Health Tips - 10 Types Of Meditation To Soothe Your Mind

Meditation can reduce our stress and calm our thoughts. 

 

Meditation is to our minds what exercising is to our bodies. Just like our bodies benefit from regular fitness exercises, our brain benefits from mental exercises. 

 

Through various techniques that encourage focused attention towards our bodies, meditation helps us stay in the present instead of worrying about the future or making us sad about our past. Various health tips and benefits of meditation are like a detox for our brain. It helps calm our thoughts and reduces our stress levels. 

 

There is no right or wrong way to meditate. What works best for you will entirely depend on your lifestyle, energy, and schedule. You might want to try different techniques to find something that works for you and suits you. Here, we are discussing 10 major kinds of effective meditation practices, how they work, and their health tips and benefits:

 

10 Types of Meditative Practices 

 

1. Yoga 

 

 

Involving various asanas (postural exercises) and yogic breathing techniques, Yoga originated from Hinduism. The meditative form of exercise helps us stretch our joints and our muscles. Various health tips and benefits recommend Yoga for increasing focus, intense concentration, and helping us empty our minds of random thoughts. 

 

2. Mantra Meditation 

 

Also originating from Hinduism and Buddhism, mantra meditation involves chanting simple phrases/mantras like “I am happy” or just “Om” while one is deep breathing. The practice involves observing thoughts that come in and out of their minds without reacting to them while performing mantra meditation. 

 

3. Guided Meditation 

 

This meditative practice requires one to sit still, close their eyes and imagine various situations and places that one will find relaxing. Usually, a teacher or a meditation application guides a person by using certain sounds and smells, like the sound of whales or sea waves or the smell of scented candles or incense sticks. All of this combined helps one achieve a deep meditative state of mind. This is pretty similar to the Japanese meditative practice, Reiki. Reiki also involves guided meditation techniques with a Reiki master. All such guided meditation techniques help us harness the power of our subconscious mind to curb our bodily functions like hormone fluctuations, blood pressure, and anxiety. 

 

3. Tai Chi 

 

A Chinese form of martial arts, Tai Chi, involves various health tips and benefits for us. It includes the performance of a self-paced series of movements and postures in a controlled manner while one also practices deep breathing. Tai Chi helps keep our muscles limber and controls our reaction to stress. 

 

4. Progressive Muscle Relaxation

 

 

The practice of progressive muscle relaxation is based on an age-old belief that physical relaxation can result in mental relaxation. Progressive muscle relaxation involves various methods to alternate relaxation and tension of our body’s muscle groups in a specific order. This form of meditation is often done before one goes to sleep. This is, therefore, especially useful when one has anxiety issues, insomnia, and obsessive compulsive disorder (OCD). The meditative technique also helps people with tension headaches, blood pressure, and migraines. 

 

5. Visualization 

 

When performing this form of meditation, a mobile app or a guide will prompt you to picture something in your mind. It might be a pleasant memory from your childhood, scenery, or your happy place. By visualizing a positive image and focusing on the same, you can begin to slowly let go of all the stress in your body. 

 

6. Reflective Meditation 

 

Reflective Meditation is a technique that invites a person to ask a question and think deeply about the same. It is one of the best health tips recommended to people with anxiety and irritability syndrome. Questions like “What are you most grateful for?” helps people focus on the positive aspects of their lives and emotions and can drive feelings of gratitude in people. 

 

7. Zen Meditation 

 

Zen meditation is an ancient Buddhist technique that involves sitting in an upright position and observing one’s breath. The way your breath can move in and out of your body is something one needs to focus on instead of any other object. One is encouraged to just “be” and not think of focusing on anything around them or anything else in particular. 

 

8. Movement Meditation 

 

 

If you often find that sitting in one place can be pretty tedious, movement meditation can help you out! This form of meditation has various health tips and benefits for our daily mental and physical health. Movement meditation practices are helpful for us since they help us connect with our true, inner self. So, everything that we do on a daily basis, like walking alone to gather our thoughts, squishing a stress ball, kneading dough, sitting at a beach listening to the ocean waves crashing on the shore, watching sand sift through our fingers, are practices that are meditative in nature. They help us connect our outer and inner selves and rid us of all the stress. 

 

9. Contemplative Meditation 

 

For some of us, movement meditation alone might not work. For such people, simple activities like gardening, dancing, and writing a journal/diary are powerful tools. They are great meditative practices to help integrate your body and mind. This helps burn off a large amount of nervous mental energy for us. 

 

Health Tips and Benefits of Regular Meditation 

- It helps relieve anxiety and stress 

- It helps improve work productivity 

- Improves one’s outlook on psychosomatic diseases, which tends to flare up because of stress. Examples of such diseases include diabetes, hypertension, rheumatoid, asthma, irritable bowel syndrome, and arthritis. 

