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There are four simple practices that are at the core of most, if not all esoteric, mystical and magical traditions, and it turns out they have all been scientifically demonstrated to genuinely benefit your physical and mental health and wellbeing. These practices cost nothing, can be done almost anywhere and you are probably more familiar with them than you realise!
There are some concepts and practices that exist in all human cultures, such as language, art, healthcare and justice, to such an extent that they could be argued to be so embedded into our existence that they are a fundamental part of being human. Magick and mysticism belong on this list as, although they are misunderstood by most, they are fundamental parts of both the history and present of every culture.
Without going into too much detail, the general purpose of most magical practices is to bring about some sort of change or result that the practitioner desires and the general purpose of most mystical systems is to bring the practitioner closer to Divinity. There is, of course, far more detail and nuance needed to fully explain both, but the point of this article is not to advise you on taking up magick or mysticism, but to talk about the four core fundamentals that these traditions all use, no matter what culture they originate from, and how you can use them to boost your overall health starting today!
Before we continue, some people will undoubtedly have some reservations, so please rest assured that the following practices are all completely safe, supported by science and you can do all of these without it being a magical or mystical practice (although you may wish to go further into these routes).
Also, a slight disclaimer; the following techniques were described above as simple, and while this is true, simple does not necessarily mean easy. While you can begin practising these techniques straight away, you may find that they take a little while to master, but the benefits are well worth it!
Technique One: Meditation
Meditation is a practice where an individual trains their mind to focus and redirect their thoughts. It can be done in a variety of ways, but most involve sitting quietly and paying attention to the present moment. Meditation has been practised for centuries by many different cultures, and there is now a growing body of scientific evidence to support its many health benefits which include:
Reduced stress and anxiety: Meditation can help to reduce stress levels by teaching the mind to let go of negative thoughts and emotions.
Improved sleep: Meditation can help to reduce stress and anxiety, which can both interfere with sleep.
Enhanced focus and concentration: By training the mind to stay on track and in-tune with the present moment, meditation can help to improve focus and concentration
Reduced pain: This practice also increases the body's production of endorphins, which have pain-relieving effects.
Improved mood: Meditation can help to improve overall general mood. There are a variety of reasons for this including positive effects to brain chemistry.
Increased self-awareness: Meditation can help you to become more aware of your thoughts, feelings, and sensations. This can help you to better understand yourself and your reactions to the world around you
Improved immune function: Meditation can help to improve immune function by reducing stress and inflammation.
If you are new to meditation, it is a good idea to start with a simple meditation practice. Here is a basic meditation practice that you can try:
Find a quiet place where you will not be disturbed.
Sit in a comfortable position with your back straight.
Close your eyes and focus on your breath.
As you breathe in, say to yourself, "I am breathing in."
As you breathe out, say to yourself, "I am breathing out."
Continue to focus on your breath for 5-10 minutes.
When you are finished, open your eyes and slowly get up.
It is important to be patient with yourself when you are first starting to meditate. It may take some time to learn how to focus your attention and stay present in the moment and as you meditate, you may notice your mind wandering. When this happens, simply bring your attention back to your breath. With regular practice, you will find that meditation becomes easier and more enjoyable and you should soon begin to reap the health benefits.
Technique Two: Controlled Breathing
Controlled Breathing exercises, also known as breathwork, are a type of mind-body practice that involve focusing on your breath in order to improve your physical and mental health. There are many different types of breathing exercises, but some of the most well known include:
Diaphragmatic breathing: This is a type of deep breathing that involves using the diaphragm to breathe in and out.
Box breathing: This is a type of breathing exercise that involves counting to four as you breathe in, holding your breath for four counts, breathing out for four counts, and holding your breath for four counts.
Alternate nostril breathing: This is a type of breathing exercise that involves breathing in through one nostril and out through the other.
Although this ancient idea has been used for many different purposes over the years, some of the scientifically backed benefits include:
Looking younger: Breathing techniques have actually been demonstrated to reverse some of the effects of ageing
Boosts immune system: Due to the engaging and positive effects on both the sympathetic and parasympathetic nervous system, breathing exercises have a great effect on immune response.
Improved sleep: Breathing exercises can help to improve sleep quality. This is because breathing exercises can help to reduce stress and anxiety, which can both interfere with sleep.
