The benefits of daily meditation can improve the health of the mind, body and soul.
When thinking of the practice of meditation and the benefits of daily meditation, some people may be put off by thinking it takes too much time or they can't just sit still when there are 100 other things to get done. Statistically, even just 20 minutes of daily meditation can have benefits on physical, mental and spiritual health. They may also perceive meditation as being part of some sort of religion. Think of the act of meditating as a form of stress relief first and foremost for the average individual. Here, you’ll find out what meditation is really about and be exposed to a whole new world of the benefits of daily meditation.
Physical Benefits of Daily Meditation:
Physically, meditation introduces more prone, or energy, into your body to improve your health. Additionally, daily meditation lowers high blood pressure, and the lives of blood lactate, which helps in reducing anxiety attacks. It can improve your immune system, increase you energy level, as well as serotonin production which can help improve your behavior and mood. Been suffering from headaches lately? A benefit of daily meditation is that it can decrease some tension related pain that is inflicted on your body, such as insomnia, ulcers, muscle and joint problems and reduces tension headaches.
Mental Benefits of Daily Meditation:
Studies on the physical benefits of daily meditation have uncovered some remarkable findings around the effects mental benefits of daily meditation on the brain and mental health.
There is, among people who practice meditation of any type, a 75 percent drop in the occurrence of depression. There was a 30 percent drop in anxiety with a 65 percent rise in feelings of well-being. Each of these benefits spills over into some very crucial areas of importance. With anxiety disorders often comes impulsive behavior. This can cause addictions which is now at epidemic proportions around the world apart from the East. There is a reason for this. We have vastly different cultures and lifestyles that yield very different results. One of the most valuable and long-term benefits of daily meditation is we will no longer be subject to the ills that a spoiled Western culture delivers. We will reduce cravings for the fast food we eat. If we adopt mindfulness meditation, which we will get into in a bit, we will be far happier with less.
So, does this mean that we are going to want to sell our worldly possessions and climb the Himalayas? No. That, is yet another misconception. What will typically happen over time is the very mechanisms in the brain and body, as well as the emotional body will cease to be on overdrive. Your need to be turned on to every piece of technology for long periods of time or short bursts all day and night will disappear. Your brain is a very trainable and miraculous thing; however, it is also a creature of habit and likes it that way so much it will do all it can to keep it there.
Your brain works tirelessly to do two things. One, avoid pain and two, seek pleasure. So, in the case of the daily benefits of meditation on the mental and physical bodies, you can see it this way. You will become essentially addicted to the feeling and the freedom the meditation gives you. In essence, you will not just become a different person but a person that is attracted to vastly different things.
The next benefit is resilience. Life brings pain and adversity at times. Sometimes we can’t prevent or change that, so, how resilient we are becomes very important. Daily meditation builds our resiliency muscles.
This last benefit of daily meditation, at least on the most popular list, is it will help us live a lot longer and healthier and here’s why. If we were to ask the average person how they thought daily meditation could make you live longer and healthier, the typical answer would be heart attack and stroke prevention. While that may be true to an extent, the benefits of daily meditation on our longevity goes deeper than just a calm cardio vascular experience. What meditation does in this sense is cease the cravings to smoke or overeat due to emotions being on overdrive.
As you go along on your daily journey, to work or school or wherever your path leads you regularly, you’ll see that daily meditation is something that will improve your emotional intelligence. For people with a propensity to bouts of anger, or those who tend to become easily irritated, you’ll notice that you react less and less on this scale. Your social connections will be so much different and so much more meaningful.
Image via Quiet Mind Meditation:
With practice, you can look forward to a lot of super changes in your mind that will start to come naturally and effortlessly. Within six months of daily practice you will notice a marked increase in your ability to focus and in your mental strength when you really need it. This is why meditation is great for students. Study time can be cut by 50 percent or more. Cramming will no longer be the way you will pass your courses and that means more free time for you!
There are many benefits of daily meditation for those in the creative arts. Dancers, singers and painters, as well as anyone who has to think creatively and have that special energy flowing through them are blessed through meditation. This is because when you train your mind in any type of meditation, you naturally remove energetic blocks and mental blocks from your existence.
