Short term benefits of meditation

12 Science-Based Benefits of Meditation

By Matthew Thorpe, MD, PhD and Rachael Link, MS, RD — Medically reviewed by Marney A. White, PhD, MS, Psychology — Updated on October 27, 2020

Meditation is the habitual process of training your mind to focus and redirect your thoughts.

The popularity of meditation is increasing as more people discover its many health benefits.

You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns, and even increased pain tolerance.

This article reviews 12 health benefits of meditation.

Stress reduction is one of the most common reasons people try meditation.

One review concluded that meditation lives up to its reputation for stress reduction (1).

Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines.

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking.

In an 8-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress (2).

Furthermore, research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia (3, 4, 5).

Summary
Many styles of meditation can help reduce stress. Meditation can likewise reduce symptoms in people with stress-triggered medical conditions.

Meditation can reduce stress levels, which translates to less anxiety.

A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety (6).

Also, one study found that 8 weeks of mindfulness meditation helped reduce anxiety symptoms in people with generalized anxiety disorder, along with increasing positive self-statements and improving stress reactivity and coping (7).

Another study in 47 people with chronic pain found that completing an 8-week meditation program led to noticeable improvements in depression, anxiety, and pain over 1 year (8).

What’s more, some research suggests that a variety of mindfulness and meditation exercises may reduce anxiety levels (9).

For example, yoga has been shown to help people reduce anxiety. This is likely due to benefits from both meditative practice and physical activity (10).

Meditation may also help control job-related anxiety. One study found that employees who used a mindfulness meditation app for 8 weeks experienced improved feelings of well-being and decreased distress and job strain, compared with those in a control group (11).

Summary
Habitual meditation can help reduce anxiety and improve stress reactivity and coping skills.

Some forms of meditation can lead to improved self-image and a more positive outlook on life.

For example, one review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression (12).

Similarly, a review of 18 studies showed that people receiving meditation therapies experienced reduced symptoms of depression, compared with those in a control group (13).

Another study found that people who completed a meditation exercise experienced fewer negative thoughts in response to viewing negative images, compared with those in a control group (14).

Furthermore, inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may also reduce depression by decreasing levels of these inflammatory chemicals (15).

Summary
Some forms of meditation can improve depression and reduce negative thoughts. It may also decrease levels of inflammatory cytokines, which could contribute to depression.

Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self.

For example, self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you.

Other forms teach you to recognize thoughts that may be harmful or self-defeating. The idea is that as you gain greater awareness of your thought habits, you can steer them toward more constructive patterns (16, 17, 18).

One review of 27 studies showed that practicing tai chi may be associated with improved self-efficacy, which is a term used to describe a person’s belief in their own capacity or ability to overcome challenges (19).

In another study, 153 adults who used a mindfulness meditation app for 2 weeks experienced reduced feelings of loneliness and increased social contact compared with those in a control group (20).

Additionally, experience in meditation may cultivate more creative problem-solving skills (21).

Summary
Self-inquiry and related styles of meditation can help you “know yourself.” This can be a starting point for making other positive changes.

Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention.

For example, one study found that people who listened to a meditation tape experienced improved attention and accuracy while completing a task, compared with those in a control group (22).

A similar study showed that people who regularly practiced meditation performed better on a visual task and had a greater attention span than those without any meditation experience (23).

Moreover, one review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying, and poor attention (24).

Even meditating for a short period each day may benefit you. One study found that meditating for just 13 minutes daily enhanced attention and memory after 8 weeks (25).

Summary
Several types of meditation may build your ability to redirect and maintain attention.

Improvements in attention and clarity of thinking may help keep your mind young.

Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus your thoughts. Studies in people with age-related memory loss have shown it improves performance on neuropsychological tests (26).

Furthermore, a review found preliminary evidence that multiple meditation styles can increase attention, memory, and mental quickness in older volunteers (27).

In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia. It can likewise help control stress and improve coping in those caring for family members with dementia (28, 29).

