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  • Writer's pictureSarah Egan

Meditation Instead of Medication - What 20-30 Minutes of Meditation Each Day Can Do for You?

By now, you’ve probably heard that many people started practicing meditation and that as a result, they feel so much better. In fact, many people who started meditating claim they cannot even imagine going through a day without it. The beautiful thing about meditation is that doesn’t belong to only spiritual Wowo people…it is a simple practice that belongs to each and every one of us.

Meditation is more than just a relaxation technique; it's a doorway to a world of incredible benefits.

Today, we will explore how meditation serves as a "stress-busting sidekick" by lowering cortisol levels and helping you navigate life's challenges with grace.

Cortisol and Stress

Cortisol is often referred to as the "stress hormone" because it's released in response to stress and low blood glucose levels. It plays a significant role in the body's "fight or flight" response, which is a natural reaction to perceived threats. When we encounter a stressful situation, cortisol is released to prepare our body for action.

However, when stress becomes chronic and cortisol levels remain elevated for extended periods, it can have adverse effects on physical and mental health. High and prolonged levels of cortisol are associated with conditions such as anxiety, depression, high blood pressure, sleep disturbances, and a weakened immune system.

How Meditation Lowers Cortisol?

Meditation, particularly mindfulness meditation, has been shown to be effective in reducing cortisol levels and mitigating the negative impact of chronic stress. Here's how it works:

Relaxation Response

Meditation techniques induce the "relaxation response," which is the opposite of the "fight or flight" response. During meditation, the body enters a state of deep relaxation, counteracting the heightened arousal caused by stress.

Reduced Stress Perception

Meditation helps individuals become more aware of their thoughts and emotions without judgment. This awareness can reduce the perception of stress and help individuals respond to challenges with greater equanimity.

Balancing the Autonomic Nervous System

Meditation can balance the autonomic nervous system, which is responsible for regulating various bodily functions, including the stress response. By activating the parasympathetic nervous system, meditation promotes relaxation and reduces the production of cortisol.

Improved Sleep

Meditation can also aid in improving the quality of sleep. Better sleep patterns are essential for maintaining healthy cortisol levels because poor sleep is often associated with increased stress and higher cortisol levels.

Navigating Life's Challenges with Grace

By lowering cortisol levels and promoting relaxation, meditation equips individuals with the tools to handle life's challenges with grace. When cortisol levels are in check, people can better manage stress and respond to difficulties in a calm and composed manner. This can lead to a wide range of benefits, including:

  • Enhanced emotional resilience

  • Improved decision-making

  • Greater ability to focus and concentrate

  • Reduced anxiety and depression symptoms

  • Better overall well-being and a more positive outlook on life

Meditation serves as a valuable and accessible tool for reducing the physiological and psychological impacts of stress. Regular practice can help individuals develop the capacity to navigate life's challenges with grace and maintain a healthier, more balanced response to stressors.

The regular incorporation of mindfulness and meditation practices into everyday life, schools, and workplaces has the potential to lead to significant benefits for physical and mental health, as well as productivity. Here are some key takeaways:

1. Natural Stress Reduction

Mindfulness and meditation are natural ways to reduce stress, lower cortisol levels, and promote relaxation. By managing stress naturally, individuals may be less inclined to turn to prescription drugs or over-the-counter medications for stress-related issues.

2. Enhanced Mental Health

Regular mindfulness and meditation practices can contribute to better mental health by reducing symptoms of anxiety, and depression, and improving emotional resilience. This can potentially reduce the need for psychiatric medications.

3. Improved Focus and Productivity

Meditation has been shown to enhance focus, attention, and cognitive function. Integrating these practices in schools and workplaces can lead to increased productivity and creativity, reducing the need for stimulant drugs like caffeine.

4. Better Overall Well-being

Incorporating mindfulness and meditation into daily routines can promote a sense of well-being and happiness. This may reduce the need for medications designed to manage mood disorders or improve sleep.

5. Holistic Approach

Mindfulness and meditation offer a holistic approach to well-being, addressing the root causes of stress and mental health issues. This can be a valuable complement to medical treatments when needed.

6. Easily Accessible

Mindfulness and meditation require minimal time investment (20-30 minutes a day) and can be practiced by anyone, making them highly accessible and cost-effective solutions for improving health and well-being.

Promoting these practices at schools and workplaces can create a cultural shift towards a healthier, more balanced way of living.

It's important to acknowledge that while meditation and mindfulness have profound benefits, they are not a replacement for medical treatments when necessary. However, they can serve as a preventive and complementary approach to health and well-being, reducing the reliance on pharmaceuticals and promoting natural, joyful, and sustainable ways to lead a healthier life.

If you found this article enlightening, please share it with companies who might be interested in incorporating mindfulness in corporations.



Thank you for joining us on this journey,

Milica Tepavac, Licensed Hypnotherapist

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