Spiritual Benefits of Daily Meditation:
Here we look at the spiritual side of meditation. Many people are so put off by meditation simply because they are confused as to whether they can or should meditate. Spirituality is the concept that we are connected to something bigger than ourselves. Meditation can help center that concept and even allows you the time to explore it within your own mind. Or not. If you want, you can sit there and think about the laundry you have to get done.
One way to understand the benefits of meditation is to understand that yes, you are a spiritual being having a human experience. This means that the very act of being human, even being an atheist is still spiritual. It is who we are at our core. Who we are is not what we do or what we own. We are here to elevate ourselves through whatever belief system we have chosen. Meditation is simply another expression of who we are and a way to connect with our “source” whatever or whoever this may be to us.
Try Meditation for Yourself:
There are too many types of meditation to mention here. But, there is one type of very powerful meditation you can learn now, today and we are going to give you that bonus and teach you. So, can this really give you all the benefits that we’ve covered here if it’s really that simple? Yes. Why? Because less is more, period. With meditation you must keep this in mind.
When you are doing an activity like washing dishes or vacuuming or even walking, engulf yourself in that process. Stay there in the now. If you have thoughts let them pass through without judgement. Repeat how good it feels or the fact you can hear the wind or birds. No matter how corny it seems, it’s a way to keep your mind in one place, (where you are and no where else). The benefits we described come about when you develop the skill of being in the moment. You can do this for three straight months only three to four days a week and you will see a marked difference in being able to stave off distraction!
The second phase you can take a Hatha yoga class. Yoga was simply a way to deal with advanced meditation poses without falling asleep and was later developed into a more complex activity for health. This is the perfect second phase so you can begin to really enjoy the benefits of daily meditation. If you physically can’t participate in yoga, you can research other more complex meditation phases and you are guaranteed to see how mindfulness has honed your ability straight away. Meditation is a life-enhancing activity you can enjoy for many years.
Suicidal thoughts are quite universal and commonly experienced by people undergoing severe stress. Suicidal ideations usually occur when a person feels that they are no longer able to cope, especially with an overwhelming situation. As these situations and thoughts are temporary; some do not carry it through, while others may be at a risk of attempting or committing suicide. Since the suicidal rate is increasing in today’s world; it becomes essential to identify the risk factors that are responsible for such behaviour and are given below:
"I have a severe stomach ache, I feel like vomiting ... Mom, please!! I can't go for exam."
"I read it! I knew it all ... But I just blacked out."
"I just couldn't write! My hands were trembling."
"I messed up this question! I can do nothing right... I can never succeed in life!!"
It's not uncommon for students to experience such problems before/ during an exam.
Most of us suffer from some degree of anxiety when we prepare or sit for an examination. Examination usually leads to a lot of tension and anxiety commonly known as examination phobia. Examination phobia or Examophobia is a mental disorder found in most of the students. When exams arrive, students become extremely worried and make plans about how to study, how to perform better and get good grades. Some students find exams so difficult that the phobia makes them sick as they simply find themselves unable to cope up with the exam fear. There may be sweating, palpitations that disturb so much that one cannot think straight and end up messing up the paper. Also, in subsequent exams, it becomes worse and the fear intensifies. The person may end up feeling a failure, feeling guilty and may even be suicidal!
Anxiety is a normal human feeling that is part of life and can often serve as a good form of adrenaline. However, in few people, this adrenaline rush exceeds normal limits and at times may lead to some negative consequences.
