Mental stress, which is often overlooked, is a major factor in the development of chronic diseases. Stress creates negative emotions which weaken the immune system and disrupt the normal functioning of the body. Managing and relieving stress is therefore essential to good health.




Research during the past 50 years in the field of psychoneuroimmunology (PNI) has established the fact that our mind has a huge impact on our health. Stress has been found to be a major factor in coronary heart disease, gastrointestinal disorders, and cancer (1). It can lead to a decrease in life span.

Researchers have studied the role of stress in of the prevalence of infertility, miscarriages, late pregnancy complications or impaired fetal development.


They have found that stress causes biological changes in the body which triggers reproductive failure (2).

In children, it has been found that stress exposure weakens the immune system and increases the frequency of illnesses (3).

During the past few decades, health experts have turned towards meditation as an effective remedy in improving the psychological and overall health. Research on meditation techniques such as transcendental meditation (TM) has revealed that its regular practice leads to a relaxed mind and improved health (4). TM has to be learned from a qualified teacher.

Here is a simple and very effective meditation, popularly known as Vipassana, which can be practiced by people of all age groups:

• Sit in a comfortable position (on the ground or in a chair or sofa) in a quiet place

• Close your eyes

• Now focus on your breathing. With your eyes closed, try to imagine and visualize the air that is being inhaled and exhaled.

• If your mind wanders, make sure that you redirect it back to your breathing.

• Continue the above breath awareness meditation for 15 minutes.

With practice, you will be able to keep your focus on your breathing. As you gain proficiency, you can increase this practice time from 15 to 30 or even 60 minutes. You can also do it more than once during the day. Children can do Vipassana very easily.

Important instructions for meditation:

• Wear loose clothing.

• Do it on an empty stomach either in the morning or before your dinner.

Regular practice empties your mind and makes you feel fresh and happy. It helps to reduce stress levels  and also increases your creativity and you will start finding easy and effective solutions to your most important problems/issues.

Whenever you feel stressed out during the day, just close your eyes and do Vipassana for 30 to 60 seconds. It will bring wonderful relief and clarity to your mind.

Regular practice of Vipassana will enhance the quality of your life and increase your life span. Try it today and experience it for yourself.

Wishing you Health, Wealth, Love and Happiness,
Pankaj Kotak 

 

 

REFERENCES

1.    Vitetta L., et al. Mind-Body Medicine: Stress and Its Impact on Overall Health and Longevity. Annals of the New York Academy of Sciences. 2005;1057:492-505.

 

2.    Nakamura K., et al. Stress and reproductive failure: past notions, present insights and future directions. Journal of Assisted Reproduction Genetics. 2008 March;25(2-3):47-62.

 

3.    Caserta MT., et al. The Associations between Psychosocial Stress and the Frequency of Illness, and Innate and Adaptive Immune Function in Children. Brain, Behavior, and Immunity. 2008 August;22(6):933-940.

 

4.    Alexander CN., et al. Effects of the transcendental meditation program on stress reduction, health, and employee development: a prospective study in two occupational settings. Anxiety, Stress & Coping: An International Journal, 1993;6(3):245-262.