The demand and promotion for Mental Wellness has become an increased topic globally. Since the pandemic, by the end of 2020, 71,000 health/fitness online apps were released, increasing by 13% percent from 2020. The meditation market is predicted to be worth approximately 9 billion dollars by the year of 2025.
When most people think of meditation, they think of people sitting alone in a quiet and peaceful setting finding their inner peace. A symbolic practice of oneness, shown to relieve stress and worry from our mind. This act was never something I thought much of, but the power of meditation is more meaningful than we think.
There are multiple types of meditation, and several that focus on specific parts of mental clarity: Mindfulness, spiritual, movement, and focused meditation are all targeted towards a person’s wellbeing.
Mental health and meditation truly intertwine with one another, promoting our mindfulness through this practice. It can help tremendously with teen stress as well as mental clarity. Studies show that it helps increase happiness and empathy, and can have similar positive impacts on anxiety and depression as medications do(ex: antidepressants). Over ⅓ of teenagers struggle with self-esteem, and 7/10 teenage girls believe they are inadequate and don’t measure up to other people’s looks, scholastic performance, familial relationships, and friendships. Practicing meditation can also help to improve focus and concentration in school regarding homework and better performance on exams.
According to a study at Harvard Medical School, meditation can also change our brain. If done regularly and consistently, meditation gradually thickens the part of the brain associated with self-regulation, well-being, and learning. It’s also revealed meditation can decrease the size of the amygdala: the part of the brain that’s correlated to stress and fear. Thus, it’s reasonable to suggest meditation as a part of teenagers’ routine for positive mental health.
Contrary to popular belief, meditation is not just sitting criss-cross on a rug in your living room floor or outside and putting your hands out across your lap. It requires a deep focus and concentration, as well as practicing your breathing techniques. For beginners, here’s a simple 7-step practice to start out:
#1. Find a place that’s quiet and peaceful to sit.
#2. Set a timer that you believe will be beneficial for you. It can vary from 5-15 minutes or more depending on who you are.
#3. Set and relax your body. Be in a comfortable sitting position. You can sit cross-legged, sit in a chair, or kneel down. It all depends on what’s comfortable for you.
#4. Focus on your breathing. Don’t rush it, feel your breathing to where it’s at an appropriate rate and sensation.
#5. Focus. Easier said than done, but don’t let your negative thoughts take a hold of yourself. Truly concentrate on your breathing and a clear state of mind.
#6. Don’t stress. Although it’s important to keep focus, remember to give yourself a break; first just focus on your progress, then the results will come.
#7. Close it out. When you feel your time is sufficient, lift your eyes to the setting around you. Take a moment to notice how your body and mind feels.
As most things do, meditation takes serious practice and consistency. For myself, it can be hard to sit still and focus. The swarming thoughts in my head at times hinder my complete concentration on activities. In addition, when I’m sitting alone in my own silence, my mind often wanders to negative thoughts. Meditation can allow teenagers to recognize our thought patterns and let them flow through. A negative thought will only last for a moment if we choose not to engage in it. Just as meditation can train our brains, we can train ourselves to replace our negative thoughts with slow and calming breaths. This will help us to clear our heads of negative thoughts and form tranquil mindfulness.
As mentioned earlier, teenagers can benefit from meditation in many different ways, but the first step going into this practice is to have the belief that you’ll benefit from it. As always, our mind is one of the few things that we can control. Having the ability to practice positive thinking is the key to mental development and tranquility.
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