In the past meditation had a fuzzy image, but that has completely disappeared in recent years. Science is now also convinced: a great many studies have been done into the effect of meditation on our health. The benefits turn out to be countless! In this article, we explore in the medical literature what meditation can do for your health.
About 3500 years ago in India people started to practice meditation ( 1 ). Today there is still a lot of meditation, but mindfulness is also increasingly on the rise. While there is overlap between meditation and mindfulness, there are also differences ( 2 ). Meditation is more about an exercise in silence and attention, with mindfulness doing an activity with full attention is central. When meditating, the practitioner really sits down with the focus on breathing, for example, with mindfulness you can think more of consciously shopping or exercising with attention.
Regular meditation can:
Reduce stress - meditating regularly reduces the amount of stress, which can make you feel much better ( 3 , 4 ). The stress hormone cortisol in your body can therefore decrease measurably ( 5 ). Researchers have found that this can decrease the amount of inflammation in the body ( 6 ). It has been found that symptoms of stress-related disorders can decrease through meditation; think of fibromyalgia, irritable bowel syndrome and PTSD (Post-traumatic Stress Disorder, 7 , 8 , 9 ).
Reducing anxiety
- less stress can also lead to less anxiety According to a study, people who meditate regularly have less anxiety, phobias, panic attacks and social anxiety ( 10 , 11 ). A large study showed that different forms of meditation can combat anxiety ( 12 ). Meditation therefore appears to be able to reduce mental illness ( 13 ). In fact, a 3-year study concluded that meditation can have long-term effects, keeping your fear at bay continuously ( 14 ).
Fighting depression
Several studies have shown that meditation can reduce feelings of depression ( 15 , 16 ). Through meditation, the subjects also had less trouble with 'rumination of thoughts' (rumination), so that they also come out of a negative spiral more quickly. There is growing awareness that depression can be the result of inflammation ( 17 , 18 ). Inflammation in the brain can lead to depression. A review of several studies showed that meditation can reduce the amount of inflammatory compounds in the body and thus combat depression ( 19). Another study found that by meditating, you can get brain changes related to positive thinking and optimism ( 20 ).
Reduce inflammation
some studies show that meditating daily can reduce inflammation at the cellular level ( 21 , 22 ). In addition, the scientists in this study also observed that people felt less lonely through meditation.
Improve concentration
found that just four days of meditation is enough to temporarily increase your concentration ( 23 ). Beginners in particular can expect a significant improvement in concentration ( 24 ). If you want to have a good concentration at all times, it is advisable to regularly look up the meditation cushion.
Fighting forgetfulness
research shows that meditation grows the hippocampus in the brain ( 25 , 26 ). The hippocampus is responsible for remembering information. A review of 12 studies revealed that different meditation styles accelerated mental functioning in the elderly ( 27 ). Another study showed that meditation, along with a modified diet, physical exercise, mental stimulation, and social activity, can help with Alzheimer's disease ( 28 ).
Increasing Compassion
According to research, compassion for the fellow inhabitants of this earth increases considerably by meditating ( 29 ). Altruism is also on the rise ( 30 ). In addition, meditation can also make you kinder ( 31 ). One study found that people who meditate regularly experience less arguments in a marriage ( 32 ). The more you meditate, the stronger the effect ( 33 ). Meditation reduces social isolation ( 34 ). Meditation clearly increases the feeling of belonging to your fellow human beings.
Fight addiction
Research shows that people who can improve their concentration through meditation also train their willpower at the same time ( 35 , 36 ) This makes it easier to regulate emotions and control impulses, making it easier to resist addiction ( 37 ).
Improve sleep
people who meditate regularly have been found to fall asleep more easily and sleep better, according to a study ( 38 ). It turns out that by meditating a lot you are able to keep thoughts that wake you at bay. According to research, you also need less sleep by meditating ( 39 ). Apparently the brain resets itself during meditation.
Make pain manageable
Meditation can reduce the perception of pain in the brain, which can help treat chronic pain ( 40 ). If you are further down the path of meditation, you can achieve even better results.
Strengthening the immune system
Research shows that meditating for 8 weeks can positively affect your immune system ( 41 ). A large increase in the number of antibodies against viruses was found. Certainly in this time of corona it is a good idea to meditate regularly.
Lowering high blood pressure
blood pressure falls not only during meditation itself, but also continuously when it is a habit that is regularly practiced ( 42 , 43 , 44 ). This can reduce pressure on the heart and arteries and help prevent heart disease over time.
Slowing down brain aging
people who meditate regularly have measurably higher levels of gray matter in old age ( 45 ). The gray matter ensures that our brains can process information. It has already been shown that meditation leads to more gray matter. One study found that the more gray matter a person has, the less selfish they are ( 46 ).
Giving a positive mood
meditating can make you more positive ( 47 , 48 ). Meditation can provide a more positive outlook on life, especially if it is practiced daily.
There is an old saying in the Zen movement that says, “Meditate for 20 minutes a day, unless you are busy; then meditate for an hour. ” The Transcendental Meditation Flow recommends that you practice for 20 minutes twice a day ( 49 ). In the beginning this might be a bit much, you could start with 5 minutes of meditation a day. There are also studies that say that 8 minutes a day can be beneficial ( 50 ).
You can learn to meditate ( 51 ):
- Choose a quiet and peaceful environment;
- Wear comfortable clothes;
- Decide how long you want to meditate. Set an alarm clock if necessary;
- Do some stretching before you start against stiffness;
- Sit in a comfortable position;
- Straighten your back while sitting;
With most meditation techniques it is common to focus on the breath. Some people find it easier to focus on an object, such as a burning candle. Others prefer to repeat a mantra to maintain focus. Many people find it difficult to relax. The body scan can then help to release tension. In your mind, go off your limbs, relaxing them mindfully. Start at your toes and keep going up for each body part. From the feet through the legs to the back, stomach, hands, neck, the face to your crown. There are also many guided meditations available on Spotify. You can also install apps to help you meditate. A well-known one is Headspace. Other people benefit from group meditations. It is advisable to do a beginners course so that you can master the basic techniques and the correct posture.
Researchers warn: Meditation is not for everyone.
In some cases, meditation can also have side effects. Researchers warn that the increased awareness can lead to a confrontation with feelings of depression or anxiety ( 52 ). According to them, the mind can rebel against the calm that has arisen, which makes the complaints worse. This effect was seen in 8.3% of people who were in psychotherapy, which is by no means shocking: this percentage of side effects is common with psychotherapy treatments, according to the researchers. However, it does teach a lesson: with psychological lability it is advisable to meditate under supervision.
Conclusion
Meditation can mean a lot for your health. Even a short meditation can have a positive effect on your mood. Meditating regularly for longer is more powerful than irregular short sessions. If you are having a hard time getting started, it is recommended that you seek guidance through a group course, guided meditation on Spotify, or an app such as Headspace.
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