5 Minutes a Day Can Change Your Life
What Is Meditation?
Meditation is an ancient practice used for centuries to promote physical and mental well-being. The basic principle of meditation is simple: focus your attention on one thing. For example, attention could be focused on your breath, a mantra, or a particular area of your body and allow everything else to fall away. This can be difficult at first, as our minds are constantly bombarded with thoughts and distractions.
With regular practice, you can train your mind to focus more efficiently, and the benefits of meditation will become more apparent. Meditation has been shown to improve many aspects of health and wellness and can be a powerful tool in recovery from substance use disorders.
Meditation Science
Many studies have shown that meditation is effective self-regulation and emotional management tool. Researchers are not sure exactly how meditation works, but the research shows it engages multiple networks in the brain, including the amygdala. The amygdala is responsible for the protective fear responses of fight, flight, freeze, and fawn and is thought to be involved in how we ruminate on past experiences and worry about the future. Regular practice allows the brain to be rewired to a less reactive baseline. In addition, meditation has been shown to increase levels of the neurotransmitter GABA, which helps to promote relaxation and fight anxiety.
In one study, participants who underwent eight weeks of mindfulness-based meditation showed significant increases in gray matter density in the hippocampus, the part of the brain associated with learning and memory. The participants also showed a decreased gray matter density in the amygdala and increased connection between the limbic system and the prefrontal cortex. This suggests that meditation can help to rewire the brain and reduce the prevalence and intensity of cravings.
Benefits
There are many benefits of meditation, including increased compassion and decreased selfishness. In addition, meditation can help to clear your mind, allowing you to focus on the present moment and your thoughts and feelings. This can lead to a greater understanding of yourself and others and a more loving outlook on life. In addition, meditation can help to reduce stress and anxiety, which can be essential in our fast-paced world. Finally, meditation can help increase your sense of well-being and inner peace, which are important factors in leading a happy life in recovery.
Mindfulness-Based Relapse Prevention
A mindfulness-based relapse prevention program (MBRP) for individuals with substance use disorders is an effective tool for reducing craving and increasing presence. Clinical studies found that individuals who participated in an 8-week mindfulness-based relapse prevention program had significantly reduced levels of cravings compared to those who did not participate in the program.
Additionally, those who participated in the mindfulness-based relapse prevention program also showed an increase in presence. The mindfulness-based relapse prevention program consisted of weekly mindfulness meditation sessions and exposure to mindfulness-based applications such as body scans and progressive muscle relaxation. The findings suggest that mindfulness meditation may provide a way for individuals to cope with triggers and cravings without returning to substance use. In addition, meditation has been shown to improve cardiovascular health, reduce stress and anxiety, improve sleep quality, and boost cognitive function.
Physical Health Benefits
Meditation offers a host of physical health benefits. For example, regular meditation can help to lower blood pressure, improve lung function, and boost the immune system. Meditation can also help manage pain, reduce inflammation, and enhance sleep quality. In addition to these benefits, meditation can also help increase serotonin levels and endorphins, chemicals known to promote feelings of happiness and well-being. Increasingly, meditation is recommended for managing chronic conditions.
Just 5 Minutes a Day
Starting your day with a few minutes of meditation can dramatically improve the quality of your day and your life. Here’s how to do it:
- Set your alarm for 5 minutes earlier than usual
- Turn off the alarm and close your eyes
- Focus on your breath
- Inhale slowly and deeply through your nose, feeling your stomach expand
- Exhale slowly through your mouth
Continue this pattern for a few minutes, letting your mind focus only on the breath. When you find your mind wandering, gently bring your attention back to the breath. After a few minutes, open your eyes and start your day.
If you prefer guided meditation, thousands of free meditations are on YouTube, and you can customize them as needed. In addition, several apps like Calm, Headspace, and Insight Timer offer many meditation choices with the option to customize for time, intent, and emotional state or mix and match pre-selected programs. The above apps include a free trial to see if it is right for you.
Meditation is effective in the treatment of substance use and mental health disorders. Meditation can help reduce cravings and increase presence; two critical factors in maintaining sobriety. In addition, this practice can help to increase self-awareness and provide a sense of calm and peace. In a world that is often chaotic and stressful, meditative practices help us slow down and be here now. If you or someone you know is struggling with substance use, meditation may be a powerful tool in the recovery arsenal. There are many ways to practice meditation; some include movement or chanting. One way to incorporate meditation into your life is with 5 minutes of intentional breathing in the morning before getting out of bed. For more information on how to use meditation and other mindfulness practices to stay sober, call Restoration Recovery Center at (888) 290-0925.
