Meditation is gaining more and more traction in the West as people come to recognize all the benefits associated with the practice.
While much of the time people will use anecdotal evidence when they wax poetic about the power of meditation, there is a growing body of scientific evidence to back up these claims.
Those having trouble dealing with stress and anxiety might particularly benefit from incorporating meditation into their daily routine.
You may be wondering how you can quantify stress when conducting a scientific inquiry.
Well, if scientists back in 1946 could demonstrate nuclear magnetic resonance, surely we can find physiological stress markers.
When studying meditation’s effects, the answer is that you can track the body’s inflammatory response.
And the results by this metric have been very promising thus far — a study published in Science Direct found that the group that practiced mindfulness meditation over the course of the experiment experienced lower amounts of neurogenic inflammation compared to the control group.
In order to enjoy many of the incredible cognitive and physiological effects meditation can have, however, the practice must be done consistently.
Yes, you can meditate once and feel good because of its relaxing effect on the mind.
But it’s really when you meditate as a daily habit that you gain the true benefits.
Here are some tips for incorporating meditation into your daily routine.
Meditate at the Same Time Each Day
One of the most surefire ways to build a lasting habit is to do the activity at the same time each day.
Many bodybuilders and strongmen will train at the same time each morning or evening (or both), and soon the activity becomes automatic.
Once something becomes a part of your routine, it ceases to require any willpower to do, even if it is challenging.
Many people prefer to schedule their daily meditation in the morning. This is because it sets the tone for the day.
If you start off each day with presence and mindfulness, it will be easier to bring this attitude with you as you go about the rest of your day.
Link Meditation to a Specific Task
This strategy is similar, except instead of tying the practice of meditation to a specific time, you tie it to another existing part of your routine.
If you still want to meditate in the morning then, as Modern Health Monk points out in a helpful Youtube video on the subject, you can simply meditate immediately after you make your bed, or right after you eat breakfast.
Eventually you will come to associate the two tasks.
This means that, for example, when you make your bed, your mind will already be thinking about meditation, and you’ll be more likely to meditate as a daily habit.
If you’ve seen 1212 number and wondered what it means, click here to find out the meaning of angel number 1212.
While you certainly shouldn’t expect any drastic changes overnight, you may be pleasantly surprised at how quickly meditating consistently changes your lived experience.
You will find yourself more present and relaxed, even on challenging days.
Think of what the world might look like if more people were living in the moment rather than constantly getting distracted.
The streets would be safer with more drivers paying close attention to the road, and we would likely have fewer than the almost 6 million accidents that occur in the U.S. each year.
We can use some examples from the world around us to understand how meditation helps us adapt and respond to stress.
How do buildings stay resilient and resist the harsh elements?
They have a structure that is strong yet flexible — 50% of the world’s steel goes to buildings and infrastructure because the material is very strong, but bends when it needs to rather than snapping.
When we meditate as a daily habit, we cultivate our ability to bend with the challenges of the day, rather than allowing them to break us.