Reduced pain: Breathing exercises can help to reduce pain. This is because they also help to reduce stress and anxiety, which can both contribute to pain.
Improved cognitive function: It has been found that breathwork can help to repair brain function after a stroke as well as enhance regular mental processing.
Although there are many different types of breathing exercises, one of the best for beginners is Box breathing; a simple yet effective technique that can be done anywhere. Here are the steps on how to do box breathing:
Find a quiet place where you will not be disturbed.
Sit or lie in a comfortable position.
Close your eyes and focus on breathing with your diaphragm.
Breathe in for a slow count of 4.
Hold your breath for a slow count of 4.
Breathe out for a slow count of 4.
Hold your lungs empty for a slow count of 4.
Repeat steps 4-7.
Just like with meditation, it can take a little while to properly get the hang of this technique so it may be advisable to begin with just a few minutes at first, but if you keep with it and slowly increase the length of time you practise, you will soon begin to notice the effects.
Technique Three: Visualisation
Visualisation is a mental exercise that involves creating a detailed mental image of a desired outcome. It is a powerful tool that can be used to improve your physical and mental health, as well as to achieve your goals.
Far from just wishful-thinking, science has found visualisation to have some astounding benefits which include:
Quicker healing from injuries; When used alongside physical treatments of injuries, visualisation has been noted to improve healing times and reduce pain.
Improved physical fitness; Visualisation stimulates the same areas of the brain as when actually physically doing an action, meaning that it can be used to support and enhance the effects of exercise.
Help overcome trauma: Phobias, anxiety and trauma have all been shown to be reduced by use of visualisation. This powerful tool helps the mind reprogram the subconscious drives that can influence everyday life.
Manifest goals and desires: Studies have found that visualisation can have an effect on academic achievement and social confidence and many successful entrepreneurs employ this technique to achieve great results.
Here is a simple visualisation exercise that you can try:
Find a quiet place where you will not be disturbed.
Sit or lie in a comfortable position.
Close your eyes and take a few deep breaths.
Visualise yourself achieving your goal. What does it look like? What do you feel? What do you hear? Try to engage as many senses and emotions as you can.
Spend a few minutes visualising your goal in as much detail as possible.
When you are finished, open your eyes and take a few deep breaths.
Those who practise this for success say that the more engaging and vivid the emotions felt with the visualisation, the more effective it will be. Again this may be something that you need to keep working on to really master, but once you are proficient this is one of the most powerful skills you can have.
Technique Four: Chanting/Vibration
Chanting is the act of repeating a word or phrase aloud in a melodic way. It is a common practice in many cultures and religions, and it is often used as a form of meditation or prayer. Vibration is the act of creating sound waves. In the context of chanting, vibration refers to the sound waves that are created when a person chants. Some of the many positive effects of this practice are:
Increased intelligence: Studies have shown that chanting mantras can improve IQ.
Reduced stress and anxiety: Chanting/vibration can help to reduce the activity of the sympathetic nervous system, which is responsible for the "fight-or-flight" response and can reduce overall stress and anxiety symptoms.
Improved sleep: Chanting can help to improve sleep quality, and it can also help to reduce the amount of time it takes to fall asleep.
Increased focus and concentration: Chanting can help to improve focus and concentration, and it can also help to increase mental clarity.
Reduced pain: Chanting can help to reduce pain, and it can help to improve the body's natural pain-relieving mechanisms.
Here is a simple chanting/vibration exercise that you can try:
Find a quiet place where you will not be disturbed.
Sit or lie in a comfortable position.
Close your eyes and take a few deep breaths.
Choose a mantra or sound that you would like to chant, start with something simple!
Start chanting the mantra softly and from your diaphragm, gradually increasing the volume.
Chant the mantra for a few minutes or as long as you wish.
When you are finished, open your eyes and slowly get up.
Chanting can feel a bit awkward at first but once you get used to it and lose any inhibitions, you will find a pleasant sense of freedom in addition to the above benefits.
Combining Techniques
You may have realised that you can actually combine some or all of these practises into one exercise, saving time and increasing efficiency. Although this is a good idea and there are many specific exercises which already do this, it is advisable to practise each of these techniques individually at first until you are comfortable with them and find them relatively easy.
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