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9 Science Backed Meditation Benefits That Will Take You From Stressed Out To Cool, Calm, and Collected

The alarm went off and I reached my arm over to stop it, but of course, I knocked the whole dang thing on the floor.

This meant I couldn’t just hit the snooze button, I had to roll over to the edge of the bed, lean over and pick it up.

The worst part of all was if I didn’t do it soon, the kids would wake up and that’s the last thing I wanted.

I rolled over and hurried to grab my screeching phone so that it could stop that annoying buzzing sound and I rolled back over thinking about what I had to get done today.

Of course, it was the same things as always, cleaning, cooking, working, getting the kids ready for bed. 

I remember when my life was exciting and I had things to look forward to.

I don’t know how I got here.

They said that you should go to school, get married, have a career, buy a house, have kids, and I did all that by 30, yet I feel empty.

I start scrolling YouTube on my phone and yes before you come for my throat, I know the experts say to not go on social media first thing in the morning. But, experts aren’t always right, and I needed a sign that there is more to life than just this.

I came across a video that said something about meditation benefits and the title and pic intrigued me. So I clicked on it and let the video play.

Man, what that video told me seemed like the sign I’ve been looking for!

The benefits of meditation were exactly what I was looking for, in fact, I want to share with you what I learned.

Woman enjoying meditation benefits

What is Meditation Exactly?

So before you blow me off and be like, “oh I know what meditation is”, just hear me out because meditation is much more than just sitting on the ground and being silent.

It is a practice where you use a technique to train your attention and awareness so you can achieve a mentally clear, emotionally calm, and stable state.

And with the way my life was going, where everything seems the same, where I am rushing to make everyone happy so they look at me like I am a good wife, friend, and mom, I knew this was exactly what I needed.

I knew meditation was the sign I was looking for.

I focus so much on the what if’s in life that it is stealing joy from the life that I am living now.

I am constantly wondering if I made the right decisions and playing different scenarios in my head. Like what if I waited to have kids or got married. This way I would’ve had more time to do what I really wanted. 

So, knowing that meditation could help stop the running thoughts so I can enjoy the moments now, was exactly what I was looking for.

But of course, I had this thought in the back of my head questioning is mediation good or bad? 

Woman meditating by a water fall

Is Meditation Good or Bad?

To make sure that I wasn’t interpreting, finding a YouTube video on meditation benefits as a sign incorrectly, I ended up going down the rabbit hole about meditation.

I looked into seeing if meditation is good or bad and I found this article that surprised me.

I mean all you hear about is all the amazing meditation benefits and tips that meditation has to offer, so when I found this article about how meditation could be harmful, I was quite intrigued.

A 2017 study published in PLOS One by Brown University and the University of California examined the experiences of 60 meditation practitioners and some of the things they found were:

  1. It may prompt negative thinking. Nearly 1/2 of the participants experienced this.
  2. Your sensory perception may change. Some of the participants saw visions, illusions, and had increased sensitivity to light and noise.
  3. It may decrease your motivation. You may experience non-attachment which is when you lose interest in activities that you previously enjoyed. Not going lie if I could get non-attachment to this shopping habit of mine, shorty would be balling!
  4. You can relive negative memories and emotions. Yeah, this one made me a bit hesitant because I grew up with an alcoholic father and a mom with mental health problems, so there is a lot of my childhood I don’t remember at all! 
  5. You can experience some physical side effects. You could feel things like pain, pressure, headaches, fatigue, and dizziness.

There are some other effects that I read about in the article that truly had me rethinking maybe this wasn’t a sign.

But after reading about the side effects, I learned about meditation benefits and the benefits truly outweighed the negative effects for me so I decided to give meditation a go.

Rocks balancing on top of one another

Meditation Benefits That Made Me a Believer

Of course, meditation couldn’t be all bad, or else everyone and their mama must be crazy because it seems to be like meditation is all the new “it” thing, right?

So, I did some digging to verify what are the benefits of meditation. 

Side note: While I was doing all of this research, the kids were still asleep! It was truly a miracle. 

I took that as a sign that meditation may be the right thing for me after all.  

Anyways, I am getting off track, here are some meditation benefits and meditation tips that truly made me a believer:

Increased Self-Awareness

Being a mom means that you are juggling everything and constantly running. I don’t mean running in just a physical sense, your mind is running too, so much so that it is hard to fall asleep at night.

Increasing self-awareness allows you to see yourself and make changes to build on your areas of strength as well as identify the areas where you need improvements too.  

Reduced Stress

Of course, this one is a no brainer. I mean what mom wouldn’t love to have her stress reduced, right?

A Greater Sense of Calm

Having a greater sense of calm can help you be more in control of your emotions and your life. 

Increased Self-Compassion

When you increase your self-compassion you lower your levels of anxiety and depression because you can recognize when you are suffering.

Therefore, you realize you need to be kind to yourself instead of being your worse critic.

More Positive Outlook

Having a positive outlook has more benefits than just the obvious of being happier.

Having a greater positive outlook is known to increase your life span, lower your rate of depression, have fewer colds, and even have better cardiovascular health.

Which is super important so that you can continue to take care of those beautiful children of yours.

Increased Focus

You ever hear your spouse talk to you and you randomly start thinking about all the things you ate or need to do, instead of just listening?

No, just me?

Ah, okay then…

Well, having increased focus allows you to not only hear those conversations but it also helps with reducing stress and increasing your productivity.

Improved Mood and Well Being

Well, as you know from reading the beginning of this post I most certainly could’ve used an improved mood because waking up everyday feeling like my life is the same is getting old QUICK!

Since meditation is know to improve your mood, definitely made me a believer that meditation was for me!

Reduced Anxiety

Meditation reduces anxiety?

