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WHY ARE MEDITATIVE RELAXATION AND MINDFULNESS IMPORTANT? (page 2)
by Monica A. Frank, Ph.D.
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"When you are in a state of
mindfulness you are actually
more aware and able to
engage in tasks..."
What Are the Health Benefits of Deep Meditative Relaxation?
1)
Reduction in Stress and Anxiety. Numerous studies have shown that relaxation
exercises reduce stress effects and anxiety (Manzoni et al, 2008; Arias, 2006). As a result,
individuals can function better in their daily tasks, can be more focused and productive at work,
and generally feel more content.
2)
Reduces Depression and Substance Abuse. Routine meditation can reduce
depressive symptoms (Arias, 2006). In addition, Chiesa and Serretti (2009) conducted a review
of studies examining mindfulness meditations and found that such practice reduces relapses in
depression as well as substance abuse. Mindfulness may not be the only form of treatment but
it can certainly be a useful adjunct to the treatment of these problems.
3)
Reduces Symptoms of Various Physical Illnesses. A review of several
studies showed that the cognitive impairment related to cancer has been reduced through
meditation which also assisted cancer patients with mood, stress, nausea, pain, and sleep
disturbance (Biegler, Chaoul & Cohen, 2009). In addition, meditation has been effective
with reducing blood pressure (Chiesa & Serretti, 2009) and with epilepsy, premenstrual
syndrome (PMS), menopausal symptoms, and autoimmune illnesses (Arias et al, 206).
4)
Improves Cognitive Performance. The regular practice of meditation has
been shown to improve cognitive flexibility and attention which contributes to overall mental
balance and well-being (Moore & Malinowski, 2009).
5)
Reduces Pain Sensitivity. Regular meditators have been found to be
significantly less sensitive to pain (Grant & Rainville, 2009). Hypnosis, another meditative
that stimulates the alpha and theta brain waves has long been shown to be effective for pain
management (Stoelb et al, 2009).
6)
Slows Cellular Aging? A very interesting proposal by Epel et al (2009)
links the practice of mindfulness to a slowing of cellular aging due to the reduction in
cognitive stress and stress arousal. In particular, they question that the reduction in
stress arousal may be associated with telomere length which are the protective caps at the
end of chromosomes that tend to deteriorate with age. However, these are studies that are
still being conducted and we will need to stay apprised of the future outcomes.
READ MORE: page 3
Intro to Meditative Relaxation--page 1
What are the health benefits of deep meditative relaxation?--page 2
How do I do deep meditative relaxation?--page 3
Copyright © 2010 by
Excel At Life, LLC.
Permission to reprint this article for non-commercial use is granted if it includes this entire copyright
and an active link.
"One of the most salient aspects
I've noticed about unhappy people is that they are
desperately trying to avoid negative emotions and in
the process they feel miserable."
HAPPINESS IS AN ATTITUDE
by Monica A. Frank, Ph.D.
HOW CAN WE BE HAPPY WHEN BAD THINGS HAPPEN?
For many years when my husband and I were first together I would ask him "When are things going to get better?"
We were dealing with the usual stressors that couples face: not enough time, not enough money, and the inevitable
random events such as family conflict, deaths of loved ones, illnesses and injuries. In addition, for most of our
early years together I was in school and struggling with the balancing of demands of advanced education, part-time
work, and a family. But I had the belief that we were working towards this perfect life that one day would emerge
shining a rainbow of happiness forever over us. My husband, inclined more toward the practical, just answered my
question of "When are things going to get better?," with "Another six months." That answer typically pacified me
for awhile because I thought I could handle any amount of stress for six months. However, a point would occur when
I once again I asked my husband "When are things going to get better?" Once again, he would answer "Another six
months." This scenario occurred fairly routinely for many years.
However, fortunately during this time I had experiences that began to teach me about my expectations of life.
In particular, when I was completing my internship at the Veterans Administration Medical Center I had the
opportunity to work on the spinal cord injury unit. That experience forever changed my thinking. In particular,
I was struck by the differences in attitude among the patients. My job was to psychologically evaluate each
patient. Some of those I evaluated had a recent spinal cord injury and some were returning for follow-up
visits. Every patient on that unit, however, had a life-changing injury. Never would they walk again and some
couldn't use their hands or even needed assistance with breathing. Every one of them had sustained major
changes and losses in their life. Some of them not only lost the physical use of their body, but they lost
a girlfriend or wife who couldn't handle the situation, or a job that was part of their self-identity. Yet,
what I noticed was that no matter what the losses were or the length of time since the injury, the patients
could be divided into two categories: happy or miserable.
Those who were happy reported thinking such as "Yeah, this sucks, but I still have dreams. There are still
things I can do. And I'm going to focus on those things." Those who were miserable made statements such as
"This is so unfair. My whole life is ruined. I will never be happy." In obtaining the life histories of
the patients, I saw that those who were happy had full and active lives, they had friends and jobs and were
involved in activities. Whereas those who were miserable, often did nothing but stay in bed with little social
contact and had more problems with bed sores and other ailments due to the inactivity. I was informed that
even though spinal cord injury in itself does not reduce life expectancy, those who gave up tended to die at
earlier ages from complications.
READ MORE: page 2
How can we be happy when bad things happen?--page 1
How is the attitude of happiness a choice?--page 2
How is the attitude of happiness different from positive thinking?--page 3
Copyright © 2010 by
Excel At Life, LLC.
Permission to reprint this article for non-commercial use is granted if it includes this entire copyright
and an active link.