Can Meditation Make You Physically Stronger – A Deep Analysis

 Meditation is a valuable tool that must be part of every person’s daily life. Recently, the scientific community has been disclosing meditation's secret benefits and possibilities. It’s proven, and many people got the mental and physical advantages of meditation.    

But, the question I’ll discuss today is: can meditation make you physically stronger? Meditation can’t make you physically strong directly. But, it can help you with many mental factors that lead to more muscular physical strength. Meditation definitely has the power to make you emotionally and mentally stronger, reduce stress, and make better emotions and behavior. 

 

In this post, I’ll talk about many points regarding meditation. For example, you’ll learn what meditation is, its physical, mental, and spiritual benefits, the process of different types of meditation, and many more.

 

Learning the process of meditation is vital to get the expected outcome. 

I’ll help guide you to learn it quickly. 

So, let’s start!

What Is Meditation?

Before I step into the question: can meditation make you physically stronger? It’s important to know: what is meditation? In recent terms, meditation is known as “Mindfulness.” It’s a process to remove the image of stereotypes surrounding meditation. 

 

Indeed, meditation is a simple way to keep more focus on your own by closing all worldly thoughts. It allows you to control your mind to make it calm. It’s a mind-body balancing method that creates a deeply relaxing state of your mind. 

 

Meditation can be an excellent tool for people with hectic lifestyles in the recent time of the world. You can ease the mental and physical stress of the eventfulness of life without any adverse reaction. For example, Arnold Schwarzenegger meditates in the 70s to manage the anxiety that comes from his increasing fame.

Can Meditation Make You Physically Stronger – A WebMD Analysis  

“Most US people don’t sit for meditation. But, this body-mind complementary method is helping thousands of people worldwide. People are using meditation to ease their chronic pain and stress, enhance heart health and anxiety, boost immunity and determine issues during pregnancy. You can alleviate the stress-related condition that has worsened through meditation.” – Herbert Benson.

 

Herbert Benson is an MD in cardiology and well-known for meditation research on the health effects. He researched for decades on meditation and was the founder of Beth Israel Deaconess Medical Center of Harvard Medical School.

 

Benson says, “The calming response from meditation assists you to decrease metabolism, improves heat bits, and lowers blood pressure. Also, meditation develops brain waves and breathing. Meditation sends a message to the body through the mind to relax muscle tension and tightness.”

 

Does meditation make you stronger? More scientific evidence indicates how meditation works for the human body and mind. People meditating regularly has increased brain activeness found from MRI scans.

 

“The scans were performed in the areas like heart rate and metabolism. Some other studies on Buddhist monks showed that meditation makes long-lasting changes in their brains. The research was conducted on body parts involved in working memory, attention, consciousness, and learning perception. Meditation has a repetition calming strength at its heart. While ignoring thoughts, focusing on your breath, and repeating any phrase, a mantra, makes a natural relaxing response.” – Stan Chapman.

 

Stan Chapman has a Ph.D. in psychology and works at Emory Healthcare in Atlanta. He adds, “It doesn’t require a therapist to learn meditation. But, it’s like a tennis skill that needs regular practice to do it perfectly. In time, you’ll be able to create these meditative, relaxed, and faster states. Meditating several times in the day will make you feel more relaxed throughout the whole day.”

Health, Mental, And Spiritual Benefits Of Meditation

Meditating is simply a great way to get health and mental benefits. Even you can’t underrate its spiritual values. So, let’s learn different benefits of meditation:

Health Benefits Of Meditation

Does meditation help with physical fitness? While performing meditation, makes some changes in your health. All body cells get more energy, producing peace, joy, and enthusiasm.

 

Here are some other health benefits that you can get from meditating:

• Regulates blood pressures
• Reduces anxiety attacks to lower the blood lactate levels
• Decreases any stress-related pains like tension headaches, insomnia, ulcers, and joint and muscle issues
• Improves behavior and mood by improving serotonin production
• Strengthens the immune system 
• Distributes energy to cells that develop the energy levels

Mental Benefits Of Meditation

Does meditation make you mentally stronger? Regular meditating transforms your brainwave pattern into the alpha stage and supports healing. Meditation makes you stronger and freshens your mind with beautifying and delicate.

 

Our mind gets nourishment from it and becomes clean when we feel unstable, emotionally disturbed, or overwhelmed.

 

Below are some more mental benefits of meditation:

• Decreases anxiety
• Improves emotional stability
• Develops creativity and intuition
• Increases happiness
• Provides peace and clarity of mind

Spiritual Benefits Of Meditation

As meditation isn’t a religion, anybody can practice it. You can meditate regardless of being a follower of any religious faith. While meditating, you’re in an open, limitless space with joy and calmness.

 

When performing this, you discharge into the surroundings and synchronize to the planet/creation. If you know about yourself, you’ll start discovering more about yourself. Ultimately, you’ll love yourself.

