Meditation: 12 Scientifically Proven Benefits at a Glance

The benefits of meditation are now well known to many: it's the method for lowering stress levels and distancing yourself from thoughts and emotions. It helps you feel more grounded and centered.

The technique of meditation is thousands of years old. In fact, prayer is even a form of meditation. Meditation itself isn't difficult to learn. You can start right away. All you need is a space where you won't be disturbed for a while.

Start meditating today, because it has many benefits for your physical and mental health. Below are 12 scientifically backed benefits of meditation.

Stress-related complaints are common these days, whether due to high workloads or problems that simply come your way. Stress can cause unpleasant symptoms, which can manifest both physically and mentally.

It leads to high levels of the hormone cortisol, which increases low-grade inflammation in your body. Stress undermines your health, disrupts your sleep, and can lead to depression and fatigue.

That's why it's good to address it. Meditation is a good technique for this. Simply withdrawing for a moment and sitting in silence is healing for both body and mind. During meditation, you try to let go of your thoughts, which can help interrupt rumination and emotional reactions.

Meditation is used to treat PTSD. A study [1] of several studies shows that meditation and yoga are good complementary treatments to address symptoms.

There are also nutritional supplements that can help you balance the stress hormone (cortisol). A product containing Ashwagandha KSM-66 and Bioperine® is one such product.

Meditation can help improve your self-image and outlook on life. A review of treatments given to over 3,500 adults found that mindfulness meditation can improve symptoms of depression [2] .

Similar results emerged from a review of 18 studies. People who received therapy that included meditation experienced fewer depressive symptoms, compared to the control group.

Another study shows that meditation helps to weaken negative thoughts and pay less attention to them. [3]

Certain forms of meditation can help you understand yourself better. They increase your self-awareness, helping you understand why you react in certain ways, how your thoughts drive your emotions, and how events impact you.

Meditation that involves self-inquiry is specifically designed to develop a greater understanding of yourself. Other forms of meditation teach you to observe your thoughts, so you can recognize harmful thoughts that lower your self-esteem.

Being aware of your thought patterns can help you work on more constructive thoughts.

A study involving 153 adults who used a mindfulness meditation app for two weeks reported feeling less lonely and seeking more social connections [4] .

Because meditation helps lower stress levels, it also helps reduce anxiety. Research shows that meditation can help people who suffer from anxiety.

In one study, people with generalized anxiety disorder practiced mindfulness meditation for 8 weeks. This reduced their anxiety symptoms, helped them think more positively about themselves, and helped them manage stress better [5] .

Another study followed 47 people with chronic pain. They practiced meditation for 8 weeks and experienced noticeable improvements in depression, pain, and anxiety for 1 year [6] .

Meditation can also be applied in the workplace. It's not uncommon for people to experience anxiety (including performance anxiety) at work. If there's a meditation room, people can meditate at work. This can help reduce stress and anxiety levels.

Meditation is often used for relaxation, but it's also a great way to learn self-discipline. Simply making time for it every day is a prime example.

Increased self-awareness and observation of your thoughts and emotions can help you break free from addictions.

Research shows that meditation can help people learn to redirect their thoughts, as well as better control their emotions and impulses. It also increases their self-awareness [7] .

In a study of 60 people receiving treatment for alcohol abuse, Transcendental Meditation reduced their stress (both physical and mental) and their cravings for alcohol [8] .

If you're struggling with sleep, you're not alone. Meditation can be a solution.

A study was conducted comparing different meditation programs. It showed that people who meditated were able to sleep longer. In people who did suffer from insomnia, the severity of their symptoms decreased [9] .

It's obvious that meditation can be beneficial for sleep problems. Meditation can help you manage worry and relax more effectively. Both physically and mentally, you'll likely find it easier to unwind and fall asleep.

There are also nutritional supplements that can help support your sleep. These aren't medications for sleep problems, but they are safe aids with scientifically proven effectiveness. This is one such product:

You can train your concentration, and meditation is one way to do that. It helps you concentrate better and for longer.

Research has been conducted on the ability of meditators to concentrate. It turns out that these people can perform better on a visual task. They were able to concentrate for longer than those who did not meditate [10] .

It even appears that meditation can reverse thought patterns that contribute to mind wandering, worrying, and being easily distracted.

Meditation is not only good for the mind, but also for the body. If you suffer from high blood pressure, your heart has to work increasingly harder to pump blood. Over time, this puts too much strain on the heart, which can lead to problems.

High blood pressure can be the underlying cause of a heart attack or stroke.

Scientists analyzed 12 studies involving nearly 1,000 people. These studies showed that meditation helped lower blood pressure.

This had the greatest effect in people who already had high blood pressure before participating in the study [11] . It doesn't matter what type of meditation you do.

Meditation appears to influence blood pressure by increasing relaxation of the nerves that control the heart and initiate the fight-or-flight response [12] .

Certain forms of meditation help you focus your attention and maintain a clear mind. Kirtan Kriya is one such form of meditation. It involves chanting a mantra with repetitive finger movements to focus your thoughts.

In research on people with late-life memory loss (Alzheimer's), this form of meditation has been shown to improve performance on neuropsychological tests [13] .

Some forms of meditation focus on developing positive feelings toward yourself and others. During metta meditation (also called loving-kindness meditation), you focus on kindness and forgiveness, both toward friends and strangers, and even enemies.

A meta-analysis of 22 studies on this form of meditation found that it increases people's compassion towards themselves and others [14] .

Another study of 100 people found that this depended on the time spent meditating. So the more you meditated, the more positive feelings you experienced [15] .

How you experience pain depends on how you feel. Research from 2016 shows that meditation can help manage pain.

Thirty-eight studies were analyzed, concluding that mindfulness meditation can reduce pain, improve quality of life, and reduce feelings of depression in people suffering from chronic pain [16] .

Both meditators and non-meditators experienced the same pain-causing symptoms. However, those who meditated were better able to manage the pain and even experienced a decrease in pain sensation.

Whatever type of meditation you do, you can do it anywhere. You don't need much. If you're new to meditation, start with a few minutes a day and gradually increase. Choose a form of meditation that appeals to you and suits your goals.

There are two forms of meditation:

• Focusing - In this form of meditation, you focus your attention on an object or thought. It helps you learn to concentrate better and avoid distractions. You can focus on a candle flame, your breathing, or a mantra.
• Mindfulness meditation - In this form of meditation, you become aware of yourself and your surroundings. You observe your thoughts and feelings (and then let them go).

Find a time during the day when you can retreat. It might help to get up fifteen minutes earlier or take a short break at work. If you can't find the time or concentrate, you could also take a class.

Meditation can help you in so many ways, it's worth spending some time on it every day.

The benefits of meditation are endless. It helps you improve both your mental and physical health and has scientifically proven effects. What's more, meditation is free and can be done anytime, anywhere. It takes some getting used to at first, but you'll quickly get used to it and become increasingly better at it.

You can start meditating for just 3 minutes a day. Just getting started is the key. You'll quickly notice the benefits of meditation: deeper sleep, improved concentration, reduced stress, and a more positive outlook on life.