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Meditation is a relaxation technique to train and focus your mind. This exercise can be done by anyone and does not require a lot of money or special equipment. Apart from that, meditation also offers many health benefits, one of which is reducing stress.

Meditation can be an exercise to relieve stress and anxiety. This is because meditation works by focusing and clearing your mind, so you can feel calmer, more comfortable and productive.

This practice is generally done by sitting quietly, closing your eyes, and breathing slowly and regularly, for at least 10–20 minutes. However, meditation can actually be done by anyone and anywhere. When done regularly, this exercise can support mental health and brain health. 

Meditation and How It Works

When you are stressed, the body will release stress hormones which can cause various effects on the body, such as increased heart rate and blood pressure, causing anxiety and insomnia, and affecting libido and appetite. 

Once stress is controlled, the body's condition will return to normal as usual. However, some people may find it difficult to control stress. 

To calm the mind and reduce stress well, you can try several methods, including meditation. When meditating, you will be trained to put aside negative thoughts that trigger stress, motivate yourself, and make your body calmer and more comfortable. 

Apart from that, meditation also has an effective way of activating gamma waves in the brain , which plays an important role in the process of learning, concentration, memory and awareness. 

Various Health Benefits of Meditation

Meditation is an activity that has been carried out for thousands of years in various countries, such as China and India. Various research so far has also proven that meditation can provide many benefits to support daily productivity and mental and physical health, such as:

• Prevent and alleviate stress, depression, and anxiety 
• Regulate emotions and train positive thoughts
• Reduce pain
• Prevent high blood pressure and keep blood pressure normal
• Makes you sleep better and helps overcome insomnia
• Improves concentration, memory, and prevents dementia
• Strengthens the body's immune system

Meditation can also be done as a way to help overcome addiction problems, such as addiction to nicotine, drugs, alcohol, or certain medical conditions, such as irritable bowel syndrome and sleep disorders. 

However, it is important to remember that the role of meditation cannot replace medical treatment methods in treating certain diseases. Therefore, if you have a certain disease and want to try meditation to relieve the symptoms you are experiencing, you should consult a doctor first.

Various Types and Processes of Meditation 

There are many types and relaxation techniques in meditation, such as yoga, transcendental meditation, tai chi, and qigong. Everyone has the same goal, namely achieving peace and tranquility. 

In general, there are 2 best known meditation techniques, namely:

• Focused meditation or concentration, namely meditation that is done by focusing attention or concentration on a particular object, such as a sound or sensation to achieve inner peace.
• Meditation mindfulness, namely a meditation technique that combines concentration exercises with awareness or feelings of introspection towards the condition of the body and the surrounding environment.

Even though there are many meditation techniques, in essence this activity consists of several main elements which include:

1. Focusing thoughts

A focused and calm mind is the most important element of meditation. This step can help clear your mind of the many distractions that trigger stress, anxiety and worry.

2. Breathe slowly

Slow and deep breathing can increase the oxygen inhaled into the lungs, so that the amount of oxygen in the blood and throughout the body increases. This can make your body feel more comfortable during meditation. Sufficient oxygen can also make it easier for the brain to focus and concentrate.

3. Do it in a quiet place

If you are not used to meditating, try starting to do it in a quiet place and free from things that have the potential to be distractions, such as ringing cell phones, the sound of the TV, or other sounds. vehicle. Once you get used to doing it in a quiet place, you can get used to meditating in a busy place. 

4. Position the body comfortably

Make sure to meditate in a comfortable body position so that the results feel optimal. You can do it in a sitting, lying, or even walking position. This comfortable position is also very helpful in keeping your posture good during meditation. 

To be able to meditate well, you can try starting with the following steps:

• Sit up straight and take deep breaths slowly and repeatedly. 
• Focus your attention on your breath and your feelings. 
• Focus your mind on various parts of the body alternately, while continuing to breathe slowly. Be aware of what you feel in these parts of your body. You can also intersperse meditation sessions for prayer, gratitude, or positive self-talk.
• After getting used to meditating by sitting, you can try meditating by walking. Focus on leg movements and avoid walking too fast. The walking location can be anywhere, for example in the yard. 

Try to regulate your emotions and thoughts. Filter negative emotions and maintain positive thoughts, so you can feel calmer and more comfortable. 

For maximum results, try making meditation part of your daily routine. However, remember, you also need to get enough rest, exercise regularly, and stay away from cigarettes and alcoholic drinks to maintain a healthy body. 

If you find it difficult to meditate comfortably, for example because your thoughts are too busy, you feel anxious, or because of certain health problems, try consulting a doctor or psychologist.

Consultations can be done quickly, practically, and without leaving the house via Chat with a Doctor. That way, your doctor or psychologist can provide advice regarding the type of meditation that is suitable for your condition.

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