Jonathan Kryiger and Andrew H. Kemp, researchers at the University oF Sydney, discussed meditation and mental health in a blog post titled, Beyond Spirituality: the role of meditation in mental health.
in their article, they identify a number of benefits for mental health reported in research on meditation. They indicate how meditation, both by expert practitioners and people who meditate for short periods of time, can result in positive changes in their body, brain, emotional regulation ability and rate of ageing.
Of particular note, is the ability of meditation to assist in the treatment and management of acute and chronic pain. Particular forms of mindfulness meditation such as Mindfulness Based Stress Reduction (MBSR) demonstrate positive results in the treatment of mood disorders and anxiety.
Meditation and regulating emotions to achieve mental health
While the generic benefits noted above can be realised through different forms of meditation, the focus of mindfulness meditations can vary considerably. Throughout this blog, we have mentioned some meditations that target specific negative emotional responses that are injurious to mental health:
- Forgiveness meditation, in which we focus on forgiving another person who has caused us harm or hurt, aims to reduce resentment which can undermine our self-esteem, self-confidence and effectiveness
- Self-forgiveness meditation targets the never-ending cycle of self-criticism and negative self-evaluation which brings with it debilitating shame and guilt
- Gratitude meditation can help to reduce depression which can disable us from taking constructive action in the various arenas of our daily life
- Equanimity meditation helps us to replace mental agitation and disappointment with calmness and self-assurance
- R.A.I.N. meditation helps us to face the “fear within” and frees us from the disabling effects of fear and anxiety that hinder our capacity to live fully and creatively
- Somatic meditation enables us to get in touch with our bodies and progressively remove the emotional imprint of adverse events or trauma manifested in muscle tightness or pain
- Loving kindness meditation focused on others can take us beyond damaging self-absorption and self-preoccupation and free us to access peace and happiness through the appreciation of others and their contributions to the quality of our lives
- Expose negative self-stories through awareness raising.
The weekly meditation podcasts provided by the Mindful Awareness Research Center (MARC) at UCLA can extend the range of meditations we employ to target unhelpful and unhealthy emotions that impact the quality of our mental health.
As we grow in mindfulness through focusing our meditations on replacing negative emotions with positive ones, we can experience real growth in our mental health and our capacity to live life fully and creatively, develop loving and fulfilling relationships and avoid the downward spiral of mental illness.
By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)
Image source: courtesy of Wokandapix on Pixabay
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