Perhaps the reasons why we don’t regularly meditate factor in as much as why we actually do, it’s personal.
The key to meditation is finding the best fit for you. Then you will look forward to your practice and discover different ways to unlock an abundance of benefits. Recent scientific research has proven meditation helps is numerous ways. Have fun exploring the studies and sample meditations below. Maybe try setting an intention to receive a desired outcome. Results were proven in the sample studies, if it worked for them, why not you? Believe in the power of your mediation practice, why not?
REDUCES STRESS
Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines. In an 8-week study, meditation reduced the inflammation response caused by stress and improved symptoms of stress-related conditions.
PROMOTES EMOTIONAL HEALTH
For example, one review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression (12Trusted Source). Furthermore, inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may also reduce depression by decreasing levels of these inflammatory chemicals (15Trusted Source).
MANAGE ANXIETY
A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety. One study found that 8 weeks of mindfulness meditation helped reduce anxiety symptoms along with increasing positive self-statements and improving stress reactivity and coping.
ENHANCES SELF AWARENESS
Self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you. Other forms teach you to recognize thoughts that may be harmful or self-defeating. The idea is that as you gain greater awareness of your thought habits, you can steer them toward more constructive patterns. Improved self-efficacy, which is a term used to describe a person’s belief in their own capacity or ability to overcome challenges.
LENGTHENS ATTENTION SPAN
One study found that people who listened to a meditation experienced improved attention and accuracy while completing a task. A similar study showed that people who regularly practiced meditation performed better on a visual task and had a greater attention span than those without any meditation experience.Moreover. Meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying, and poor attention. One study found that meditating for just 13 minutes daily enhanced attention and memory after 8 weeks .
MAY REDUCE AGE RELATED MEMORY LOSS
Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus your thoughts. Studies in people with age-related memory loss have shown it improves performance on neuropsychological tests. Furthermore, a review found meditation can increase attention, memory, and mental quickness in older volunteers. In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia.
CAN GENERATE KINDNESS
Increase positive feelings and actions toward yourself and others. Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself. Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances, and ultimately enemies. A meta-analysis of 22 studies on this form of meditation demonstrated its ability to increase peoples’ compassion toward themselves and others (30Trusted Source).
IMPROVES SLEEP
One study compared mindfulness-based meditation programs and found that people who meditated stayed asleep longer and had improved insomnia severity. Becoming skilled in meditation may help you control or redirect the racing or runaway thoughts that often lead to insomnia.
MAY HELP FIGHT ADDICTIONS
Research has shown that meditation may help people learn to redirect their attention, manage their emotions, impulses and increase their understanding of the causes behind their. One study in 60 people receiving treatment for alcohol use disorder found that practicing transcendental meditation was associated with lower levels of stress, psychological distress, alcohol cravings, and alcohol use after 3 months.
HELPS CONTROL PAIN
One review of 38 studies concluded that mindfulness meditation could reduce pain, improve quality of life, and decrease symptoms of depression in people with chronic pain. A large meta-analysis of studies enrolling nearly 3,500 participants concluded that meditation was associated with decreased pain.
CAN DECREASE BLOOD PRESSURE
A meta-analysis of 12 studies enrolling nearly 1000 participants found that meditation helped reduce blood pressure. In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, blood vessel tension, and the “fight-or-flight” response that increases alertness in stressful situations.
ACCESSIBLE EVERYWHERE TO EVERYONE
People practice many different forms of meditation, most of which don’t require specialized equipment or space. You can practice with just a few minutes daily, anytime, anywhere.
““Alysa introduced me to meditation in a way I didn’t know I was meditating. I just listened to her guiding my breath, helping focus my thoughts and her sweet voice takes me somewhere. Each experience is different because she offers space for me to breathe and think too. She was my gateway, years ago, since I have a dedicated practice with different apps and been on a few retreats, I still play the recording she made for me, like a favorite treat.””