 

Some spiritual benefits of meditation are as below:

• It brings fundamental personal transformation.
• Internal peace and stillness
• Less reactivity
• Sense of inner happiness
• Unhealthy stress reduction
• Strong belonging sense
• Clarify the purpose of life

Benefits Of Meditation For Students

Like other benefits of meditation, students also can get some of them from simple and regular practice. Let’s check out some effects of meditation on the body for students:

• Increases confidence & IQ level
• Provides more clarity and focus
• Improves overall health
• Develops mental strength
• It helps to avoid destructive addictions
• Enhances social skills
• Extends compassion & empathy

How to Meditate – Some Proven Ways Of Meditation

Meditation is a personal affair. You’ll have to learn the appropriate meditation that fits you well. Let’s learn some different types of meditations below:

The Six Steps to Meditation

Follow the below basic steps to get an optimal outcome:

First Step – Sit Correctly

It’s not compulsory to sit on the cross leg or a floor. A comfortable cushion or a chair is good to go with. Feeling relaxed is the essential thing in this first step. When you start meditation, you must not feel bad or think about your leg cramps. But, don’t put your back on the chair that may make you too comfortable to fall asleep.

Second Step – Keep A Timer

The duration of meditation might be from 5 to 30 minutes. But, you must avoid checking your watch or phone to check the time constantly. Using a timer will eliminate this issue to allow you complete concentration on meditation. You can set the alarm on your mobile phone or anything similar that will let you know when the time ends. Remember; use something that makes a gentle alarm, not something that makes an alarm, and you jump up!

Third Step – Be Comfortable

You’ll sit by closing your eyes and a bit forwarding your head when you start meditation. It’ll help you open the chest to get deep breaths. You can keep your back upright in this position. Remaining motionless is the crucial point to getting comfortable. It doesn’t mean you feel so comfortable sleeping rather than meditating.

Fourth Step – Focus On Breathing

It’s time to focus on nothing else but breathing. For the best result, continue breathing in and out using your nose rather than your mouth. Simply concentrate on breathing, but don’t try to analyze it.

Fifth Step – Hold Your Mind From Wandering

Your mind might be wandering, which is natural. If it happens with you, just refocus on the breathing task. It’s the most vital step and factor in meditation to get the expected results. The entire purpose of this step is to control, mindfulness, and have clarity.

Sixth Step – Repeat

Overdoing doesn’t bring good meditation results. Ideally, you can do it for 5 to 30 minutes daily. Also, you can do it for one or two hours at the same time per week. Avoid making it longer than recommended to get the best result from meditation, and maintain the schedule regularly.

Zen Meditation

Many meditation techniques exist, like a mantra, movement, mindfulness, spirituality, loving-kindness, and more. Zen meditation benefits you in many ways you’ll realize soon after starting it. Before you start the process, I recommend you begin with a vital sitting and count breathing.

 

Here is the process of Zen meditation:

• Get ready for 10 – 15 minutes to forget the outer world. Get a timer and set the alarm as per your need.
• Choose a quiet room that gives an environment without any distractions.
•  Put a pillow on the floor, and set a cross-legged position on it. If you have difficulty crossing your leg, simply cross it as it’s possible without pain. Ensure your back is in an upright position.
• Put your diaphragm at relaxation and keep your belly free to move.
• Keep your sight straight ahead. It’s better to close your eyes but leave your mind open for more focus.
• Set your hands on the knees or in the lap of one another, and keep facing up your palms.
• Now, start with a bit harder part. Allow all thoughts to come into your mind, and don’t judge them.
• Use your nose to breathe instead of your mouth and fill your chest. It’ll expand your belly, and then breathe out slowly. One.
• Repeat the above step again and count every breath.
• If any distractions or thoughts arise, restart counting from one. You’ll face this issue in the early stages of meditation.
• Avoid judging your own, and don’t be impatient. If you get frustrated, say, “I such at this.” Allow the thoughts and let them go. Restart your counting without leaving. And, most importantly, don’t be hopeless.

 

Do it for 15 minutes, but I assure you that this will make you feel closer to 2 – 3 hours. You’d be dying at the fourth minute to get up to do something. It can make your mind crazy. And chances are you’d allow your mind to think about the past weekend party or the hectic project you’re working on at the office.

 

It’s OK, but don’t judge; let them go, and restart your counting again. This is Zen meditation basics. I’ve been practicing it for the last few years. If you can go through the first session, congratulations; you’re all set to get benefits as you know how to get the most out of meditation. It’ll make you more relaxed, feel calmer, and clear-headed throughout the day.

Energy Exploding Meditation During Workout

Here is how to meditate for the explosion of energy during a workout:

First Step – Breath slowly but deeply and feel your inner energy for 15 seconds.

