How Contemplative Practices Promote Health And WellBeing

In a review of what is currently known on the subject, researchers have recently developed a scientific model for how different types of mindfulness practices can help improve physical and psychological health. This new model, published in Psychological Review, one of the main academic journals of the American Psychological Association, expands our understanding of the harmful effects of stress and what can be done to combat it.

State of stress and rest

Researchers say we all experience four main stress-related conditions:

1. Severe stress (for example, a fight with your husband)

2. Moderate threat (e.g. work)

3. Take a break (eg watch TV)

4. Deep relaxation (the least studied of the four, but the most beneficial)

Although many believe that rest is our default state, the researchers in this article suggest that most adults in the United States (and by extension other developed countries) spend most of their day in the threatening stimulation we need to function. at our best Depletes regenerative energy. In fact, as decades of significant research shows, this chronic stress causes a wide range of physical and mental health problems, from heart disease to immune suppression, from chronic pain to depression.

People from marginalized groups are especially likely to experience these levels of toxic stress, which helps explain the health disparities we see in certain groups, such as people of color and people with limited economic resources.

While acute stress and mild threats cause activity of the sympathetic nervous system, deep rest is the predominance of the parasympathetic nervous system. The parasympathetic nervous system basically calms us down. Researchers in Psychological Review also hypothesize that deep rest may be highly restorative at the cellular level. So while there are of course limits, deep rest can be physically and emotionally "healing".

The unique benefits of mindfulness practice

While many activities can promote deep relaxation and enhance the body's ability to heal, what the article most emphasizes is that the practice of mindfulness can play a special role. According to the authors:

"Contemplative practices are mind-body exercises that are intentionally practiced to achieve inner well-being, psychological development, and a deeper connection with self, the world, or a higher power."

Examples of such practices include deep prayer, chanting, meditation, yoga, tai chi, and qigong.

Source: Pexels Third Party.

Researchers suggest that people need to feel safe in order to achieve deep relaxation, and mindfulness practice offers a unique opportunity to do so for several reasons. First, mindfulness practices are done in a safe space. Examples are deliberately isolated spaces, harmonious environments or natural environments.

The sensory element can also indicate a sense of security, for example when using essential oils or incense. Practicing strategic measurement can improve its impact. For example, moving the beads slowly and rhythmically between the fingers can promote the sensation of absorption through touch.

Second, mindfulness practices can be done in a safe social environment with trusted teachers and colleagues. Participating in a practice with others can create a sense of belonging and a sense of wonder, which has additional benefits.

Finally, mindfulness practices can create a sense of security by reducing anxious thoughts, increasing body awareness, improving concentration, and strengthening emotional regulation skills. Therefore, contemplative practices can be especially important for those who often feel insecure, especially those who are on the margins of society.

Most mindfulness practices encourage slow, controlled breathing through mindful or silent practice, which provides another mechanism for achieving deep relaxation. In one study, for example, participants were asked to slow down to six breaths per minute while repeating "Ave Maria" or a yoga mantra, a frequency that other studies have shown is associated with positive health effects. In fact, there is growing evidence that long-term mindfulness practice can change our underlying stress state and facilitate the transition into deep rest and REM sleep, the stage of sleep where we are most physically active. and psychologically recovering...

In many parts of the world where chronic stress is highest, religious participation is reduced, which may increase the unrest we see in these places. Perhaps as a result, many people are trying mindfulness practices, incorporating them into their lives in hopes of achieving greater well-being.

Meditation is a must read

This new model integrates what is known about mindfulness practices, stress, and the body's regenerative capacity to further support the benefits of these practices, both communally and individually. For the average person, all of this can serve as a reminder to take the time to intentionally and deeply connect with yourself, the world, or a higher power. This can be one of the most effective ways to manage stress and improve overall health.

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