Kan meditation hjälpa mot ångest och stressnivåer?

Kan meditation hjälpa till med ångest- och stressnivåer?
Svaret på denna fråga är ja. Meditation som en praxis har använts i århundraden i många kulturer för att främja fred och välbefinnande i sina samhällen.

Även om det inte var populärt i västvärlden förrän nyligen, har det snabbt erkänts som ett fantastiskt sätt att sakta ner livet och utveckla ett lugn där det tidigare kan ha varit kaos.

Vad är meditation och hur kan jag anpassa den till min livsstil?

För många som aldrig har provat meditation tidigare kan bilden av meditation vara ett mörkt rum fullt av människor som sitter med benen i kors och nynnar eller sjunger.

För många västerländska nybörjare kan tanken på att delta vara skrämmande.
Sanningen är dock att meditation handlar mer om fokus, medvetenhet och lugnande av sinnet än om de åtgärder som vidtas för att uppnå detta.

En grundläggande förklaring till meditation är att det är en mental övning som används för att:

  • Gör sinnet lugnt.
  • Tänk bara på ögonblicket och strunta i distraktioner och oro från det förflutna och framtiden.
  • Träna upp medvetenheten och var uppmärksam sekund för sekund i det tidsutrymmet, och låt alla tankar på andra ögonblick passera.
  • Träna sinnet att fokusera på bara en eller två saker som händer just nu och inte vandra och prata under denna träning.
  • För samman kropp och själ för att främja den fysiska kroppens välbefinnande, den mentala tanken och utövarens allmänna välbefinnande.
  • Slutligen, att lära sig att föra kroppen från ett tillstånd av hypervigilans och stress till ett tillstånd av lugn med fokus på sinne och kropp.
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Meditation kan se ut på många olika sätt för olika människor.
Meditation fokuserar i allmänhet på en känsla eller ett objekt, så meditation kan översättas till många åtgärder.

Meditation kan vara en särskild form av yoga, eftersom sinnet koncentreras på kroppens rörelser och andningsövningar.

Det kan också vara i en sittande ställning (som lotusställningen) eller en lätt ställning där man lyssnar på musik eller koncentrerar sig på andningen.

I yoga ingår också en metod för meditation i slutet av en lektion med savasana (kroppsposition) och ledd av en lärare genom en guidad meditation.

Lyssna på specifika ljud som ljudskålar, avslappnande musik eller vitt brus som regn, strand, vind eller djurljud.
Specifika frekvenser under meditation kan leda till läkning av specifika psykiska och fysiska tillstånd.

Vad är stress och ångest?

Stress är en vanligt förekommande del av vardagen.
Tidsramar, deadlines, negativa händelser och incidenter kan orsaka stress.

Det finns också kronisk stress som orsakas av en serie händelser som förvärras och gör att du ständigt blir mer och mer stressad utan lindring.

En allvarlig eller traumatisk händelse kan också leda till att du fastnar i ett stresstillstånd där en obehaglig händelse förvandlas till en stressande händelse på grund av dina redan skärpta sinnen.

Stress i alla former kan vara skadligt för hälsan.
Pågående eller akut stress kan dock leda till allvarliga hälsoproblem som hjärtsjukdomar, håravfall, viktökning och humörstörningar som depression och ångest.

Ångest i små mängder är normalt.
Att till exempel känna sig nervös inför en viktig eller stressig händelse är förväntat.

Men när känslan av överhängande undergång, rädsla, fruktan eller skräck börjar infinna sig i vardagliga händelser eller kontinuerligt, kan det leda till depression och stress.

Lindriga och svåra ångesttillstånd kan vara livsförändrande och försvagande och hindra dig från att njuta av livet.

Ännu allvarligare är att det kan leda till fysiska tillstånd som paniktillstånd med panikattacker, hjärtklappning, flämtande andning, viktminskning och aptitlöshet.

Hur kan meditation hjälpa till om jag har ångest eller stress i mitt liv?

Ångest är ett tillstånd där hjärnan skapar rädsla för en framtida händelse, som kan vara en faktisk händelse eller en inbillad händelse.

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För vissa med ångest kan till exempel bara det att lämna huset orsaka ångest, vilket leder till stress.
För andra har livet varit ovänligt och en enskild händelse eller en serie händelser har fått dem att få ångest utan att de kan peka ut den exakta anledningen den dagen.

Poängen är att sinnet lever i framtiden eller det förflutna och för med sig rädsla från tidigare eller föreställda händelser in i sinnet, vilket påverkar kroppen.

Stress är en fysisk reaktion på att man inte kan slappna av och lugna ner sig.
Detta kan också påverka kroppen.