Summary
The improved focus you can gain through regular meditation may boost your memory and mental clarity. These benefits can help fight age-related memory loss and dementia.

Some types of meditation may particularly increase positive feelings and actions toward yourself and others.

Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself.

Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances, and ultimately enemies.

A meta-analysis of 22 studies on this form of meditation demonstrated its ability to increase peoples’ compassion toward themselves and others (30).

One study in 100 adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent.

In other words, the more time people spent in weekly metta meditation practice, the more positive feelings they experienced (31).

Another study in 50 college students showed that practicing metta meditation 3 times per week improved positive emotions, interpersonal interactions, and understanding of others after 4 weeks (32).

These benefits also appear to accumulate over time with the practice of loving-kindness meditation (33).

Summary
Metta, or loving-kindness meditation, is a practice of developing positive feelings, first toward yourself and then toward others. Metta increases positivity, empathy, and compassionate behavior toward others.

The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors (34).

Research has shown that meditation may help people learn to redirect their attention, manage their emotions and impulses, and increase their understanding of the causes behind their (35, 36).

One study in 60 people receiving treatment for alcohol use disorder found that practicing transcendental meditation was associated with lower levels of stress, psychological distress, alcohol cravings, and alcohol use after 3 months (37).

Meditation may also help you control food cravings. A review of 14 studies found mindfulness meditation helped participants reduce emotional and binge eating (38).

Summary
Meditation develops mental awareness and can help you manage triggers for unwanted impulses. This can help you recover from addiction, manage unhealthy eating, and redirect other unwanted habits.

Nearly half of the population will struggle with insomnia at some point.

One study compared mindfulness-based meditation programs and found that people who meditated stayed asleep longer and had improved insomnia severity, compared with those who had an unmedicated control condition (39).

Becoming skilled in meditation may help you control or redirect the racing or runaway thoughts that often lead to insomnia.

Additionally, it can help relax your body, releasing tension and placing you in a peaceful state in which you’re more likely to fall asleep.

Summary
A variety of meditation techniques can help you relax and control runaway thoughts that can interfere with sleep. This can shorten the time it takes to fall asleep and increase sleep quality.

Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions.

Some research suggests that incorporating meditation into your routine could be beneficial for controlling pain.

For example, one review of 38 studies concluded that mindfulness meditation could reduce pain, improve quality of life, and decrease symptoms of depression in people with chronic pain (40).

A large meta-analysis of studies enrolling nearly 3,500 participants concluded that meditation was associated with decreased pain (41).

Meditators and non-meditators experienced the same causes of pain, but meditators showed a greater ability to cope with pain and even experienced a reduced sensation of pain.

Summary
Meditation can diminish the perception of pain in the brain. This may help treat chronic pain when used to supplement medical care or physical therapy.

Meditation can also improve physical health by reducing strain on the heart.

Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function.

High blood pressure also contributes to atherosclerosis, or a narrowing of the arteries, which can lead to heart attack and stroke.

A meta-analysis of 12 studies enrolling nearly 1000 participants found that meditation helped reduce blood pressure. This was more effective among older volunteers and those who had higher blood pressure prior to the study (42).

One review concluded that several types of meditation produced similar improvements in blood pressure (43).

In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, blood vessel tension, and the “fight-or-flight” response that increases alertness in stressful situations (44).

Summary
Blood pressure decreases not only during meditation but also over time in individuals who meditate regularly. This can reduce strain on the heart and arteries, helping prevent heart disease.

People practice many different forms of meditation, most of which don’t require specialized equipment or space. You can practice with just a few minutes daily.

If you want to start meditating, try choosing a form of meditation based on what you want to get out of it.

There are two major styles of meditation:

Focused-attention meditation. This style concentrates attention on a single object, thought, sound, or visualization. It emphasizes ridding your mind of distractions. Meditation may focus on breathing, a mantra, or calming sound.
Open-monitoring meditation. This style encourages broadened awareness of all aspects of your environment, train of thought, and sense of self. It may include becoming aware of suppressed thoughts, feelings, or impulses.

