If you can meditate for 15 minutes every day for a long time, it will bring many magical changes to your body, mind and spirit.
1, improve sleep insomnia.
Practicing meditation will help us sleep soundly without causing any side effects related to sleeping pills.
When the circadian rhythm is out of balance, it will lead to insomnia and difficulty in falling asleep.
Practicing meditation can give the body a thorough rest, which helps to reset the circadian rhythm and promote its normal operation.
Meditation has greatly improved the sleep of many people with sleep disorders, poor sleep quality and insomnia all over the world.
And with the improvement of sleep quality, people's physical and mental conditions will also be improved.
Step 2 cultivate compassion
It has always been believed that meditation can make people more kind and compassionate, and scientists have tested it.
In 20 13, Condon and others conducted a hidden sympathy test for those who practiced meditation.
In this study, they were first arranged to sit in the waiting area with two actors. When another actor on crutches pretended to be in pain, the two actors sitting next to the meditator completely ignored them, and they sent an unconscious signal that they didn't want to care.
But those who practice meditation are more than 50% likely to help people in pain.
3. Change the brain structure
Meditation is such a powerful method that it changes the structure of the brain in just eight weeks.
To prove this effect, in a study of 20 1 1, Hennel and others arranged 16 people to participate in a meditation training, and collected their brain images before and after the training.
The results showed that compared with the control group, the density of hippocampus gray matter related to learning and memory increased.
Step 4 relieve pain
One of the benefits of changing the brain structure is that people who meditate tend to suffer less.
20 10 grant and others put heating plates on the calves of meditators and non-meditators, and found that meditators are less sensitive to pain.
Step 5 improve bad habits
Practicing meditation will help us to relax deeply, which will help reduce the stress related to substance addiction (such as food, wine, drugs or cigarettes).
For people with bad habits, insisting on meditation will completely change their habits and lives.
Many people with irregular living habits, self-mutilation tendency and addiction can change their inner needs and physical and mental habits through meditation and meditation.
Step 6 enhance creativity
Proper meditation can help solve some problems that require creativity.
Colzato and others conducted a study on 20 12, which asked participants to accept a classic creative task: think as much as possible about multiple uses of a brick.
Those who use the "open monitoring" meditation method come up with the most methods. This meditation method liberates the mind by paying attention to breathing.
7. Improve memory and concentration.
The core of meditation is to learn to concentrate and better control the focus of attention.
Now, more and more studies have proved that meditation can improve attention. For example, in 2007, Jha and others arranged for 65,438+07 people who had not practiced meditation to attend an eight-week stress-reduction training course based on Vipassana.
Then compared with the control group (17 people). After a series of attention assessment tests, it was found that the trained people were more focused than the control group.
8. Improve the ability of multi-tasking.
Since meditation can improve all aspects of cognitive ability, it should improve work performance.
In 20 12, Levy and others tested the ability of several groups of people (human resource managers) to handle multiple tasks.
Therefore, people who practice meditation perform better than those who have no meditation experience in completing typical office tasks, such as answering phones and writing emails. Managers who practice meditation can concentrate on their work better and feel less work pressure. Almost 99% people's ability to study, work and create will be greatly improved after long-term contact with meditation.
9. Reduce anxiety
Meditation is often recommended for those who are anxious. This is just one example of many studies. In 20 13, Zaidan and others found that attending four meditation classes (20 minutes each time) was enough to reduce anxiety by as much as 39%.
10, fighting depression
The core symptom of depression is the deep thought-the repeated occurrence of repressed thoughts.
Unfortunately, it is useless if you just advise people with depression not to think about those depressing things. Because the treatment of depression is to control the patient's attention to some extent.
An effective method is mindfulness meditation. Mindfulness means living in the present, not focusing on past regrets and future worries. Hoffman and others wrote a review on 20 10, summarizing 39 research literatures on mindfulness, and found that mindfulness is effective in treating depression.