Exam anxiety is:
1. Excessive worry about upcoming exams
2. Fear of being evaluated
3. Apprehension about the consequence
4. Experienced by many normal students
(I) Environmental Causes
1. High expectations of parents
2. Parents imposing their ambitions on children
3. Parents competing for higher social status through child's scores
4. Constant comparison with other kids
5. Fear of teachers
6. Insulting remarks from teachers
(II) Poor studying styles:
1. Irregular coverage of the entire syllabus
2. Trying to memorize the course book
3. Binge learning
4. Studying all-night right before exams
1. Reading without understanding the topic
2. Unable to recollect the material
3. Not making revision notes
4. Not revising
(III) Psychological factors:
1. Feeling little or no control over the exam situation (rather than knowing and applying exam strategies)
2. Negative thinking and self-criticism
3. Irrational thinking about exams and outcomes
4. Irrational beliefs "If I don't pass, my (family/boyfriend/girlfriend/friends) will lose respect for me"
5. Irrational demands "I have to get at least 98% or I am worthless."
6. Catastrophic predictions "I'll fail no matter what I do—there’s no point."
7. Low Self-esteem
8. Fear of failure
SYMPTOMS OF EXAM ANXIETY
The symptoms can range from minor nervousness to a panic attack, which can ruin the test. But whatever the level of your anxiety, learning to keep yourself calm and managing the fear of sitting for an examination is what it takes to come out with flying colors.
1. Physical symptoms. Headache, nausea, diarrhea, excessive sweating, shortness of breath, rapid heartbeat, lightheadedness and feeling faint can all occur. Test anxiety can lead to a panic attack, which is the abrupt onset of intense fear or discomfort in which individuals may feel like they are unable to breathe or having a heart attack.
2. Emotional symptoms. Feelings of anger, fear, helplessness and disappointment are common emotional responses to test anxiety.
3. Behavioral/Cognitive symptoms. Difficulty concentrating, thinking negatively and comparing yourself to others are common symptoms of test anxiety.
HOW TO PREPARE WELL FOR AN EXAMINATION
Fortunately, there are several methods that you can adopt to reduce your examination stress, which will not only help you to get higher grades but also improve your overall mental health.
1. Regular Studies Develop good study habits- ATTEND classes regularly, finish all the assignments on time, make notes properly and be an actively engaging student in school. Leave plenty of time to revise so that you don't have to do last minute cramming. Giving yourself adequate time will help to boost your confidence and reduce any pre-exam stress as you know you have prepared well. Instead of waiting for the eleventh hour, start studying as and when the academic year commences. With a good amount of time before hand, you will certainly feel more relaxed as you have plenty of time to give-in your best.
2. Exercise Matters - It is of paramount importance to maintain mental, psychological and physical health to ace any exam. Exercising regularly, deep breathing and ‘pranayama’ help in improving one’s cognitive faculties, that results in lesser anxiety and simultaneously better grades in the tests.
3. Don’t Undermine the Importance of Diet - Be careful about your diet during the exams. A diet lacking in essential nutrients can put a major dent in your preparations; make you feel nauseated, SLEEPY OR overstressed during the crucial hours.
4. SLEEP WELL - Adequate sleep is also vital. SLEEPING TOO LESS OR TOO MUCH CAN ALSO HAMPER YOUR ABILITIES
5. Support - Take short breaks in between and spend some quality time with your family; share your feelings and state of mind with them. Spending time with the family can turn out to be a major stress booster.
6. Set a Study Time: Lastly, drawing up a schedule will help you make the most of your study time. Set aside a time for your studies and follow it meticulously. Keep it flexible so that you can make the necessary adjustments.
7. Stay focused: Concentrate on your studies, not others during the examination time. Avoid talking with other students about the subject before an examination.
8. Use Mnemonics: Mnemonics are the techniques of memorization. You can make chart, rhymes or phrase to memorize your lessons.
9. Practice Deep Breathing Regularly - Meditation is one of the best medicine that can reduce your anxiety. Make a habit to Meditate at least 10 minutes per day. It surely increases your concentration power.
10. Consult Psychologist: If your anxiety becomes uncontrollable, don’t hesitate to consult a psychologist or therapist. CBT (Cognitive Behavioural Therapy) is pretty effective in treating anxiety disorders. It helps to change your thought process and negative beliefs. Performance or test anxiety is highly treatable so you can get absolutely get a better result.
