The popularity of Meditation is increasing day by day. More people are getting attracted to this ancient technique to improve their well-being.
Although, recent studies have proved the benefits of Meditation in the field of human psychology and overall well-being. So, there is no doubt that Meditation can improve your mental and emotional health.
So in this article, we will discuss whether Meditation makes you positive and can help you overcome Negativity? And If the answer is YES, then How can we get this positivity through Meditation.
Meditation increases your awareness of your thoughts and emotions, which allows you to discriminate between what is positive and what is not. Thus, you can control negative thoughts and direct them constructively. In this way, Meditation makes you positive by removing negative thoughts and feelings through increased self-awareness.
Generally, people have lost their ability to be self-aware. They can’t separate themselves from Negativity and don’t even know that they are trapped in compulsive thinking and behavior pattern. When any negativity holds them, they get disappointed and repeat this trash all day long.
Logically speaking, Negativity and positivity both are the offspring of thought. But when you clutch negative thoughts tightly, It produces the feeling of suffering for you, and then this Negativity attracts the same and multiple it’s magnitude.
When you practice Meditation, you become more conscious about yourself and over the time that helps you to break or redirect negative thought when it arises in mind.
Many experiments and research studies have proved that regularly practicing Meditation can reduce stress, anxiety, depression, and other negative effects and promote positive thoughts and emotions.
When you practice Meditation regularly, You may notice some positive energy is rising within you, which influences your mood with joy, peace, kindness, and gratitude.
Let me share with you some scientific studies on Meditation regarding mental well-being.
How Meditation Increases Positivity?
This brain has the ability to reorganize and mold itself with new neural patterns, which is called neuroplasticity.
When you learn or experience new things, your brain neurons change their patterns, and with the repeated practice, they form strong connections and release the hormones which cause emotions.
Meditation speedup this neuroplasticity effect, which means you can rapidly change the old patterns of habits and behaviors by reinforcing the new neural patterns in your brain with meditation practice.
So, If you are conditioned to think negatively, Meditation helps you to retrain your brain to think positively.
Thus, when you meditate, repeat self-affirmations, think and feel positive. It will form New neural pathways and get stronger over time.
With this practice, you will notice some positive changes in the way you think and feel. In some situations where you are used to feel negative, you will feel positive from now.
Later in the article, I will introduce some meditation methods that may rewire your brain structure.
So, stay till the end.
However, Meditation helps to reduce negative emotions such as depression, stress, and anxiety and generate positive ones such as love, kindness, gratitude, and compassion.
For instance, one clinical study was performed to analyze whether Meditation reduces stress-related problems and shows positive effects on them. And at the end, results suggested that meditation treatment can produce small to moderate level improvement in negative psychological stress.
One Mindfulness-based cognitive therapy highlighted that meditation therapies might benefit patients suffering from clinical depressive disorders.
Another study on 50 novice meditators under 4 weeks observation 30 minutes a day in three days of week practice—Experiment on loving-kindness Meditation showed positive emotions and interpersonal relationships.
Also Read: How Meditation Affects Your Personality?
Moreover, Meditation enhances self-awareness, which helps you recognize useless and harmful thoughts and constructively steer them.
One Experiment on 120 individuals after 10 weeks meditation retreat suggested that meditators experienced greater Mindfulness, a lower level of fatigue, and a higher level of well-being.
So, we can undoubtedly say that Meditation promotes emotional health and mental well-being.
However, there are several other benefits of Meditation on high brain functioning, physical benefits such as lowering blood pressure and chronic pain inflammation, improving sleep and coping addictions, etc.
I think you are now convinced that Meditation can make you a positive person, but now the most obvious question that comes to mind is which meditation technique you should practice to become a positive person.
So, let’s explore some meditation methods.
Meditation techniques that would make you positive
Mindfulness Meditation or Mindfulness:
are some of the best practices for developing the consciousness towards a positive attitude.
For those who aren’t familiar with Mindfulness, Mindfulness is an exercise for the mind to be present without making any judgments.
You can practice Mindfulness anywhere at any time during the day. It can be done while walking, eating, exercising, or working. It’s just about paying attention to the activity which you are doing right now.
This may look very simple, but practically it could difficult, especially for beginners. However, with consistent practice, nothing is impossible to achieve.
When you apply Mindfulness in your routine day, you may become more productive, efficient, and especially a ‘positive person.’
Similarly, mindfulness meditation is the practice of being mindful during Meditation. In which you ground your attention on your breathing, body sensations, thoughts, emotions, etc.
Mindfulness meditation is an excellent practice to escape from compulsive thought cycles and behaviour patterns to build a positive mindset.
To practice mindfulness meditation, follow these steps:
- Sit in a cross-legged posture or any comfortable posture with eyes closed and spine comfortably erect.
- Set a timer of 10-15 minutes.
- Take 5 deep breaths by counting 1 to 5 with inhalation, hold, and exhalation.
- Then, be aware of your breathing by noticing the sensation of air touching at the nostrils when breath comes in and out, or you can mindfully watch the belly movement while breathing.
Positive thinking and visualization meditation:
When imagination is added with positive thinking, it could be a powerful technique to influence your mind, body, and consciousness.
During this Meditation, you repeat self affirmations and visualize yourself in a moment of the bliss of positivity.
For example, visualize yourself as a confident, kindful, joyful, helpful, and successful person with whom everyone wants to make connections.
To practice positive Meditation, follow these steps:
- Sit comfortably on a chair or a floor with eyes closed
- Use guided meditation app or voluntarily speak autosuggestions
- Talk positive with yourself and parallelly visualize these thoughts as a reality
- Do this for 10-15 minutes a day or more.
In the beginning, your visualization may be vague and flickering, but after some practice, it will be more realistic.
Practicing this during a day will give you an instant boost of positive energy when you are surrounded by negative thoughts.
These were two meditation techniques that can be helpful for you to develop positivity in life.
Related Article: 13 Types Of Meditation Techniques: Find Which Meditation Is Perfect For You?
Remember, like building a healthy habit requires practice, patience, and persistence, similarly, Meditation is also required all these faculties to cultivate as a daily habit.
How much time would it take to be positive with Meditation?
Generally, It’s a subjective question and totally depends on you. However, for your motivation and from my experience, It may take 1-2 months of continuous practice to get those beneficial results. Again this timeline may vary from person to person.
How much time should I devote to Meditation?
That’s an interesting question, and the answer to this question for beginners is that “as much time as your body and mind can allow.” There is no need to force yourself at the beginning. It should run smoothly and you could be able to do it efficiently in a beneficial way.
Although, you can start meditation from baby steps like 2-5 minutes a day, then stretch it to 10-15 minutes or more, also you must work on the quality and consistency of meditation practice.