There are a number of different types of relaxing meditation, including holistic meditation. But what is holistic meditation(see also: What Are The Pros & Cons Of Holistic Meditation?)? And what makes it such a fantastic treatment for stress and weariness.
In this guide, we take a closer look at holistic meditation, different elements of this type of meditation and its benefits.
What Is Holistic Meditation?
Commonly called mindfulness, holistic meditation is a specific meditation approach that combines all four body systems: spiritually, emotionally, mentally and physically.
Similar to holistic medicine, this form of meditation and mindfulness allows all parts of your body, mind and spirit to come together in a peaceful moment.
A typical holistic meditation doesn’t require any special equipment. You just need a little bit of time to yourself in a quiet environment where you focus all your attention on your breath.
Feel how each breath flows through your body and observe your thoughts that come to mind during this time.
It is perfectly normal to follow some of these thoughts. Just bring your mind back to the breath each time you notice that your mind wanders.
Why Is Meditation Holistic?
Many types of meditation are holistic because they allow you to focus on your physical, mental, spiritual and emotional sides all at the same time.
Holistic meditation harnesses the healing power of your inner strength and it improves your physical and mental resilience.
What Do You Need For A Mindful Holistic Meditation?
There is nothing that you specifically need to set up your own holistic meditation at home. Just create a comfortable space that is quiet and peaceful.
Find a position that feels cosy and comfortable. You can choose to sit cross-legged or lay down.
If you like a little bit of warm light, then just light a candle and focus your attention on the gently flickering flame.
You can also focus on other objects that give you a sense of peace, like flowers or a calming picture. Anything that makes you feel relaxed in your space is perfect.
It is a good idea to shut out any distractions before you begin with your meditation, so make sure to turn your phone off and let everyone in your household know that you need a moment to yourself.
Once you have prepared your space, you are ready to settle into your chosen position and let your mind calm. Focus on your breathing and allow your thoughts to drift away.
Benefits Of Holistic Meditation
Meditation which allows you to concentrate on your mind, body, spirit and feelings has a number of positive benefits.
Reduce Stress
One of the biggest advantages of mindfulness meditation training is how well it reduces stress. There are a number of studies that confirm people who meditate regularly are less distressed and anxious.
These studies suggest that meditation can change the stress-related reactions in our brain which means that certain brain areas are less active when we face stressful situations.
Keep You Focused
Mindfulness meditation allows you to concentrate better and improve your attention span during your everyday tasks.
A study found that people with no previous meditation experience showed a lot more concentration when they practised meditation for 10 minutes every day for 16 weeks.
This indicates that even just a few minutes of mindfulness every day can change the neural functions in your brain allowing you to concentrate more on what you do.
This also has the added side effect that you can enjoy a lot more of what you love, such as spending time with your family and other activities.
Improve Memory
Meditation doesn’t just keep you focused on a task at hand but it can also improve your short-term memory by boosting the growth of grey matter in the brain.
While there is still more research needed on the effectiveness of meditation techniques on our memory, the first studies show promising results.
Manage Depression And Anxiety
Research that looked at the effects of transcendental meditation techniques (holistic meditation) on people with anxiety found some very promising results.
Scientists discovered that meditation is extremely effective in treating anxiety and depression. Patients who had no previous meditation experience felt less anxious after regular mindfulness sessions.
Improves Emotional Wellbeing
The woes and worries of daily life can result in a large amount of emotional stress. Holistic meditation has been found to alleviate stress and improve your overall emotional health.
Mindful moments make you more aware of your feelings which means you can work on accepting them more readily. This allows you to turn your negative thoughts into a more positive outlook on life.
Holistic meditation has a great positive effect on the chemicals in our brains which affects our mood and stress response.
Reduce Pain
One specific research project of mindfulness meditation on chronic pain discovered that meditation during pain episodes significantly reduces the unpleasant feelings of pain.
Individuals also reported a much lower pain intensity than people who didn’t practise meditation. This indicates that meditation affects the regions of the brain which are responsible for pain reactions.
Because meditation has an impact on our emotions, mood and awareness, it also changes how we perceive pain and painful moments.
Researchers discovered that people who regularly practised mindfulness meditation slowed down the shrinking of the hippocampus which is the brain region responsible for Alzheimer’s.
In addition, they found that mindful meditation practices also help the neural network to connect which boosts memory and thinking.
As meditation reduces stress and anxiety, this doesn’t just have a positive effect on our mind but also our immune system.
We feel healthier and our body can fight off any bacteria or virus infections, such as seasonal flu.
Improve Sleep
Insomnia is a common issue because our mind is often extremely active at night when we are trying to sleep.
Mindfulness-based meditation has been found to reduce the severity of insomnia. People can stay asleep for longer periods of time.
Relaxing your muscles and easing tension makes holistic meditation a fantastic tool to control your insomnia without the need for medication.
Fight Addiction
Meditation allows you to be more mentally aware of your emotions and potential triggers of any addictions.
This means you are aware of what triggers your addiction, so you can avoid these triggers.
Is Yoga The Same As Holistic Meditation?
Yoga is a form of holistic (see also: What Is Holistic Yoga? (A Beginner’s Guide))meditation where you bring your body and mind together through breathing exercises and different postures.
There are a variety of different types of yoga which typically combine physical movement with slow breathing and mindful meditation.
Final Thoughts
Holistic meditation is the perfect way to destress after a long day. You can also integrate mindful meditation into your daily routine.
Just a few minutes of calming meditation every day that help you feel more at peace with yourself and your surroundings.
I'm Clare, the owner and operator of Off The Couch, where I serve as a qualified Nutrition & Health Coach.
Based in Dublin, Ireland, I offer coaching services both locally and globally, providing personalized strategies in nutrition, stress management, sleep quality, and fitness.
My journey into this field began as I navigated my own chronic illnesses, including early menopause, Interstitial Cystitis, Lyme Disease, and hydrocephalus.
