10 Scientific Benefits Of Meditation:

Overview

Meditation is the process of training your mind to focus on your breath, present moment, thoughts, and self-awareness. Meditation has a history of thousands of years.

In this blog, we will explore some benefits of meditation on mental and physical health.

Early meditation was used to find a deep understanding of the sacred and mystical forces of life. These days, meditation is mostly used to calm and relax the mind and make your life stress-free.

Several pieces of research have proven that meditation has several positive effects on mental and physical health. The popularity of meditation is increasing worldwide as more people become aware of their health benefits.

According to a 2017 U.S. survey, the percentage of adults who practiced some form of mantra-based meditation, mindfulness meditation, or spiritual meditation in the previous 12 months tripled between 2012 and 2017, from 4.1 percent to 14.2 percent.

Benefits Of Meditation Based On Scientific Research:

Meditation comes in many forms and has several benefits. Meditation helps in improving the quality of life and managing anxiety, stress, depression, pain, and addiction.

Here are the 10 science-based benefits of meditation:

1. Reduce Stress

Several studies have shown that meditation helps in reducing stress.

When you face a difficult or stressful situation, your body releases a stress hormone called cortisol. Cortisol is the same hormone that is responsible for regulating stress and your body’s natural fight-or-flight response.

The stress hormone is the natural part of your body but when you face it for a longer time it will lead to chronic stress and also promote anxiety

2. Manage Anxiety

Meditation helps in countering the effects of anxiety caused by excess fear, worry, and tension.

Meditation slows down over-thoughts, lowers stress hormone levels, regulates breathing, and calms the nervous system.

One study found that 2 months of mindfulness meditation helped reduce anxiety symptoms in people with generalized anxiety disorder.

3. Overcome Depression

Depression is a medical illness that involves the feeling of sadness, hopelessness, low mood, and negative thoughts.

Stress and anxiety are major triggers of depression. As meditation reduces stress and anxiety so ultimately it lowers depression.

One study observing individuals on a 90-day-long yoga and meditation retreat found that participants showed significant improvements in depression after the retreat.

4. Increases Self-awareness

Self-awareness is the ability to recognize or experience your feelings, behaviors, characteristics, beliefs, and values.

once you start meditation, you become more mindful and begin to understand your thought pattern more clearly and wisely.

Meditation helps you develop self-awareness through a better and deeper understanding of yourself.

5. Improves Memory

Improvements in memory help your mind to stay young and fit. Good memory helps you to achieve your goals easily.

Researchers have found that when you practice meditation, your brain produces more gray matter. Gray matter is an essential type of tissue in your brain and spinal cord that plays a crucial role in memory, mental functions, emotions, and movement.

Gray matter also protects the hippocampus, the part of your brain that is connected to memory.

One study found that meditating for 30 minutes a day for two months can increase the production of gray matter in your body.

6. Lowers Blood Pressure

High blood pressure also known as hypertension makes the heart work harder to pump blood, which can lead to several heart-related issues. It also affects several parts of the body.

Meditation helps in reducing high blood pressure, especially when paired with healthy lifestyle habits such as balanced diet and exercise.

A meta-analysis of 12 studies(including nearly 1000 participants) found that meditation helped reduce blood pressure.

7. Controls Addiction

Addiction is a condition when a person has a strong physical or psychological need or urge to do something or use something even if they don’t want to.

Some examples of addiction are alcohol addiction, drug addiction, porn addiction, and cigarette addiction.

Meditation creates a sense of calm, presence, and reduced stress, and anxiety that helps people to control their addiction as stress, anxiety, and depression are major triggers of addiction.

8. Eliminates Negative Thinking

Negative thinking includes thoughts that are based on negative perceptions, and expectations and are associated with unfavorable outcomes.

Studies have found that meditation helps reduce negative thoughts. When you perform meditation you become more aware, and mindful, and observe your thoughts without any judgment which enables you to respond to your negative thoughts more effectively.

Through regular practice, you will develop a positive mindset and learn the art of letting go.

9. Enhances Sleep Quality

Millions of people suffer from insomnia, a common sleeping disorder, that makes it hard to fall asleep or stay asleep.

One study found that people who meditated stayed asleep longer and their sleeping disorder also improved. Medication can shorten the time it takes to fall asleep.

10. Controls Pain

Regular meditation changes brain structure in ways that may help manage pain. Studies have shown that meditators have more pain thresholds than non-meditators.

According to experts, meditation allows us to accept our deepest emotions and let go. Meditation is a powerful tool through which you can develop a high tolerance to counter both physical and mental pain.

Types Of Meditation:

There are several types of meditation across the globe that offer different ways to redirect your focus and attention.

Here are some major and popular types of meditation:

1. Mantra Meditation: In mantra meditation, you repeat a mantra that may be a word or phrase. You can also use self-affirmation(such as ‘I am worthy’).
2. Spiritual Meditation: Spiritual meditation is the mindful practice of believing in universal forces that are beyond the naked eye.
3. Mindfulness Meditation: In mindfulness meditation, you focus on your breath, and observe your thoughts without any judgment.
4. Visualization Meditation: Visualization meditation involves enhancing relaxation, peace, and calmness through visualizing positive scenes, images, or figures.
5. Focussed Meditation: In focus meditation, you focus on something such as your breath, the flame of a burning candle, or the counting of mala beads.

Know About It Before You Start Meditation:

When you try to practice meditation, you get a lot of thoughts. Thoughts may be normal related to daily life and may be negative.

If you are suffering from stress, anxiety, depression, or any trauma(or suffered in the past), your mind will be full of negative thoughts as you try to meditate. It can make you angry and frustrated.

You don’t need to worry about it as it’s a normal part of the process and happens with almost everyone.

Just observe your thoughts without judging them whether they are good or bad, why they are coming into your mind, and how you could think about it. Just let your thoughts come and go.

The Bottom Line:

The scientific exploration into the benefits of meditation reveals a profound impact on both mental and physical well-being.

From reducing stress and anxiety to enhancing self-awareness and memory, the evidence underscores meditation as a powerful tool for improving overall quality of life.

Whether you’re seeking greater mindfulness, better emotional regulation, or improved physical health, integrating meditation into daily life holds immense promise for fostering a healthier, more balanced existence.

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