Second Step – Realize and feel energy flow throughout your body for 15 seconds.

Third Step – Imagine the energy activating and revving this up for 15 seconds.

Fourth Step – If ready, release the developed energy immediately and perform the workout/exercise.

Faster Recovery Meditation After A Workout

It’s another workout-related meditation with almost similar and straightforward steps. Here is how to meditate for faster recovery after a workout:

First Step – Breath slowly but deeply and feel your inner energy. Do it for 1 minute.

Second Step – Realize and feel the flow of energy throughout your body. Do this for 1 minute.

Third Step – Imagine that the energy is activating to cleanse your body. Do it for 1 minute.

Fourth Step – Think that this energy is radiating your inner body increasingly for 2 minutes.

Fifth Step – Now, redirect this energy to your body parts that need healing. Those are the areas you trained during exercise or workouts today. Do this for 5 minutes.

 

Remember, this is the process of healing parts that keep you more muscular. When you heal quicker and ultimately, you’ll be physically stronger faster.

Meditation To Improve Your Sex Life

Can Meditation Help Improve Your Sex Life? Scientific studies proved that you could improve your sex life through meditation. As sex involves body, mind, and spirit, you can connect better with your partner by performing regular meditation.

 

Top 5 Benefits Of Meditation For Sex Life

• You can improve your libido just by meditating for 20 minutes regularly.
• Meditation improves blood circulation to get a better erection for long-term sexual performance.
• You’ll get the ability of your mind’s chatter to turn down and concentrate on lovemaking for longer sessions.
• Meditation lowers the cortisol level to get into a better mood for sex.
• You’ll be happier, making you more confident about your inner strength.

How To Meditate For Better Sex Life

Sex meditation allows you to try it with your partner as a helping solo. Here are the steps you need to follow:

Start With A Daily Mindfulness Practice

Before you want to get the result of meditation in your bedroom, you must practice regularly. There are many meditation methods you can follow. For example, you can start with a 14-day meditation challenge that is more suitable for beginners. Also, you can start with apps such as Headspace and Calm. All those will help you to be skilled in focusing on the breath, the moment, and your inner sensations.

Add Your Partner In The Meditation

Experts recommend practicing meditation with your partner. They will sometimes suggest you sit/stand back to back to do a body scan. Note if any parts feel relaxed or tense when you mentally check how your entire body feels. Then, focus on contact points with your partner regarding temperature, pressure, and texture. Also, other things you may find in sex time. 

Don’t Close Your Eyes

Keeping your eyes while meditating can eliminate visual distractions. But, keeping your eyes closed during sex may prevent you from connecting entirely with your partner. You can refine it by finding mindful times by opening your eyes. You can look outside through a window, a plant, or take in its other parts. Focusing on beautiful things will help you out of your bedroom when you’re in it. During the practice session, if you’re distracted by something else, try to concentrate on your partner’s eyes and get you back from other thoughts to the meditation.

Practice An Eye-Contact Workout

Sit opposite at the quieter time of the day with your partner and connect with your eyes (it's best if you do it with one eye). Do it for 3 minutes. It’s nothing impractical to feel uncomfortable and giggles, but avoid talking at any cost. When you feel more comfortable, you should look at each other, unlike in the bedroom.

Imagine Sexy Thoughts

When you find your mind is roving during sex, swap it and drop this thought. Although getting erotic thoughts isn’t going to happen now, it’ll help you be closer to your sexual experience. One of the significant sex-drive killers is a mental distraction. You can focus on your mind to avoid distractions through this step.

Slow Down Your Sex Session

Slowing down our minds is quite challenging for constant stressors and social media. That’s why I suggest you practice slower sexual activities. Get one session, and here one person should be “Giver” while another one should be “Receiver.” And focus on slow sexual contact or seduction. Train your mind, that will slow down your body, and their balanced work will improve your curiosity and mental focus.

Common Mistakes While Practicing Meditation

You might have learned much about the excellent benefits of meditation. But, sometimes people don’t get expected success from it for some mistakes. Let’s know about some of the common meditation mistakes that you may encounter:

Mistake #1 – Irregular Meditation

You’re not practicing meditation consistently. It’s the first requirement of meditation, and you must never give up or be impatient until it becomes fruitful.

Mistake #2 – Over Expectation In Short Time

Expecting too much in a short time can make you annoyed and prone to leave practicing meditation. Some more profound meditation benefits just come after consistent practice for months to years. Keep practicing, and don’t expect much within a few days.

Mistake #3 – Insufficient Preparation

Lack of proper preparation before practicing can prevent you from getting a better outcome. Instead, take some time to establish your intention, unwind your body, and calm your breath.

Mistake #4 – Changing Techniques

Jumping from one technique to another can kill the aim of meditation. You can try different, diverse techniques while starting. But, choose your best individual technique and don’t change it anymore.