HOW TO ATTEMPT THE EXAMINATION IN BEST POSSIBLE WAY
(I) ON THE DAY OF EXAM
1. Get a restful, uninterrupted sleep the night before so you wake up refreshed and revitalized the day of the exam.
2. Have a healthy breakfast but strictly avoid oily and heavy food
3. Recheck your required stuff (pen, pencil, compass box, eraser, admit card, watch etc) before leaving home.
4. Take the water bottle along with you to the examination hall.
5. Avoid touching new/left-out topic at the last moment.
6. Aim to reach the examination hall well in time.
7. Avoid being part of Before-exam peer discussions on How well-prepared or unprepared others are! The classic "Tera kitna ho gaya" question followed by undue comparisons can be a complete confidence killer. So Beware !!
8. If feeling tensed, take deep-long breaths and engage in positive self-talk; reminding yourself that you prepared best to your ability and tell oneself " I CAN DO IT "
(II) IN THE EXAMINATION HALL
a. Handwriting should be neat & readable.
b. Instead of very long paragraphs, put your answer point-wise.
c. Wherever possible, illustrate the information via Flowcharts/diagrams etc.
d. Highlight: underline or highlight the main points using pencil / coloured markers but you should keep it for last spare moments.
(III) TIPS FOR PARENTS:
Encourage your kids! Parents have the ability to address underlying fears that may be present with test-taking. At a deep level, even subconsciously, a student may fear failure for a variety of reasons. There could be a fear of looking dumb to friends, of not getting into the best school, or of not meeting parent’s expectations. A great help is for parents to reinforce their unconditional support and encouragement to the child. Parents, let your children know that their grade does not determine their worth. Believe in your child.
Help them get over the myth that "Success in exam is a predictor of success in life".
Good marks = Great job.
Poor marks = End of life!!
In short, "There are no secrets to success. It is the result of Time Management, Hard work and Learning from mistakes"
Financial issues can crop up between a couple, and if not sorted out in time, it has the potential to disrupt marital bliss. From the 19 th century to the 21 st century, the financial dependence of women on men has had a gradual transformation to financial independence. Yet financial issues between couples have not ebbed.
Having Different Spending and Saving Habits
The most common thread of discord among couples relates to spending habits. Sometimes it is the woman who likes to splurge on clothes and accessories, while the man likes to save every penny. Sometimes it is the man who likes to spend on booze and gambling and the woman likes to save. Sometimes both of them may be splurging on the stuff of their liking and they blame each other for not saving enough.
Most people live with loans, be it credit card loans, car loans, home loans or something else. As couples discuss each other’s debt position, sparks may start flying if one has an awful record of taking loans and repayments.
Most often, while discussing financial matters, couples don’t take into consideration each other’s obligations. If one has inherited a debt from his/her late parents, one may have to repay it. This is an obligation that people have to meet if they don’t want to let go of the property which had been mortgaged to secure the loan. However, the wife may not try to understand this obligation on her husband’s part. Sparks may fly
between those couples regarding such financial obligations.
Power play between partners can arise when one earns and the other does not. It may also arise when one of the partners does not have a job or one earns considerably more than the other. If one of the partners hails from a rich family and the other has a modest financial background, it may also cause power play between them. In all these cases, one with more income, a rich family background or the sole earning member may want to dictate spending or saving terms. This can cause friction between the partners.
Expenditure Related to Children
Having children is bliss, but raising them is expensive. It can cause friction between the partners if one wants to have more children than the other. If one partner wants two or more children, but the other is worried about the cost of raising more than one child, it may cause a squabble between them. At the end of the day, it boils down to being a financial issue.
Caring for Extended Family
One may need to take a loan to provide medical aid to his/her parents or to help his/her brother who has lost his job. However, the other partner may be upset with that person for this. It may result in bickering.
Whatever the case might be, it is important for partners to resolve any financial issue that may arise. And in case they are not able to resolve it themselves, they can get in touch with an experienced Psychologist to get a professional resolution.
With today’s lifestyle, it is almost impossible to avoid stress. Each person experiences stress in a different way and can tolerate different levels of stress. For some work is a source of stress while for others it could be strained relationships or financial trouble. Stress, if not dealt correctly can harm a person mentally, emotionally and physically. Stress can also make a person age faster. Hence. it becomes essential to understand how to deal with the wear and tear of stress.