The Benefits of Meditation
Written by Aiman Khan
Photo by Keegan Houser on Unsplash
While the practice of meditation goes back over thousands of years - having appeared before the Common Era (especially in Asia) - it’s a relatively new self-development tool in the West. Meditation is often associated with yoga or hypnosis, but the truth is it can be practiced alone and by anyone. Here is how can you enjoy meditation regardless of your experience with it and why it’s so good for you on a multitude of levels.
What is meditation exactly?
The power of our mind is greater than most of us believe. Simply put, meditation is freeing the mind from all thoughts (and actively observing them if they appear) by focusing on the rhythm of our breath, and sometimes, creating in our mind the image of a space where we feel safe and sound.
You can meditate anywhere, anytime, for as long as you want; and today, there are websites, apps, and even gurus that can help you start meditating at your own pace.
Why is meditation such a highly rated practice?
Meditation is a practice that is basically free and easy to access and learn. The National Health Interview Survey 2017 revealed that in 2017, 14.2% of American adults practiced meditation. This is an interesting shift, given that in 2012, only 4.1% of American adults practiced it. Life nowadays can be stressful - the rates of depression and anxiety are on the rise and many people try to find relaxation techniques that can help them cope with stress. Meditation has been found to have multiple positive effects. The most commonly discussed effect of meditation is a moderate effect of reducing anxiety and stress. However, as we discuss below, there are actually many other, lesser known benefits to this ancient practice.
Photo by Zoltan Tasi on Unsplash
The benefits of meditation
It can prevent brain aging. As we grow older, the hippocampus which is involved with memory functions in the brain deteriorates. The decrease in mental abilities is associated with the loss of volume of grey matter - brain neurons responsible for memory and learning - as well as a decline in the hormones and proteins that protect and repair cells in our brain. This is called cognitive decline and it’s a natural part of the aging process. For many years, scientists thought this decline was inevitable, but in the last two decades, studies have shown that the adult brain changes throughout the span of one’s life. This is a phenomenon known as neuroplasticity. Regular meditation increases the neuroplasticity of the brain, preserves, and even increases the concentration of grey matter.
It can help relieve pain. Meditation can help reduce the perception of pain by the brain. It complements the medical treatment of chronic pain or physiotherapy. Studies confirm that mindfulness calms the brain centers responsible for pain, and over time, these changes take root and change the structure of the brain itself so that patients no longer feel the pain as intensely as before.
It can help fight addiction. A 2005 study by Harvard neuroscientist, Dr. Sara Lazar, showed that long-time meditators had a generally higher level of activity in their prefrontal cortex. This area of the brain - often called the happiness center - is overstimulated during intoxication and understimulated during withdrawal. Regular meditation trains the brain to achieve a natural high comparable to that of a runner’s high, and floods the brain with endorphins and dopamine. Moreover, a 2005 study using EEG Biofeedback training used the brainwave patterns that naturally occur during meditation - namely alpha and theta waves - on 121 patients in a substance abuse program. After a year, 77% of the users were drug-free.
It can help you sleep better. If you struggle with insomnia or problems falling asleep, meditation can be a solution for you. It can be combined with psychotherapy or drugs prescribed by your doctor, but standalone results can be observed in a period of a minimum of a few weeks.
Tips and tricks for having the best experience with meditation
Meditation is free and can be practiced by anyone, anywhere. Still, like every activity, starting out can be an uphill battle on its own: it takes time, patience and practice to be able to calm the monkey-mind. Here are a few tips and tricks for having the best experience when trying to meditate:
Try an app designed to guide meditation. If you are a newbie, start with some help. You can choose from a multitude of apps that are designed to help you start meditating, like Calm or Headspace. The latter contains guided programs where you will be instructed on what and how to do every step of a meditation routine. Some apps also come with special features, like daily inspirational quotes or sections where you can write what you’re grateful for every day.
Start in silence. When you start meditating and you don’t have much experience, try finding a quiet place where you can sit in silence. A quiet place does not have to be a house in the mountains - you can meditate while taking a bath, while alone in the kitchen or sitting on a bench with noise-cancelling headphones on. For beginners, it can be helpful to meditate right before going to bed or as soon as you wake up. Consistency is key here.
Choose a comfortable position. Don’t meditate in complicated positions, especially when you're starting out. It’s best to choose to meditate in a comfortable position, for example, lying on your back with your legs hips distance apart and your arms flat beside your body. It’s encouraged for beginners to remain in one position throughout the meditation to reduce distractions.
Combine meditation with yoga. Yoga and meditation can go hand-in-hand, and it’s a great choice to try a short yoga practice before meditation. Yoga itself has a lot of benefits for your mind and body -helping to release stress, anxiety, and reduce chronic pain. Short yoga practices can be found on YouTube or on dedicated apps and sites for those who are just starting out – and don’t worry, most of them are free!
Meditating is a mindfulness technique that has numerous benefits for your body and mind. It can help reduce stress, increase brain function, improve sleep, and reduce pain. Besides its amazing benefits, meditation is free, can be done by anyone anywhere, and you can find a multitude of resources online. You can start anytime, and you can practice it for however long you want: 2 minutes, 15 minutes, an hour, it’s all up to you!