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A similar study showed that human resource workers who regularly practiced mindfulness meditation stayed focused on a task for longer. These workers also remembered details of their tasks better than their peers who did not practice meditation Moreover, one review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying and poor attention Even meditating for a short period may benefit you. One study found that four days of practicing meditation may be enough to increase attention span Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus thoughts.

It improved participants' ability to perform memory tasks in multiple studies of age-related memory loss Furthermore, a review of 12 studies found that multiple meditation styles increased attention, memory and mental quickness in older volunteers In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia.

It can also help control stress and improve coping in those caring for family members with dementia 27 , Some types of meditation may particularly increase positive feelings and actions toward yourself and others. Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself.

Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances and ultimately enemies. Twenty-two studies of this form of meditation have demonstrated its ability to increase peoples' compassion toward themselves and others One study of adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent.

In other words, the more effort people put into Metta meditation, the more positive feelings they experienced Another group of studies showed the positive feelings people develop through Metta meditation can improve social anxiety, reduce marriage conflict and help anger management These benefits also appear to accumulate over time with the practice of loving-kindness meditation The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors Research has shown that meditation may help people learn to redirect their attention, increase their willpower, control their emotions and impulses and increase their understanding of the causes behind their addictive behaviors 35 , One study that taught 19 recovering alcoholics how to meditate found that participants who received the training got better at controlling their cravings and craving-related stress Meditation may also help you control food cravings.

A review of 14 studies found mindfulness meditation helped participants reduce emotional and binge eating One study compared two mindfulness-based meditation programs by randomly assigning participants to one of two groups. One group practiced meditation, while the other didn't. Participants who meditated fell asleep sooner and stayed asleep longer, compared to those who didn't meditate Becoming skilled in meditation may help you control or redirect the racing or "runaway" thoughts that often lead to insomnia.

Additionally, it can help relax your body, releasing tension and placing you in a peaceful state in which you're more likely to fall asleep. Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions.

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For example, one study used functional MRI techniques to observe brain activity as participants experienced a painful stimulus. Some participants had gone through four days of mindfulness meditation training, while others had not. The meditating patients showed increased activity in the brain centers known to control pain. They also reported less sensitivity to pain One larger study looked at the effects of habitual meditation in 3, participants. It found that meditation was associated with decreased complaints of chronic or intermittent pain 1.

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An additional study of meditation in patients with terminal diseases found meditation may help mitigate chronic pain at the end of life 4. In each of these scenarios, meditators and non-meditators experienced the same causes of pain, but meditators showed a greater ability to cope with pain and even experienced a reduced sensation of pain. Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function.

High blood pressure also contributes to atherosclerosis, or narrowing of the arteries, which can lead to heart attacks and strokes. A study of volunteers found that when they meditated by concentrating on a "silent mantra" — a repeated, non-vocalized word — reduced blood pressure by about five points, on average.


This was more effective among older volunteers and those who had higher blood pressure prior to the study A review concluded that several types of meditation produced similar improvements in blood pressure In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, tension in blood vessels and the "fight-or-flight" response that increases alertness in stressful situations People practice many different forms of meditation, most of which don't require specialized equipment or space.

You can practice with just a few minutes daily. If you want to start meditating, try choosing a form of meditation based on what you want to get out of it. To find out which styles you like best, check out the variety of free, guided meditation exercises offered by UCLA and Head in the Clouds. They're an excellent way to try different styles and find one that suits you. If your regular work and home environments do not allow for consistent, quiet alone time, consider participating in a class.

This can also improve your chances of success by providing a supportive community. Alternatively, consider setting your alarm a few minutes early to take advantage of quiet time in the morning. This may help you develop a consistent habit and allow you to start the day positively. Trying out a style of mediation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day. Breathing techniques are designed to bring the body into a state of deep relaxation.

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A post shared by Twinkle Khanna twinklerkhanna on Dec 17, at 8: In the picture we see Twinkle in what looks like a bath robe, sitting cross legged, with hair curlers on and eye shut in meditation. Meanwhile, Akshay remains busy as ever. Only on Monday, he tweeted to add that the shoot of his upcoming film, Kesari has been wrapped.

How to Meditate - How to Meditate

He, along with the rest of the cast including Parineeti Chopra, were stationed in Rajasthan for the shoot of a song. Karan Johar, the producer of the film, also shared new pictures from the film. He recently announced a new film with Vidya Balan called Mission Mangal. He has completed shooting for Housefull 4. If not for their work, the couple usually spend time with family.