einfach möglich. Es gibt eine Reihe von kostenlosen Meditations- und Glücksapps, aber auch der in der happiness Akademie auf englisch angebotene MBSR Kurs bringt einem verschiedene Meditationstechniken wie die Achtsamkeitsmeditation, Metta also die MEditation der liebenden Güte oder den Bodyscan näher. In unserem Forum hat unsere MBSR und Meditationslehrerin Tine verschiedene geführte Meditationen und Meditationen für Anfänger zusammengestellt. Sie steht dir bei Fragen mit Rat und Tat zur Seite und freut sich über neue Tipps und Beiträge im Forum. ● Quellen: [1] https://www.richardjdavidson.com/altered-traits [2] https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#1f51d33e1465 [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253124/ [4] http://www.hopkinsmedicine.org/news/media/releases/meditation_for_anxiety_and_depression [5] https://www.bbc.com/future/article/20120619-how-stress-could-cause-illness [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5747539/ [7] https://www.sciencedirect.com/science/article/pii/S0889159112004758 [8] https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967 [9] https://onlinelibrary.wiley.com/doi/abs/10.1002/da.21964 [10] https://www.ncbi.nlm.nih.gov/pubmed/24107199 [11] https://www.researchgate.net/publication/5946075_Relationships_between_mindfulness_practice_and_levels_of_mindfulness_medical_and_psychological_symptoms_and_well-being_in_a_mindfulness-based_stress_reduction_program [12] https://www.sciencedaily.com/releases/2012/11/121113161504.htm [13] http://dx.doi.org/10.1007/s12671-015-0482-8 [14] https://www.ncbi.nlm.nih.gov/pubmed/24395196 [15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3090218/ [16] https://www.medicalnewstoday.com/articles/325353.php [17] https://www.ncbi.nlm.nih.gov/pubmed/26390335 [18] http://www.hindawi.com/journals/crp/2011/537101/ref/ [19] http://www.kyoto-u.ac.jp/en Im englischen Original von Calvin Holbrook Calvin ist Journalist und der Editor des englischen happiness Magazins, Künstler und Liebhaber von alten Dingen. Er liebt es zu Schwimmen, macht Yoga und tanzt gerne zu House- und Techno-Musik. Hier erfährst du mehr über ihn.