Meditation, an ancient religious and spiritual tradition, is the practice of training your mind to induce a sense of calm and relaxation. All you need to meditate is a quiet, comfortable spot and a few minutes. It requires no equipment or special clothing. In a 2007 report, researchers at the University of Alberta in Canada found that an analysis of 55 studies indicate that some meditation practices produced significant health changes. The studies evaluated meditation's effect on stress, blood pressure, anxiety and more.
Eating and Meditation
In 1999, the "Journal of Health Psychology" studied meditation-based interventions in patients with binge-eating disorders. Researchers from Indiana State University enrolled 18 obese women in a six-week meditation group using standard and eating-specific meditation exercises. The researchers found that meditation can reduce binge eating frequency as well as depression and anxiety associated with the disorder. The women also reported an increased sense of control. While the study did not examine the effect of meditation on weight, it was able to link the practice with a change in eating patterns.
Mood and Mediation
Many studies have found a link between stress, negative moods and eating. In 1998, a study published in the journal "Psychoneuroendocrinology" found that stress might influence eating behavior and impact weight. In 2007, the journal "Alternative Therapies in Health and Medicine" found evidence that brief meditation can improve negative moods and stress in healthy adults, resulting in long-term health benefits. Further, frequent meditation had a positive affect on mood as well.
Meditation Room
When setting up a place to meditate in your home, it does not necessarily need to be a room. All you need to do is find a secluded place that is private, quiet and comfortable. You can meditate on a soft chair or even a pillow on the floor. If there is always some kind of commotion in your home, or you're easily disrupted by sounds from outside, you can use meditation CDs to help you focus. A meditation room should be decorated sparsely so that you can train your mind on as few thoughts as possible. Project-Meditation.org suggests painting the room in a light, calm color that helps you feel relaxed. Keep the room as uncluttered as possible. Candles, incense, fountains and plants may help create a calm ambiance.
Types of Meditation
MayoClinic.com outlines six different types of meditation. Guided meditation calls for using images or visualization to help you form mental pictures of situations you find calming. You're encouraged to use all of your senses in guided meditation. Mantra meditation requires you to silently repeat a calming word, thought or phrase and block out distracting thoughts to help achieve awareness. Mindfulness meditation encourages you to have an increased awareness of the present moment and letting your thoughts pass without judgment. Qi gong combines meditation with relaxation and breathing exercises. Tai chi is a form of martial arts using postures and movements combined with deep breathing. Yoga uses postures and controlled breathing exercises to promote physical flexibility and mental calm.
References
- National Center for Complementary and Alternative Medicine: Meditation
- Agency for Healthcare Research and Quality: Meditation Practices for Health
- "Journal of Health Psychology": An Exploratory Study of a Meditation-Based Intervention for Binge Eating Disorder
- "Psychoneuroendocrinology": Stress May Add Bite to Appetite in Women
- "Alternative Therapies in Health and Medicine": Brief Meditation Training Can Improve Perceived Stress and Negative Mood
- MayoClinic.com: Meditation
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