Practicing meditation can defeat rising stress levels, says study

Remember those days when a busy day at work, a large family or a perceived sense of unimportance prevented people from meditating? Well, they are long gone.

A recent study conducted by a team of two scientists have given some important tips to aid the people who fall under the above category, regularly meditate in order to reduce the stress levels.

Various studies in the past have shown that high stress levels could lead to an array of health issues, including high blood pressure and other cardiovascular diseases. The American Psychological Association study suggested that stress levels among American natives have been climbing for the first time in ten years, reports NBC News.

Furthermore, there are numerous studies suggesting that meditation could be an important ingredient in relieving anxiety and reducing stress levels, which in turn reduces the risk of cardiovascular diseases.

"Real people living busy lives can meditate successfully on their seven-year-old couch, in bed alone or next to their snoring partner, in the passenger seat of their car, at work, at the kitchen table, in the backseat during a road trip, in a bus or a plane seat," said researcher Light Watkins.

"And that's as it should be, because if you are waiting to find yourself atop a cliff-side or in a white, sparsely furnished room in order to feel like you can meditate, you're only going to meditate sporadically."

"Also, you're going to mistakenly conclude that what little benefit you are able to derive from your practically is magically linked to your serene environment which couldn't be further from the truth", he added.

Founder of New York-based Ziva Meditation center, Emily Fletcher, equally highlighted the advantages and relative ease of practicing meditation.

"It feels just as delicious to drop into a meditation when you are feeling blissed out on a pillow with soft lighting as it does sitting at your desk at 2 pm right as your morning coffee wear off," said Emily Fletcher.

Some techniques were suggested by Watkins and Fletcher to ease the process of meditation.

Start Practicing

Watkins recommended individuals to meditate for 15 to 20 minutes right at the start of one's day.

"One must sit upright with back relaxed and shoulders not withdrawn backward. Your hands and feet must be at ease and one could stretch the legs out in front. Set a timer and close your eyes," he said.

Allow all thoughts

To practice meditation effectively, the practitioner must not try to immediately enter into a state of complete meditation.

"Unwanted thoughts and distractions are a part and parcel of the meditation process; rather remember all kinds of thoughts come through your way. Do not try to control your meditation," advised Watkins.

Practice at your ease

Watkins defined meditation as "allowing the luxury to think about everything and nothing at the same time. This shall be accompanied with a slight to heavy feeling of forgetfulness."

In addition, Fletcher remarked that the more consistently one meditates, the more conscious one would become.

"Do your meditations whenever and wherever you can fit them in ten minutes is better than zero minutes," he added.

Catch your Breath

Additionally, Fletcher notes balancing of breath or alternative nostril breathing— an Indian context known as 'Anulom Vilom'—as a warm up to meditation.

It's a method that helps to balance the right and left hemispheres of the brain and has been shown to possess immediate energising and calming effects.

Fletcher also suggested another technique called 2X Breath. It's a technique that involves breathing in for two counts through the nostrils and breathing out for four counts through the mouth.

Experience the moment

'Come to your senses', is another suggestion by Fletcher that could be easily achieved at any location.

This process involves closing your eyes and tuning into whatever your senses are experiencing around you one moment at a time.

It's equally important to note that the advent of the internet has been beneficial, since numerous platforms have incorporated suitable technologies into aiding stress relief. Online entertainment in particular—especially casino games—have been shown to have some immense psychological benefits.

According to a survey, players of real casino games on the internet were a lot less stressed. The cortisol level of people who play casino games—a major cause for stress in people—declined by almost 17 percent.

In the survey conducted by an online casino, it was discovered that approximately 74% of the players agreed that playing casino games helps them to reduce their stress and they feel much relaxed after playing the casino games.

While meditation is equally effective, games such as real blackjack and roulette are also one of the best ways to reduce stress, according to the survey of internet users. The technology adapted by the online casino industry apparently provides the kind of escape from the stresses of work life and the news cycle which more and more internet users are enjoying. The prospects of winning can be a great stress reliever.