Mindfulness Meditation

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If you have been followed the articles that I have written for weightlifting for a beautiful world, you know I have touched base with mindfulness many times in the past. Well today, I will do it again and the reason is, it burns me up with emotional tension, because I see so many beautiful people not living a life of joy and happiness. Not being fulfilled emotionally or physically, being left to endure stress and anxiety and the pain of sadness. And one of the major reasons is, the lack of mindfulness.

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And here are some reasons that we all should use mindfulness. Usually by doing nothing is extremely poor advice to follow, if you want to feel better. However, a strong body of literature, is now showing that mindfulness and meditation which is the attentive arts of being still, allowing our thoughts to pass without indulging them, are founts of good health. There is new science that is turning up a lot of support for the ancient techniques, proving that they have the power to influence many aspects of our mood and our body.

Boys and girls, you don’t have to be a katmando monk to reap the benefits. Our latest research has shown that on a yoga mat, in the classroom or even in your living room, you can use mindfulness to feel better with just a little bit of practice.


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Mindfulness meditation even works once you hit that wonderful pillow, partly, because it increases the relaxation response and eases all that worried. A 2015 randomized clinical trial assigned a small number of adults with hard to treat sleep disturbances, to either sleep-hygiene education or mindfulness meditation. After six short weeks, individuals in the mindful group showed sufficient sleep improvement compared with the other group, and they were also less tired and depressed during the day. Another study showed that when people with Insomnia practice slow even breathing for 20 minutes before going to sleep, they all woke up fewer times during the night. Impressively, yet another study showed that mindfulness meditation works better than a sleep aid for insomnia.


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A series of new studies are looking at how the brains of mindful meditators respond to pain, and what they are finding is absolutely surprising. This technique that has been around for literally thousands of years is reducing pain through novel mechanisms. In one study, that was led by Fasel Zeidan who is the director of the Brain Mechanical of Pain and Health Lab at the University of California, San Diego.

At Wake Forest University, Zeidan and his team recruiter 75 healthy individuals, and scanned their brains using an MRI, while they had a hotprobe placed on the back of a leg. Then our researchers sorted them into groups and gave all of them different types of training. However, all of them thought they were getting the real intervention, but only one group actually did: the people who received mindfulness meditation training.

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All of the groups experienced a reduction in pain (chalk that up to the placebo effect). However, the mindfulness meditation group totally outperformed them all, with a 27% reduction in pain intensity. Emotional pain that was measured by self-reports of extremely unpleasantness, was totally cut by 44%. How meditation is able to do this is not yet actually known. But Zeidan’s lab has shown that meditation activates higher order brain regents that are associated with emotion regulation, focus and cognitive control, while tamping down the activity in the thalamus, which transmits painful information from the body. That helps to stop pain from being spread throughout the brain.

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According to a review of 47 studies, which look at data from 3,500 adults and was published in JAMA Internal Medicine-people that were in mindfulness programs showed moderate reduction of psychological stress. In a similar study from December 2015, some researchers compared exercise with mindfulness meditation and found that after only 6 weeks both reduced stress, anxiety and symptoms of depression. While improving the quality of sleep and well-being.

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Before the sniffles force you to take that medication, go ahead and try meditation. In a randomized controlled trial that was published in Annals of Family Medicine, the researchers found that people who practicing mindfulness meditation, was about 33% less likely to develop a respiratory infection, than the people who did-not meditate. Also, their symptoms were less severe and didn’t last as long, compared with the ones of the control group. Meditation reduces stress, which may be actually partly responsible for these health protective benefits.


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YES indeed, a natural and potent source of stress relief is on the table in front of you. There is new science that is showing that slowing down and deepening your breathing can definitely have a profound effect on well-being. There are a lot of researchers that can’t imagine how something so simple could actually have effects on physiology, Andrew Weil says. Who is a physician and the founder of the Arizona center for Integrative Medicine at the University of Arizona.

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Breathing exercise, a staple of mindfulness and meditation practices, has been shown to help improve heart rate, help control blood pressure, and make arteries more flexible, and activate the parasympathetic nerve system, which tamps down our body’s fight or flight response to stress. Weil and some others, who are experts, now believe deep breathing has a place in a clinical setting. In one recent study, slow breathing sections for 30 minutes a day reduce blood pressure, and people with hypertension, and the effect persisted. Also in a 2015 randomized controlled trial, a few healthy woman’s who did eight weeks of twice-weekly yoga with breathing exercises, significantly reduce their anxiety however, those in the control group did not.

By each day, those who are in the medical field and science, are learning that mindful meditation can help both our mind and body’s in ways that we did not imagine. What I have laid out for you here today, it’s just a taste of what mindful meditation can help you with if you will embrace it. This ancient technique, is alive and well, and can help all of us have a better quality life. My friends, you owe it to your self, and to those who you love, to give mindful meditation a sincere try. You have everything to gain, and absolutely nothing to lose.


May good health and prosperity be always with you.

Humbly yours Paul Earl.