Mistake #5 – Doubtful Meditation

Your meditation with doubt – it’s going right or not – can be happened to your over-analyzing mind. It can hinder your practice and happen in the most subtle forms. You must avoid over-analyzing because of extra care about the practice and a faster improving mentality. Always avoid analyzing your mental states; instead, focus on the meditation steps or process.

Mistake #6 – Lack Of Attention & Intention

You give less attention and intention because of less dedication to meditation. If you need to focus on other office or household tasks, do them first, then do meditation. Sit comfortably and respect your practice as if you’re going to initiate one of the most vital tasks of the day.

Mistake #7 – Over Consumption Of Media

Consuming lots of media makes us restless, crave, angry, fearful, or reinforced. These days, social media, movies, TV, and games are the most challenging part of meditation. They were not issues just before a few decades. There is no better way to limit or avoid consuming too much media when you want to get a better result from meditation.

How Long Does Meditation Take To Work For You?

You learned much about the query: can meditation make you physically stronger? You might have another question: when will you start getting outcomes from meditation? Meditation takes about 8 weeks to start getting its results.

 

During this time, it works for your brain and performs some changes to make meditation productive. Other researchers reported mixed results. But, most indicated the time mentioned above to avail the benefits of meditation. Those benefits include focus, better management skills, and improved emotional control and regulation.

 

Another study reported that a total 11-hour of regular meditation for a 30-minute session for one month could reform your brain. Also, many theories and researches are there about meditation’s ‘Magic Number’ of days and hours that really takes effect.

 

However, all those studies reported that consistent practice is crucial for getting all types of meditation benefits. Also, they focused on regular meditation practice for long-term impacts.

 

As a result, there is no shortcut to reap success from meditation but through regular practice. Above all, the benefits of doing meditation for 10 minutes can still give participants immediate and short-term success in increasing calmness and stress relief. 

Frequently Asked Questions – FAQ

Does Meditation Increase Muscle?

Meditation can help you increase your muscle. It focuses on only one thing to make awareness. As it helps you to focus on your present lift, you’ll be able to keep more effort on your every bicep. Indeed, meditation gives you more strength to push harder and lift more weight.

Does Meditation Improve Skin?

Meditation increases oxygen circulation through our body. And it benefits of meditation for skin. It also keeps the balance of our mind and body while transforming cells and tissues of our body. It reduces wrinkles, improves our skin condition, and decreases the speed of the aging process.

How Does Meditation Affect You Physically?

Meditation provides a relaxing response that helps our body to regulate blood pressure, decrease metabolism, and enhances heart rate, brain waves, and breathing. Muscle tightness and tension seep when our body gets a note to relax. Thus, it affects the entire body.

Does Meditation Increase IQ?

The results of a study proved that persons who meditated got an average of 23% of IQ than non-meditated participants. As deep meditation reduces our brain activity, we can concentrate more on the given topics. It’s because our brain gets more strength to reorganize its own with reduced brainwaves. Thus, meditation makes you smarter with an increased IQ level.

Which Meditation Is More Powerful?

There are many meditation methods, most of which are beneficial if you practice regularly. Personally, I suggest the Zen meditation style to make a fresh start.

Can Meditation Make You More Intelligent?

Meditation has a link with mental and physical benefits. It can lower symptoms of depression, anxiety, and insomnia. Also, it regulates blood pressure, decreases metabolism, and enhances heart rate, brain waves, and breathing. When you can control your mind and body in a balanced way, you’ll get more problem-solving capability than others. It’ll make you more intelligent.

Can Meditation Heal Your Body?

Performing regular meditation provides a relaxation response in our body. It reduces inflammation related to stress and anxiety and gets better insulin resistance. Also, meditation helps our body to produce more helper cells for a better immune system. They fight against infections, heal our bodies, and keep us healthy.

Is Exercise Better Than Meditation?

Meditation and exercise have their particular benefits and working areas. For example, trimming down chronic pains and other pain-related troubles is practical. On the other hand, exercise is more effective in developing quality lifestyles related to health, like HDL & LDL cholesterols and blood glucose levels.

Does Meditation Increase Testosterone?

Meditation can increase testosterone levels if you practice it regularly and consistently. It leads to better sleep and lowers cortisol levels. Both of them are essential to improve our testosterone production.

Final Thoughts

Can meditation make you physically stronger? I already discussed the answer, and it can absolutely make you physically more robust when you practice it regularly and consistently. Apart from providing more energy, it’ll give you a better feel, look, and stress-free days.

 

Meditation is something more than a simple relaxation method. It has proven to help people improve deeper communication levels and overcome obstacles with themselves and others.

 

Meditation helps people in many mental factors that lead to more muscular physical strength. It can strengthen you emotionally and mentally, reducing stress and improving your emotions and behavior.

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