Understanding and acknowledging one’s mental well-being and nurturing the mind and soul through the right practices is the need of the hour. Today’s stressful and sedentary lifestyle, often accompanied by unhealthy eating practices, can make one’s mental well-being take a backseat. However, yoga and meditation are known to transform mental health in more ways than one. In India, yoga and meditation have been practiced and celebrated for developing and nurturing a stress-free, calm, positive mind and soul. A balanced mind helps one enjoy life to the fullest; be it maintaining a healthy relationship or performing well at school or work, an emotionally resilient mind boosts holistic well-being.
How Yoga and meditation enhance mental health
Yoga is derived from the Sanskrit word ‘yuj’, which means union. Yoga is more than just a physical exercise. It’s the amalgamation of the mind, body and soul. Practicing yoga can:
Help reduce anxiety and stress
Yoga assists in activating the parasympathetic nervous system, which is also known as the ‘rest and digest’ mode. Every yoga pose helps in relieving some kind of anxiety and stress. For example, poses such as Balasana, or Child’s Pose, and Shavasana, or the Corpse Pose, help in calming the mind. This also assists in reducing the body’s cortisol levels, thereby relieving stress.
Maintain emotional balance
One of the instant effects of yoga is the upliftment of the overall mood. If one practices yoga regularly, they will notice a boost in their emotional health. This boost is due to the increase in the production of gamma-aminobutyric acid, which is a neurotransmitter that helps in promoting calmness and keeping one relaxed. So, whenever someone feels low, they can take out 5-10 minutes, do gentle yoga stretches and can feel an immediate emotional boost.
Boost focus
Experience mental clarity by practicing yoga on a regular basis. Yoga is also about mindful movement, which requires awareness and complete focus. Poses such as the Tree Pose, Vrikshasana, the Thunderbolt Pose, Vajrasana, or the Plow Pose, Halasana aid mental clarity and improve concentration.
Promote better sleep
A stressed and overactive mind often leads to insomnia or restlessness. Gentle yoga stretches before bed and mindfulness can relieve the symptoms of insomnia and help one sleep better. Yoga practice as simple as Pranayam (breathe-in and breathe-out) calms the mind and slows down the heart rate, thereby signaling the body that it’s resting time. Moreover, yoga helps balance the nervous system, which leads to a healthy sleep cycle.
How the power of meditation promotes mental well-being
Meditation is the practice of eradicating distractions. A few minutes of meditation or dhyana can:
Encourage self-love and self-awareness
If people meditate regularly, they will notice themselves better without any judgment. Meditation helps us understand our emotions, actions, and thoughts better, which helps in creating a space for self-love and improves overall emotional health. Understanding oneself and being accountable for our actions and behaviours help us break free from any type of negative emotions.
Enhance conscientiousness and being present
If someone is looking to be more focused and stay present, then meditation may help a person the most. Meditation teaches us mindfulness, which assists in reducing overthinking and allows us to focus on being grateful and appreciating the beautiful things in life. By practicing meditation, one can leave the worries of past and future and experience peace of mind. This may also improve emotional resilience and boost decision-making.
Aid healing from trauma
Breathing exercises and guided meditation may assist people in processing and healing their past suffering. Meditation keeps one from getting overwhelmed with emotions. It helps create a safe mental space and promotes inner peace. Some of the trauma-focused meditations can also help with emotional healing.
Improve self-confidence and self-esteem
Meditation can help boost self-confidence through positive affirmations and mindfulness. If people practice meditation regularly, they can better understand their strengths and focus on what builds their personality rather than on perceived imperfections. Every individual is unique, and it is important to acknowledge one’s distinctiveness through a positive mindset. meditation empowers us to quiet our inner critic and boost self-confidence.
Yoga and meditation: A comprehensive approach
Yoga helps individuals focus on their breath and movement, while meditation builds focus and mindfulness. If one practices both, one can achieve a balanced and holistic approach to mental well-being.
Morning meditation
By starting the day with 10 to 15 minutes of meditation coupled with a few yoga poses, one can set a positive and energetic tone for the entire day. Doing morning exercises will not only fill them with positivity but also provide a clear and focused mind for the rest of the day.
Midday break
During lunch breaks, one can practice short breathing exercises known as ‘anulom vilom’ to reduce mental fatigue. Some chair yoga exercises can also help those who are unable to take out time due to busy schedules at work.
Evening stretch
Mild yoga stretches and meditation before hitting the bed can help calm the mind, relax the body and aid in a good night’s sleep.
How to make yoga and meditation a part of the daily life
People often find it difficult to start a healthy lifestyle if they’re not already in one. It’s mostly the first step that’s tough, but believe it, once someone starts practicing meditation and yoga, it won’t be long before it becomes a part of their daily life. It’s not necessary to invest in hour-long sessions. A minimum of 10-15 minutes daily can make a big difference to mental well-being.
Remember, start small
Start with mild yoga poses and light breathing exercises every morning to kick-start the day.
Apps and videos can help
Online videos and mobile applications can greatly help offer guided sessions for beginners. People can also subscribe to YouTube channels specifically for yoga and meditation.
Register for a class
Join an online or offline class. Being a part of a community always helps in providing support and motivation.
Be consistent
Since mental well-being is a journey, persistence matters the most. Regular yoga and meditation practices offer the most promising results.
Conclusion
It’s important to understand the role of yoga and meditation in enhancing mental health and this article focuses on all the vital aspects of these practices. Following these healthy lifestyle practices and a balanced diet routine helps boost mental focus, calm oneself, and improve overall well-being.
