Meditation is not just simply sitting down thinking of nothing or relaxing and breathing in and out. It can be defined in many ways and have different types, but basically, it is stopping the thought process and focusing on awareness such as in breathing. The aim is to achieve a state of thoughtless awareness of the body that gives a profound inner peace.
Meditation involves sitting on a chair or the floor with a straight back, the pelvis slightly tilted forward, and your arms and hands resting loosely at your sides. If there are areas in your body that are tense, you need to have them relax before starting.
Once you get comfortable, you can start by allowing your mind to focus on your breathing. If it wanders, gently direct it back. It might take a little practice before you master controlling the chatter in your brain. Usually, repeating a single word in a constant rhythm helps.
When you get the hang of it and have trained your brain to focus completely on a single thing, the step that follows is clearing your mind to a state of peaceful awareness, the essence of meditation. For beginners, you can do this for five to fifteen minutes per day.
Three Reasons why you need to Meditate (in relation to pelvic health)
Meditation offers a wide range of benefits including those that improve your overall health and well-being. Here are three reasons why you need to meditate in order to improve your pelvic health.
1. Meditation helps heal pelvic floor disorders.
Studies show that meditation reduces inflammation and cortisol levels essential for healing. It helps you observe your body in a deeper way to notice existing patterns, control them, and replace bad ones with new habits. For instance, if you notice that tension on your pelvic floor muscles increases during horror movies or traffic, you can then practice relaxation under these circumstances.
Meditation also decreases stress signals all throughout the body, giving you a chance to relieve tension and focus on healing. Your cognition and physiology are also calmed by being mindful of your own body.
2. Meditation helps relieve pain.
One study published in the Journal of Neuroscience on April 2011 shows that meditation can also significantly reduce a person’s sensitivity to pain. In fact, the pain reduction in participants who did meditation was much greater than those subjected to hypnosis, placebo pills, morphine, and other painkillers.
Brain scans showed that meditation elicits various changes to the brain’s response to pain, providing considerable relief. Although this particular study was performed on individuals who had burns, the same principle can apply to bladder pain and the like.
3. It makes bladder retraining easier.
Bladder retraining refers to treating mixed and urge incontinence by regaining control over your bladder muscles. Meditation was found to play a role in its effectiveness.
The American Academy of Family Physicians said that this prolongs the intervals between succeeding bathroom visits, increase the urine capacity of the bladder, and improve control over the urge to urinate.
Meditation combined with controlled and deliberate breathing, a series of quick pelvic floor muscle contractions, visualizing a peaceful and tranquil setting, and sitting quietly while diverting your focus helps delay urination.
All these three reasons why you need to meditate should be enough to convince you about trying the practice. There’s nothing to lose, and you can even gain a fresh new point of view about your body and how you can protect it from the effects of stress and diseases.
If you do not know how or where to start, check out this step-by-step guide on meditation: http://stopandbreathe.com/2011/03/04/meditation-101-a-10-step-beginners-guide/