You must have heard about meditating and it’s possible you’ve even considered taking up the routine. But what exactly are the advantages of meditation? Could you expect anything at all aside from feeling a bit more relaxed? Definitely:
- Quieter thoughts
The majority of us experience some form of “mind chatter.” Many people simply call it talking to yourself. Others experience it as a nagging voice that keeps telling you that you are no good at whatever it is you are trying to do. Meditating regularly will help to reduce your mind chatter and give you a quieter mind. Consequently, this will help you concentrate more. Over time, you will find your mind stays quiet for longer periods, allowing for deeper focus and clarity.
- Improved health
This isn’t just a “sales pitch.” Many hospitals around the world use meditation to help reduce stress, particularly when a person is suffering from a terminal illness and has a weakened immune system. Research published in the Journal of Psychosomatic Medicine found that meditation can boost immune function and reduce inflammatory responses in the body. Of course, you shouldn’t wait to be sick – you can start practicing meditation now and experience the health benefits that will follow from your meditation sessions.
- Relaxation
Partly because you normally have to sit or stand still while you’re meditating, you’ll find yourself becoming more relaxed as a by-product of your meditation. The practice activates your parasympathetic nervous system, often called the “rest and digest” response, which counteracts the stress response. Some meditation techniques are actually quite physical, and you may not experience a feeling of relaxation in every particular technique you sample.
- Pain reduction
Many guided meditations focus on pain reduction. Because pain is subjective (we all experience it differently), it’s difficult to find conclusive scientific evidence for this. However, a study published in the Journal of Neuroscience showed that mindfulness meditation can reduce pain intensity by up to 40% in practitioners. You can test the idea quickly and cheaply yourself – a guided meditation aimed at reducing pain will cost you around the same as an inexpensive restaurant meal, so you have little to lose and much to gain.
- Increased awareness
Because meditation encourages you to focus more, chances are that you will find yourself becoming more aware of both yourself and the things around you. You’ll start to notice things that you would have ignored before. So perhaps you’ll “catch yourself” before you decide to puff on a cigarette or take an extra bite of that cake. Or perhaps you’ll just be a little bit more in tune with the world around you. Whatever is the case with you, I’m sure you’ll start to notice things changing for the better over the days and weeks that you practice your meditating.
- Enhanced emotional regulation
Regular meditation practice has been shown to improve emotional regulation by strengthening the prefrontal cortex, the part of the brain responsible for executive function. This means you’ll be better equipped to handle stressful situations without becoming overwhelmed by negative emotions. Instead of reacting impulsively, you’ll develop the ability to respond thoughtfully and appropriately to life’s challenges.
- Better sleep quality
Many people who practice meditation regularly report improvements in sleep quality and reduction in insomnia symptoms. By calming the mind before bedtime and releasing physical tension, meditation creates the ideal conditions for restful sleep. The practice helps break the cycle of racing thoughts that often prevent people from falling asleep or staying asleep throughout the night.
For more information on meditation techniques and their benefits, visit Harvard Health’s meditation guide or explore guided meditations at Mindful.org. Remember, meditation is a skill that develops with practice. Even just 5-10 minutes daily can lead to significant benefits over time.