At least 3000 years ago is when meditation first appeared in recorded history. It started out as a Hindu religious practice. Maybe this explains why many people picture someone sitting in lotus stance with their hands up, legs crossed, and eyes closed when they think of meditation.
This preconception fails to recognize the extent to which meditation has evolved into a diverse discipline that improves mental control, clarity, and relaxation. Most people who meditate do so to benefit from its many health benefits, however other people still do it as part of their religious practice.
This makes sense considering that practicing meditation successfully on a daily basis only takes around 20 minutes, which is less time than most people spend catching up on social media.
1. Stronger the Immune System
The effect of meditation on your immune system is among its more unexpected features. It turns out that practicing mental relaxation on a regular basis can help you become more resilient to a variety of ailments. However, this does not imply that meditation will keep you from ever getting the flu again. Nevertheless, there is substantial evidence that it can considerably lower your risk of getting sick.
This advantage is demonstrated by a study that contrasted three groups of individuals. There were three groups: a meditation group whose members meditated every day, an exercise group where members performed a series of daily activities, and a control group where no changes were made to their daily routines.
After eight weeks, the meditation group experienced 30% fewer respiratory infections than the control group, according to the study. Furthermore, compared to the exercise or control groups, the severity of the diseases that did strike members of the meditation group was noticeably lower.
The lesson learned is that taking medication on a regular basis may be the best strategy to prevent certain illnesses.
How does this operate? Nobody is positive. Nevertheless, it appears likely that meditation's ability to lower stress has the added benefit of keeping the body in a robust state of preparation to fight disease.
2. Decreased Psychological Stress
Everybody gets stressed. Stress is something you experience if you are conscious. Getting married, taking a trip, or moving into your ideal home are examples of enjoyable stressors. Many stressors are unpleasant, such as losing a loved one, getting fired from your job, or having to pay to get your automobile fixed.
Stress can deplete your physical and mental resources, regardless of its origin or whether it is enjoyable or embarrassing. Therefore, living a full and fulfilling life depends on learning how to effectively manage your stress.
One strategy for achieving this objective is meditation. Numerous research have demonstrated this. For instance, over the course of eight weeks, researchers Susan Rosenthal and Cara Geary studied the stress levels of two subject groups. One group was trained in meditation, which they then regularly practiced, while the other group handled stress in their typical way.
After eight weeks, it should come as no surprise that the meditation group had far less stress. More unexpectedly, though, the meditation group's reduced stress levels persisted a year later. Additionally, compared to those who had not undergone meditation training, they reported feeling more content overall.
The lesson learned is that even a short exposure to meditation can result in long-lasting behavioral adjustments.
3. Enhanced Quality of Sleep
Everybody has seen how sleep affects their mood and capacity for productive work. A restful night's sleep lays the groundwork for the next day. Similarly, a sleepless night makes it difficult to move on with your objectives the next day.
It's a well-known issue that affects 60 million Americans annually. Meditation might be the key to turning around if you are among those who struggle consistently to get adequate restful sleep.
This theory is supported by a study that involved a group of individuals who were observed for a year. Every individual showed signs of severe sleep disturbance. The group was split up into two smaller groups by the researchers. One received instruction in basic meditation methods. Instructions on improving sleep quality (e.g., establishing routines, reducing coffee intake, etc.) were given to the other group.
There were notable variations in the quality of sleep between these two groups at the end of the year. The meditation group's sleep significantly improved, which is comparable to what happens to people who take medicine for sleep issues. They discovered that meditation had about the same ability to enhance sleep quality as either medicine or cognitive behavioral treatment.
The sleep quality of the other group, which received sleep education and instruction, improved only slightly.
The association between meditation and better sleep, however, is supported by more than one study. According to a 2018 assessment of 18 studies on the subject, which had 1654 people overall, meditation significantly enhanced sleep quality more than a "wait and see" strategy.
4. Decreased Cellular Aging
Meditation seems to slow down the rate at which cells age and finally decompose, even while it does not grant perpetual youth. The presence of telomerase, an enzyme that shields genes from aging (protects, but does not ultimately prevent), appears to be one of the mechanisms by which meditation has this effect.
Cells age more quickly when there is a shortage of this enzyme. Cells mature more slowly when it is present in large amounts. In a similar vein, the telomerase enzyme rises when a person is handling life well and falls when they are under a lot of stress.
This enzyme seems to be increased by meditation, which lowers the rate of cellular aging. The decrease in psychological stress that is frequently observed in meditation practitioners may be the mechanism by which this occurs. Telomerase should be more prevalent when life stress is reduced and wellbeing is increased. Cells survive longer as a result.
The longer you live, the slower you age and the slower your cells need to be replaced.
5. Increased Memory
Meditation improves memory, according to several research. It enhances blood flow to the brain, which could explain why memory has improved.
Research has demonstrated that it just takes roughly 10 minutes of meditation each day for someone to experience these benefits, even though it has not demonstrated that one type of meditation is better than another. Furthermore, the memory benefits start to manifest shortly after someone starts meditating on a daily basis.
An investigation that contrasted two subject groups provides an illustration of this. Participants in the first group listened to a 13-minute guided meditation audio every day. The subjects in the other group listened to a 13-minute podcast that had nothing to do with meditation.
When the two groups were assessed after eight weeks, the daily meditation group shown a significant improvement in both recognition memory and long-term memory. It should come as no surprise that individuals who meditated also displayed reduced stress.
6. Decreased Anxiety
Everyone has experienced anxiety at some point in their lives. It appears, turns into a temporary annoyance, gets handled, and is eventually resolved.
However, anxiety can become a significant cause of worry for certain people, with potentially life-altering outcomes such as lost jobs, damaged relationships, missed opportunities, and physical sickness. The ability to be happy and perform at one's best can be greatly impacted by even milder (but persistent) anxiety.
Fortunately, several effective techniques can minimize or eliminate worry. These include Cognitive Behavioral Therapy (CBT), pharmacotherapy, Exposure Therapy, Corrective Experience Focused Therapy, and others. However, none of these treatments can match meditation's simplicity and ease.
A 2010 assessment of 39 trials including 1,140 individuals found that meditation helps to reduce anxiety. Interestingly, the authors discovered that meditation can help reduce anxiety caused by chronic pain and cancer therapies.
As with memory, it does not take extended durations of meditation to reduce anxiety. Just 20 minutes a day can be beneficial.
Many people may notice an improvement in their anxiety levels after practicing a ten-minute guided meditation in the morning and evening. Here's a brief movie to help you.
Final Thoughts
Consistently practicing brief periods of meditation can provide several benefits. Despite this, it requires relatively little work and only a few minutes of your time. It is simple to learn and may be done at home, the office, or while traveling.
Anyone looking to improve their quality of life can easily benefit from this tool. The sole requirement is to make a decision—start now.
You can simply accomplish this by visiting Ron Siegel's website (he is a professor at Harvard Medical School) and listening to one of his guided meditations. Barbara Fredrickson, a Professor of Psychology at the University of North Carolina, is a leading researcher on meditation. She has free guided meditations on her website that can help you get started and reap the advantages of making this a daily practice.