Meditation har visat sig ge betydande förbättringar av symtomen på stress och ångest.
Men hur fungerar det här?
Vilka är de omedelbara fördelarna och vilka är de långsiktiga fördelarna?

De kortsiktiga och långsiktiga fördelarna med meditation mot stress och ångest

Det finns både kortsiktiga och långsiktiga fördelar med att börja och upprätthålla en meditationsrutin om du lider av stress och ångest.

När du går in i en meditationsklass för första gången är det normalt att känna viss oro oavsett om du är där för att få hjälp med stress eller ångestsymtom.

Men om du låter dig ledas av din meditationsguide kan du finna frid när du lär dig att meditera.

Kom ihåg att alla i klassen är där för samma sak och att det inte finns någon som dömer – i meditationsklasser finns det bara stöd.

Kortsiktiga fördelar med meditation

Meditation hjälper dig att föra ditt sinne till det nuvarande ögonblicket.

Rensa bort röran, de tjattrande och oroande tankarna som du kanske har blivit så van vid att du inte ens hör dem längre.

Meditation riktar din uppmärksamhet mot dina tankar, låter dig lyssna till dem och släpper dem sedan.
Så istället för att tankarna ständigt skramlar runt i huvudet, hörs de, bekräftas och släpps.

Under en lektion kommer du att bli ombedd att fokusera på ett ljud, din andning eller din guides röst.

Du kommer regelbundet och försiktigt att påminnas om att rensa tankarna och få instruktioner om hur du gör det.

Med tiden kommer din andning att sakta ner, din hjärtfrekvens kommer att regleras och du kan hitta en nivå av lugn och mindfulness som du inte har kunnat uppnå under en lång tid.

Detta frigör hormonerna dopamin, serotonin och oxytocin, vilket ger dig en varm, glad och avslappnad känsla.
Du kanske till och med somnar.

När lektionen är slut kan du känna lättnad, lugn och en känsla av kontroll som kommer att följa med dig från lektionen och påverka dig under en tid efter lektionen.

Hur länge du behåller denna känsla och lugn efteråt kommer att öka med din erfarenhet och varje klass eller personlig övning.

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Långsiktiga fördelar med meditation

De långsiktiga fördelarna med meditation för stress och ångest är många och generösa.
De är som snöbollar och kommer med tiden att förbättra ditt allmänna välbefinnande och din hälsa.

De fysiska och psykiska fördelarna på lång sikt med att använda meditation för att minska de akuta symtomen på stress och ångest är:

Förbättrad sömn – Om du förbättrar din sömn kommer du att känna dig mer avslappnad och utvilad varje dag.
Att känna sig bättre under dagen hjälper dig att fatta bättre beslut och må bättre inom dig själv varje dag.

Förbättrad kognitiv funktion – Förbättrad minnes- och koncentrationsförmåga hjälper dig att komma ihåg uppgifter och instruktioner bättre.
Koncentrationsförmågan hjälper dig att prestera bättre hemma och på jobbet.
Ditt självförtroende kommer att förbättras och du kommer att förbättra din självkänsla.

Minskade negativa tankar – Meditation lär dig att höra och släppa negativa eller distraherande tankar.
Du kommer att lära dig att släppa negativa tankar som tidigare skulle upprepa och rulla över i ditt sinne och gå vidare med din dag.

Förbättrat immunförsvar – Mindre stress och bättre sömn förbättrar immunförsvaret genom att minska inflammationen i kroppen.
Minskad inflammation innebär att immunförsvaret inte är utmattat utan kan återuppbyggas, vilket förbättrar din hälsa.

Koncentrationsförmåga och bättre relationer – Stress och ångest vid långvariga tillstånd kan försämra din förmåga att fokusera och uppnå mål.
Du kan i allmänhet tänka mycket bättre när du sover bättre, mår bättre och kontrollerar dina negativa tankar.
Detta förbättrar din förmåga att lösa problem och fatta beslut med självförtroende.
Det hjälper dig också att förbättra dina personliga och yrkesmässiga relationer.

Meditation kan förbättra din livskvalitet genom att förbättra ditt sinne, vilket kommer att gynna din kropp.

Även om det finns en hel del forskning kvar att göra, visar den forskning som redan har slutförts att meditation kan ha fördelar och lindra stress och ångest.

I lekmannatermer skapar det en brytare som bryter cykeln och ger dig stunder av frid som tidigare kan ha känts omöjliga.
Som alla verktyg eller färdigheter kan det ta tid att lära sig, och med tiden kommer ytterligare förbättringar.

Om du lider av stress- och ångestsymtom har du inget att förlora och kanske mycket att vinna på att prova meditation.

För de bästa meditationstillbehören av hög kvalitet, kolla in våra rekommendationer för att ta din meditation till nästa nivå.

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