The Benefits of Meditation and How to Get Started

The deep breaths and intentionality of meditation provide clarity and focus, allowing one to center themselves amidst the chaos of daily life. Each breath serves as a reminder of the present moment, grounding the mind and body.

Ultimately, the practice of meditation can foster a sense of calm and resilience, helping to navigate challenges with a more balanced perspective.

For those interested in incorporating daily meditation into their routine, this guide explores the mental and physical health benefits of meditation, as well as beginner-friendly techniques and wellness tips to get started.

How Does Meditation Support Mental and Physical Health?

Meditation is a calming practice that’s been in human repertoire for thousands of years — as early as 1500 BCE, in regions of India. At this time, meditation techniques were published in ancient Vedas, or Hindu scripture.

That said, meditation practices were also prevalent among Native American civilizations in the West and Greek communities.

Today, many forms of meditation practices exist that each tout their own health benefits. These include:

• Mindfulness meditation – Rooted in Buddhist traditions, the mindfulness meditation practice emphasizes being fully present in the moment. It involves observing thoughts and sensations without judgment, fostering a heightened awareness of one's surroundings and internal state. This helps with stress reduction and enhances emotional regulation, making it a powerful tool for mental clarity.
• Spiritual meditation – Often linked with religious practices, spiritual meditation seeks a deeper connection with a higher power or the universe. It can involve prayer, reflection or contemplation, nurturing a sense of inner peace and purpose. This form of meditation is particularly beneficial for those seeking spiritual growth and enlightenment.
• Focused meditation – This technique involves concentrating on a single point of focus, such as a candle flame, a sound or a breath. By honing attention on one element, you can eliminate distractions and cultivate a deep sense of concentration. This practice enhances mental discipline and sharpens cognitive abilities.
• Movement meditation – Integrating physical activity with meditative focus, movement meditation includes practices like yoga, tai chi and walking meditation, so you can get your daily steps in and meditate at the same time. It emphasizes the connection between body and mind, promoting physical health while simultaneously calming the mind. This form of meditation training is ideal for those who find stillness challenging.
• Mantra meditation – With mantra meditation, a repetitive sound, word or phrase (mantra) is used to focus the mind and create a rhythmic pattern of thought. The vibrations and sounds produced can lead to profound states of relaxation and heightened awareness. It’s particularly effective for enhancing concentration and spiritual depth.
• Transcendental meditation – The transcendental meditation technique involves silently repeating a specific mantra to transcend ordinary thought and reach a state of restful alertness. It’s known for its simplicity and effectiveness in managing stress, improving mental clarity and fostering a deep sense of inner peace and well-being.
• Progressive relaxation – Also known as body scan meditation, this method involves systematically tensing and then relaxing different muscle groups. It aims to release physical tension and promote a state of total body relaxation. The practice is particularly useful for managing stress, improving sleep and relieving chronic pain and physical discomfort.
• Loving-kindness meditation – This practice focuses on cultivating an attitude of love and compassion towards oneself and others. By silently repeating phrases of goodwill and imagining the well-being of loved ones and even strangers, this mindful meditation method fosters empathy and emotional resilience. It’s also a powerful tool for enhancing social connections and emotional health.
• Visualization meditation – In this technique, one imagines a serene and peaceful scene, like a beach or a forest. By engaging all the senses to create a vivid mental image, it promotes relaxation and mental clarity. This form of meditation can help with stress reduction, enhance creativity and improve overall mood.

How to Begin Meditating as a Beginner

Even those new to meditation can benefit. While it can take some time to adjust to the postures and thought patterns required to reach a meditative state, there are a few tips that you can adopt to help ease the transition to regular meditation practice.

For example, starting with shorter meditation sessions can help build both your mental and physical endurance. Mentally, meditation requires sustained focus and attention, while also allowing your thoughts to arise without engaging with them. Short sessions can help gradually build the ability to maintain concentration without feeling mentally fatigued.

Similarly, daily mediation can take a physical toll. Maintaining a comfortable yet alert posture during meditation training requires endurance, and sitting still for extended periods can lead to discomfort or restlessness. Fortunately, shorter meditation sessions can help your body acclimate to the posture and build physical stamina.

Additionally, guided meditations are a wonderful way to dip your toe into meditation. Available on wellness, video and music apps, guided meditations provide a structured script that you can focus on. During these sessions, the speaker will prompt visualizations, breathing techniques and physical movements that can help you relax into a meditative state.

Lastly, incorporating mindfulness practices into your everyday life can help acclimate your mind to meditation. You can practice deep breathing before you fall asleep, recite mantras as you walk, explore journaling benefits or practice mindful eating to bring awareness to the sensations and flavors of each bite. If you need the motivation to work out or take care of other aspects of your health, mindfulness practices are a great place to start.

How to Sustain Energy Levels During Meditation

As mentioned, meditation requires stamina and mental fortitude, and a balanced diet is a key part of this. To bolster your cognitive and physical health, consider incorporating nutrient-rich foods and supplements into your pre-meditation meals.

Foods that have been linked to cognitive health and focus to inspire your meal planning ideas include:

• Kale, broccoli, spinach and collard greens
• Fatty fish, like salmon, cod and tuna
• Strawberries and blueberries
• Walnuts
• Caffeinated tea and coffee

You can also look for supplements that incorporate cognitive complexes that help to improve focus and concentration — like our organic superfoods powder. If you have more unanswered queries about curating the right diet, like how to reduce sugar intake or support digestion health, turn to our blog for more guidance.

Improve Your Mental Focus With INVIGOR8

For those looking to improve mental fortitude and cultivate feelings of relaxation and gratitude, meditation can be a beneficial practice, especially when paired with other health-supporting techniques and supplements.

At INVIGOR8, our Superfood Shakes are your meditative go-to. Available in four delicious flavors, these shakes are nutrient-rich and contain a powerhouse cognitive enhancer: L-theanine. Try it on its own or in our complete weight loss kit, which includes other INVIGOR8 favorites like our unflavored collagen peptides and our burner appetite control support.

This compound can help promote mental focus, sleep quality and relaxation. Plus, it’s paired with a bevy of additional nutritional complexes that support digestive, immune and muscle health.

Stock up for your next meditation session today.

Sources:

1. Positive Psychology. The History of Meditation.
2. Healthline. 9 Types of Meditation.
3. Harvard Health. Foods Linked to Better Brainpower.
4. Medical News Today. L-theanine.