Restore your heart with meditation

The ancient practice of meditation can do more than just relax the mind. Recent studies have shown that meditation can positively impact heart health by reducing stress and lowering blood pressure and heart rate.

Mindfulness and meditation can benefit overall health, including heart health. The age-old practice uses quiet contemplation, breathing, and sustained focus to release stress and feel calmer and more peaceful. It can be seen as a mini vacation from stress in life.

Psychological stress increases the activation of the hypothalamic-pituitary-adrenal axis and the sympathetic nervous system. This releases the harmful hormones cortisol, adrenaline and noradrenaline. These harmful hormones speed up the heart rate, increase cardiac output and constrict blood vessels. Because meditation causes deep relaxation in body and mind, stress is reduced and stability is restored.

How do you make meditation a habit?

Once people understand the basics of the exercise, the next challenge is to make it a habit. Just like any other lifestyle change, incorporating meditation into everyday life and incorporating it into a routine takes time. Here are a few tips:

. Set a daily alarm on the phone or block time on a digital calendar

. Try an app that reminds you it’s time to meditate, then record the duration of the session

. Start by practicing for a few minutes every day and increase the time in small amounts until the goal is reached

. Meditation to connect with the energy of the heart

Here are some simple steps to connect with the energy of the heart:

. Sit in a comfortable position and close your eyes.

. Let go of all thoughts and the outside world.

. Focus on the spiritual heart center (the center of the chest) and be aware of the heart as a space.

. Bring attention to the heart center, breathe calmly and feel the breath flowing into the heart. One can also imagine a coolness in the chest.

. Breathe normally and regularly.

. For the next few minutes, sit and listen to the heart. The heart gradually begins to release emotions, wishes, memories, dreams, and fears that have long been stored within. If the mind wanders, gently return to the focus on the heart.

. After completing the meditation practice, take a moment to reflect on the practice.

Why Meditation Can Be Helpful For Heart Health?

Several studies have shown that meditation can lower stress levels, lower cortisol levels and improve heart health. Meditation can activate the body’s “rest-and-digest” functions, counteracting the “flight-or-fight” responses. By meditating daily, people can lower their heart rate and blood pressure, which can reduce the risk of heart disease.

Here’s a look at what various studies have to say about meditation and heart health.

Researchers at the University of Sydney discovered in 2013 that meditation can improve HRV. It is an important marker of mental and physical health. After spending ten intense days learning to meditate, meditation dramatically improved the heart’s responsiveness.

In 2021, the American Journal of Biomedical Science and Research published a report on the effect of meditation on heart rate. It revealed that meditation over time helps the heart beat slower and become more consistent. This indicates that meditation can be effective in preventing heart disease.

The International Journal of Exercise Science published a study in 2017 on the effect of meditation on stressed students. During the 6-week meditation program, blood pressure and heart rate decreased significantly.

It takes time to learn meditation and gain confidence, as with any new venture. The most important thing is to practice every day, even if only for a few minutes. Meditation, however brief, is always preferable to doing nothing. A schedule can also be used to establish a routine. In addition, one should try to meditate every day. Daily practice can have enormous benefits, not only for the heart, but also for the mind, body and soul.


(Dr. Deepak Mittal, Founder, Divine Soul Yoga)

Restore your heart with meditation

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