The Science Behind Meditation
When it comes to convincing me to do something or to believe in it, I always ask for proof, and -to be more specific- for scientific evidence. I wanted to talk about meditation, I know there is always a misconception about it and people tend to underestimate its power. That is why I want to introduce you to some science based benefits of Meditation in order to show you how it really works. There is no doubt that the storm of hype does not come from nowhere and there are reasons why meditation takes a lot of credit. However, you should be aware that we can benefit from it, if and only if, we practice it the right way.
Meditation Boosts Your HEALTH
1 - Increases immune function
Experiments show significant increases in left-sided anterior activation, a pattern previously associated with positive affect, in the meditators compared with the nonmeditators.It also found significant increases in antibody titers to influenza vaccine among subjects in the meditation compared with those in the wait-list control group. The magnitude of increase in left-sided activation predicted the magnitude of antibody titer rise to the vaccine.
2 - Decreases Pain
3 - Decreases Inflammation at the Cellular Level
► A randomized mindfulness-based intervention performed in the workplace decreased CRP levels in overweight/obese participants.
► Mindfulness training, compared to a well-matched control condition, is a better buffer of the effects of psychological stress on neurogenic inflammation.
It Boosts Your HAPPINESS
4 - Increases Positive Emotion
Findings demonstrate that a short program in mindfulness meditation produces demonstrable effects on brain and immune function. These findings suggest that meditation may change brain and immune function in positive ways and underscore the need for additional research.
5 - Decreases Depression
6 - Decreases Anxiety
The results support the safety and potential efficacy of meditative practices for treating certain illnesses, particularly in nonpsychotic mood and anxiety disorders.
An intensive but time-limited group stress reduction intervention based on mindfulness meditation can have long-term beneficial effects in the treatment of people diagnosed with anxiety disorders.
7 - Decreases Stress
Meditation contributes in decreasing mood disturbance and stress symptoms in both male and female patients with a wide variety of cancer diagnoses, stages of illness, and ages.
MBSR (mindfulness-based stress reduction) intervention may be effective for reducing stress and increasing quality of life and self-compassion in health care professionals.
It Boosts Your SOCIAL LIFE
Think meditation is a solitary activity? It may be (unless you meditate in a group which many do!) but it actually increases your sense of connection to others:
8 - Increases social connection & emotional intelligence
9 - Makes you more compassionate
10 - Makes you feel less lonely
It Boosts Your Self-Control
11 - Improves your ability to regulate your emotions (see here) (Ever flown off the handle or not been able to quiet your mind? Here's the key)
12 - Improves your ability to introspect
It Changes Your BRAIN (for the better)
13 - Increases grey matter
14 - Increases volume in areas related to emotion regulation, positive emotions & self-control
15 - Increases cortical thickness in areas related to paying attention
It Improves Your Productivity (yup, by doing nothing)
16 - Increases your focus & attention
17 - Improves your ability to multitask
18 - Improves your memory
19 - Improves your ability to be creative & think outside the box
- It Makes You WISE(R)
It gives you perspective: By observing your mind, you realize you don't have to be slave to it. You realize it throws tantrums, gets grumpy, jealous, happy and sad but that it doesn't have to run you. Meditation is quite simply mental hygiene: clear out the junk, tune your talents, and get in touch with yourself. Think about it, you shower every day and clean your body, but have you ever showered your mind? As a consequence, you'll feel more clear and see thing with greater perspective. "The quality of our life depends on the quality of our mind," writes Sri Sri Ravi Shankar. We can't control what happens on the outside but we do have a say over the quality of our mind. No matter what's going on, if your mind is ok, everything is ok. Right now.
It Keeps You Real
Once you get to know your mind, you start to own your stuff and become more authentic, maybe even humble. You realize the stories and soap operas your mind puts you through and you gain some perspective on them. You realize most of us are caught up in a mind-drama and become more compassionate towards others.
And...the more you meditate, the more you seem to benefit. So what are you waiting for?
https://journals.lww.com/psychosomaticmedicine/Abstract/2000/09000/A_Randomized,Wait_List_Controlled_Clinical_Trial.4.aspx
https://journals.lww.com/psychosomaticmedicine/Abstract/2003/07000/Alterations_in_Brain_and_Immune_Function_Produced.14.aspx
https://journals.lww.com/psychosomaticmedicine/Abstract/2003/07000/Alterations_in_Brain_and_Immune_Function_Produced.14.aspx
https://www.sciencedirect.com/science/article/pii/S0889159112004758
https://www.sciencedirect.com/science/article/pii/S0889159112004710
https://www.sciencedirect.com/science/article/pii/016383439500025M
https://www.liebertpub.com/doi/abs/10.1089/acm.2006.12.817
http://psycnet.apa.org/record/2005-05099-004
http://psycnet.apa.org/record/2008-14857-004
http://psycnet.apa.org/record/2008-13989-015
https://www.psychologytoday.com/us/blog/feeling-it/201309/20-scientific-reasons-start-meditating-today
http://ccare.stanford.edu/article/enhancing-compassion-a-randomized-controlled-trial-of-a-compassion-cultivation-training/
http://ccare.stanford.edu/article/jazaieri-h-mcgonigal-k-jinpa-t-doty-j-r-gross-j-j-golden-p-r-2013-a-randomized-controlled-trial-of-compassion-cultivation-training-effects-on-mindfulness-affect-and-emotion/
http://journals.sagepub.com/doi/abs/10.1177/0956797612469537
https://www.psychologytoday.com/us/blog/feeling-it/201212/the-brains-ability-look-within-secret-self-mastery
https://www.ocf.berkeley.edu/~agyurak/Szeatal_E_2010.pdf
https://www.sciencedirect.com/science/article/pii/S1053811909000044
https://journals.lww.com/psychosomaticmedicine/Abstract/2003/07000/Alterations_in_Brain_and_Immune_Function_Produced.14.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361002/
https://link.springer.com/article/10.3758/CABN.7.2.109#page-1
https://dl.acm.org/citation.cfm?id=1979862
http://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.0050138
https://www.sciencedirect.com/science/article/pii/S1053810010000681
Pitcures from
https://herb.co/marijuana/news/marijuana-and-meditation
https://upliftconnect.com/five-meditation-techniques-for-living-in-the-present/
http://www.besthealthmag.ca/best-you/yoga/5-minute-meditation-how-to-boost-your-energy-levels/
https://health.usnews.com/wellness/mind/slideshows/8-ways-to-stick-to-your-meditation-routine
http://clubm.com.vn/loi-khuyen-danh-cho-nguoi-luyen-tap-yoga
https://www.gaiam.com/blogs/discover/meditation-101-techniques-benefits-and-a-beginner-s-how-to
http://bigthink.com/paul-ratner/scientists-discover-how-meditation-changes-the-brain
https://www.yogajournal.com/meditation/set-intention-consistent-meditation-practice
A very well written article. . One might call it a journal and a good one at that, because of the source links. Science is a series of actions or steps. A method. The truth is today so many people get that mixed up.
A fact about meditation is that Scientist have not discovered anything ancient people did not already know. In fact if you look at the claims made about meditation in many very old documents (Sanskrit, Cuneiform and such), one realizes that the practitioners of Science are so far behind that it would be better if the lay person read the history. Add to this the fact that already most claims doubted have been confirmed and you get that the Science for once is merely confirming ancient history.
A truth about meditation is the same about most human activities. You get what you put into it.
Really nice post. Read you around.
Thank you 🙏
Thanks for such a well researched post! I’m also writing on meditations, feel free to check out my blog and followed list for some resources you might find interesting. Enjoy!
Yeah I will! Just subscribed