MEDITATION

Dr. Rome on Meditation

Dr. Rome Walter sees patients at our Murrieta office off Cal Oaks Road. Dr. Rome believes strongly in a holistic approach to medicine, resorting to medications only when necessary. Dr. Rome began meditating and practicing mindfulness for his own personal health and has experienced the positive impact it has had in his own life.

“Meditation is such a powerful tool that not enough people take advantage of. It has been clinically proven to reduce stress, lower blood pressure, create personal awareness, and so much more.”

“I see meditation as a practice which trains your mind. A well-trained mind is one that doesn’t get too caught up about the past and doesn’t get too worried about the future.”

Dr. Rome Walter

Health Benefits

Meditating regularly has many science-based benefits for those who practice. Even a simple 15 to 20-minute yoga practice with meditation can help your mind relax and your body feel energized. Here are some of the ways mediation can help you with your overall health and wellbeing.

Stress Relief

Stress is one of the most common reasons people try meditation. Research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia. *1

Controls Anxiety

Less stress translates to less anxiety. It also reduces symptoms of anxiety disorders, such as phobias, social anxiety, paranoid thought, obsessive-compulsive behaviors, and panic attacks.

Can Help Fight Addictions

The mental discipline you can develop through meditation may help you break down dependencies by increasing your self-control and awareness of triggers for addictive behaviors. *2

Research has shown that meditation may help people learn to redirect their attention, increase their willpower, control their emotion and impulses, and increase their understanding of the causes behind their addictive behaviors. *3

Improves Sleep

In a study comparing one group of people who practiced meditation while the other group did not, participants who meditated fell asleep sooner and stayed asleep longer, compared to those who didn’t meditate. Becoming skilled in meditation may help you control or redirect the racing or “runaway” thoughts that often lead to insomnia. Additionally, it can help relax your body, release tension, and place you in a peaceful state in which you are more likely to fall asleep.

Helpful Steps to Take

Now that you have seen some of the great health benefits to practicing meditation, we have laid out some tips to getting started for yourself.

  1. Sit or Lie Comfortably

This can be done anywhere; however, it may be helpful to start out in a quiet, peaceful space and getting a comfortable cushion to sit on if you are able to sit on the floor.

  1. Close Your Eyes

Closing your eyes is a very important aspect to meditation. By closing your eyes, you are eliminating countless distracting that could be going on around you. You can even use an eye mask to help black out your surroundings.

  1. Breathe Naturally

Focus your attention on your breath and on how your body moves with each breath. Observe your chest, shoulders, ribs, and stomach. Simply focus your attention on your breath without changing its pace.

In the beginning, do not be discouraged by a wandering mind. It takes time and practice to be able to meditate for long periods of time. You are still benefitting from the practice regardless by slowing down in the day and resting.

Other Resources

The best way to gain more knowledge is through seeking out a real teacher with experience in meditation, however there are many great online resources that are available for you to use. A couple of those resources include the Ten Percent Happier app and Insight Timer. Both provide useful resources to guided meditations that are great for those just starting out. 

Sources

1-3: https://www.healthline.com/nutrition/12-benefits-of-meditation#section1

Who We Are

We are family physicians serving south Riverside county with the highest quality of care. Rancho’s goal is to approach medicine differently by offering more cohesive care and education that extends beyond the four walls of the exam room. We do not just make suggestions and write prescriptions, we have taken steps to improve the health of our patients. Our family physicians have developed educational content that empowers their community to make healthy lifestyle changes.  We also have free senior centers for our patients 65 and older that are full of exercise and nutrition classes as well as full online courses teaching a wide variety of health topics. We pride ourselves on going beyond the exam room to make our community healthier and happier.

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