No medications needed?

I’m in.

Oh my gosh to not have to stress about every second and actually enjoy the moment would be a game-changer!

Less Fatigue

If your first thought when you wake up in the morning is, “Man I never get enough sleep!”, then we need to best friends right now, because that’s mine too!

But, imagine a world where your first thought could be one of gratitude.

One like, “Man, I am so blessed to have this life”.

Which can totally happen with meditation because you will be less tired and looking forward to the day instead of looking forward to bedtime.

Not even going to lie, there are so many more meditation benefits, but if I listed them all here, this article would never end! 

I know after reading those benefits you are pretty much on board with this whole meditation thing. As you can see the cons that I listed above do not hold any weight to the pros of meditation. 

Sis, I was so ready to find a cute mat to cross my legs on and even thought about practicing mantra meditation which is a technique I learned about and you can learn more here.

Anyways, before I spent my coins on a mat and a cute outfit to meditate in, one more thought crossed my mind and that was, does meditation really work. 

Women enjoying meditating together and the meditation benefits

Does Meditation Really Work?

With a limited amount of time and a to-do list that is over a foot long, I don’t have any time to waste. So luckily, before I ordered that cute outfit and mat, I realized I needed to dig a little further and see if meditation does work. 

To sum it it up, I needed to see if the meditation benefits were what I needed in my life right now.

Meditation has been practiced for thousands of years but it’s only been studied for a few decades.  

Some studies show that meditation can help people

  • Relax
  • Manage Chronic Stress
  • Reduce Reliance on Pain Medication.

But this isn’t conclusive because most of the studies done have measured the effects of meditation on a short period of time.

Many people say the effects of meditation deepen the longer you practice it. So, neuroscientists are continuing to study its effects. If you would like to know more about the studies done, you can check out this article here.

Rocks balancing on top of one another

How Long Does it Take for Meditation to Work?

Knowing that the effects of meditation get better the longer you do it, brings up the question, how long does it take for you to experience the meditation benefits you’ve been looking for?

I mean if you are ready to dive in and get started with meditating, you are pretty much doing it because you want the benefits that people are raving about, right?

You don’t want to waste your time.

You want to know that if you sit down and do it will you feel the effects the first few times that you do it or will it take weeks?

From researching, I found out that you should try meditation for at least a month and then weigh the pros and cons of the meditation benefits that you experienced.

How Often Should I Meditate?

Now that you know you should give meditation at least a month before deciding if it’s good for you or not, that brings up the question, how often should you meditate.

I know you are looking for a straightforward answer because, so was I. But what I found out is that it depends on where you are at in your meditation journey.

Since you are reading this, I am assuming you are doing your research before you get started, so I would say you are a beginner or novice, like me.  

This means that you should meditate anywhere from 5 to 10 minutes every day to start with. The better you get, the longer you can meditate. 

But, you must know that there are different types of meditation or should I say meditation techniques that you can do. 

Woman sitting on pillow on ground meditating

What Meditation Technique is Right For You?

Not going to lie, looking into the different meditation techniques took forever!

The kids woke up by this time and that meant I couldn’t continue to lay in bed and look up all of the meditation benefits and techniques, so researching this part took up some time because I was astonished at how many there are.

But what I boiled it down to is that there are about 7 types of meditation that are well known. They are:

Loving-Kindness Meditation

  • In this type of meditation, you are working at trying to have an attitude of love and kindness toward everything including your enemies. 

Body Scan Meditation

  • In this type of meditation, you scan your body and look for areas of tension. The goal is to notice where tension is built up inside your body and release it. 

Mindfulness Meditation

  • This type of meditation goal is to help you remain aware and present at the moment.

Breath Awareness Meditation

  • The goal of this type of meditation is to focus on only your breathing and ignore other thoughts that enter your mind. 

Kundalini Yoga

  • This type of meditation combines movement with deep breathing and mantras to help improve your physical strength and reduce pain. 

Zen Meditation

  • This type of meditation is different from the others because it allows you to find a comfortable position, focus on your breathing, and mindfully observe your thoughts without judgment.

Transcendental Meditation

  • This type of meditation goal is to rise above your current state of being. It involves different mantras based on a complex set of factors. 

To help you pick the right meditation technique for you, you have to figure out what exactly do you want. What is your goal?

If your goal is to improve your physical strength then Kundalini Yoga is for you.

If your goal is to become more mindful and live in the moment, then Mindfulness meditation is for you.

To pick the right meditation technique you have to be honest with yourself and pick the one that has the best meditation benefit that aligns with who you are and who you want to be. 

Woman feeling free on the beach

The Last Thing You Need To Know About Meditation Benefits

Man who knew that me almost falling off my bed to get my alarm would lead me down a rabbit hole of meditation benefits? 

Crazy right?

But, here’s the point, as you can see many meditation benefits can truly help you escape the mundane day to day of doing the same thing over and over without an end in sight!

In fact, I am personally going to give meditation a try since I spent so much time learning and sharing all the benefits it has. But I also realized that meditation may not “cure” everything.

I realized that meditation will help but it won’t be everything I need. I know that what I really need to do is make time for myself. 

Because, I am doing everything for everyone else, and because I am trying my best to make everyone else happy, I pretty much lost myself!

I don’t know who I am, what I want, or what makes me happy anymore, because I don’t make time for self care.

It’s been so long because I haven’t made time to check in with myself, but that’s all about to change, with my self care guide.

This self care guide will help me practice self care in 15 minutes or less. It is full of self care games, planners, and helps me to figure out my triggers.

If you feel like you need meditation benefits and a little bit more, then grab the free guide to self care in 15 minutes below!

Remember Love Always And Spread Bliss,

Ree

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