- It helps us cope and uncover any repressed memories and past trauma 

- It helps improve our posture

- It helps reduce our muscle aches and muscle tension 

- It helps improve our quality of life and sleep

- It helps improve our memory power 

- It helps lower your blood pressure and heart rate 

 

Health Tips for Good Meditative Practices 

 

- You must choose a fixed place and time to meditate 

- One should select a comfortable and relaxing position that helps you focus better. However, the position should not be such that it makes you fall asleep. 

- You should begin your meditation journey with trained experts. 

- Some Yoga and Tai Chi postures might not be suitable for you, especially if you are suffering from back issues and arthritis or if you are pregnant. 

- Meditation is not a one-stop solution to all problems in your life. Being patient with your journey will go a long way. 

- Baby steps are the key here. Small steps in the beginning and gradually increasing the intensity of meditative practices is the way to go. 

 

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Research suggests that certain probiotic strains may positively influence cholesterol levels by modulating the gut environment. Probiotics may impact cholesterol metabolism through several mechanisms. They can interfere with dietary cholesterol absorption, promote cholesterol conversion into less harmful forms, and influence the expression of cholesterol synthesis and transport genes. Incorporating probiotic-rich foods, such as yogurt and fermented products, or probiotic supplements can contribute to a healthy gut microbiota.7. Continuous Glucose Monitoring (CGM)Continuous Glucose Monitoring (CGM) devices are typically used to track blood sugar levels in individuals with diabetes. However, these devices can also offer valuable insights into the relationship between blood sugar and cholesterol metabolism. Elevated blood sugar levels have been associated with adverse changes in lipid profiles, contributing to a higher risk of cardiovascular disease. Integrating CGM into cholesterol management allows individuals to monitor real-time blood sugar fluctuations. By identifying patterns and correlations between blood sugar levels and changes in cholesterol, individuals can make informed decisions about their diet, exercise, and cholesterol medication management. Check This Out: Lifestyle Changes to Control Increased Cholesterol8. Omega-3 Fatty Acid SupplementationOmega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are polyunsaturated fats in fatty fish like salmon, mackerel, and sardines. These essential fatty acids are renowned for their cardiovascular benefits, including the ability to lower triglyceride levels and reduce inflammation. While dietary sources of omega-3 fatty acids are crucial, supplementation with high-quality fish oil capsules can provide concentrated doses of EPA and DHA. These supplements are often recommended for individuals with elevated triglyceride levels or those seeking additional cardiovascular protection.9. Advanced Imaging TechniquesCoronary Calcium Scoring: This non-invasive imaging test uses computed tomography (CT) to detect and quantify calcium deposits in coronary arteries. Calcium deposits are associated with atherosclerosis, and a higher calcium score indicates a higher risk of coronary artery disease. Carotid Intima-Media Thickness (CIMT): This ultrasound-based test measures the thickness of the innermost layers of the carotid arteries. Increased thickness is associated with atherosclerosis and can be an early indicator of cardiovascular risk. CIMT measurements provide insights into arterial health, allowing for targeted interventions to prevent the progression of atherosclerosis.10. Interval Training For FitnessHigh-intensity interval Training (HIIT) is an advanced exercise strategy that involves alternating short bursts of intense physical activity with periods of rest or lower-intensity exercise. HIIT has gained popularity due to its efficiency in improving cardiovascular health, including positive effects on lipid profiles. HIIT can improve cardiovascular risk factors, including increased HDL cholesterol, reduced low-density lipoprotein cholesterol, and improved triglyceride levels. The intensity and variability of HIIT stimulate the cardiovascular system, promoting adaptations that contribute to better lipid metabolism and overall heart health.NEXLIZET Is The Most Efficient SolutionNEXLIZET is a cholesterol drug formulated to fight bad cholesterol and improve the body's overall functioning. Following are the details about this medicine for high cholesterol: Dual Action Composition: NEXLIZET is a once-daily, nonstatin pill containing bempedoic acid to effectively lower LDL-C when incorporated into a healthy diet and existing lipid-lowering regimens. Targeted Condition: Adults with heterozygous familial hypercholesterolemia treatment (an inherited condition leading to high bad cholesterol) or those with established cardiovascular disease linked to elevated Low-density lipoprotein cholesterol levels. Bempedoic Acid: Works by reducing the production of cholesterol in the liver. Uncertain Outcomes: While NEXLIZET demonstrates promising cholesterol-lowering capabilities, its ability to decrease complications like heart attacks or strokes still needs to be determined and requires further research. Guidelines for Usage: Always adhere to prescribed dosages by your healthcare practitioner. Take one pill orally once daily, with or without food. Swallow the NEXLIZET tablet whole; cutting, chewing, or crushing is not recommended. Also Read: Top Foods to Reduce LDL Bad CholesterolConclusionMastering cholesterol treatment and management requires a well-thought-out plan and evolving approach. While traditional strategies lay the foundation, advanced methods offer a deeper understanding of individual risks and provide targeted interventions. As technology and research continue to advance, staying informed and incorporating these advanced methods into your heart health plan can pave the way for more resilient cardiovascular system. Always consult healthcare professionals for personalized advice and guidance for your health profile.