To find out which styles you like best, check out the variety of free, guided meditation exercises offered by the University of California Los Angeles. It’s an excellent way to try different styles and find one that suits you.

If your regular work and home environments do not allow for consistent, quiet alone time, consider participating in a class. This can also improve your chances of success by providing a supportive community.

Alternatively, consider setting your alarm a few minutes early to take advantage of quiet time in the morning. This may help you develop a consistent habit and allow you to start the day positively.

Summary
If you’re interested in incorporating meditation into your routine, try a few different styles and consider guided exercises to get started with one that suits you.

Meditation is something everyone can do to improve their mental and emotional health.

You can do it anywhere, without special equipment or memberships.

Alternatively, meditation courses and support groups are widely available.

There’s a great variety of styles too, each with different strengths and benefits.

Trying out a style of meditation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.

12 Science-Based Benefits of Meditation

By Matthew Thorpe, MD, PhD and Rachael Link, MS, RD — Medically reviewed by Marney A. White, PhD, MS, Psychology — Updated on October 27, 2020

Meditation is the habitual process of training your mind to focus and redirect your thoughts.

The popularity of meditation is increasing as more people discover its many health benefits.

You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns, and even increased pain tolerance.

This article reviews 12 health benefits of meditation.

Stress reduction is one of the most common reasons people try meditation.

One review concluded that meditation lives up to its reputation for stress reduction (1).

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking.

In an 8-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress (2).

Furthermore, research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia (3, 4, 5).

Summary
Many styles of meditation can help reduce stress. Meditation can likewise reduce symptoms in people with stress-triggered medical conditions.

Meditation can reduce stress levels, which translates to less anxiety.

A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety (6).

Another study in 47 people with chronic pain found that completing an 8-week meditation program led to noticeable improvements in depression, anxiety, and pain over 1 year (8).

What’s more, some research suggests that a variety of mindfulness and meditation exercises may reduce anxiety levels (9).

For example, yoga has been shown to help people reduce anxiety. This is likely due to benefits from both meditative practice and physical activity (10).

Summary
Habitual meditation can help reduce anxiety and improve stress reactivity and coping skills.

Some forms of meditation can lead to improved self-image and a more positive outlook on life.

For example, one review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression (12).

Similarly, a review of 18 studies showed that people receiving meditation therapies experienced reduced symptoms of depression, compared with those in a control group (13).

Another study found that people who completed a meditation exercise experienced fewer negative thoughts in response to viewing negative images, compared with those in a control group (14).

Summary
Some forms of meditation can improve depression and reduce negative thoughts. It may also decrease levels of inflammatory cytokines, which could contribute to depression.

Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self.

For example, self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you.

In another study, 153 adults who used a mindfulness meditation app for 2 weeks experienced reduced feelings of loneliness and increased social contact compared with those in a control group (20).

Additionally, experience in meditation may cultivate more creative problem-solving skills (21).

Summary
Self-inquiry and related styles of meditation can help you “know yourself.” This can be a starting point for making other positive changes.

Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention.

For example, one study found that people who listened to a meditation tape experienced improved attention and accuracy while completing a task, compared with those in a control group (22).

A similar study showed that people who regularly practiced meditation performed better on a visual task and had a greater attention span than those without any meditation experience (23).

Moreover, one review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying, and poor attention (24).

Even meditating for a short period each day may benefit you. One study found that meditating for just 13 minutes daily enhanced attention and memory after 8 weeks (25).

Summary
Several types of meditation may build your ability to redirect and maintain attention.

Improvements in attention and clarity of thinking may help keep your mind young.

Furthermore, a review found preliminary evidence that multiple meditation styles can increase attention, memory, and mental quickness in older volunteers (27).

Summary
The improved focus you can gain through regular meditation may boost your memory and mental clarity. These benefits can help fight age-related memory loss and dementia.

Some types of meditation may particularly increase positive feelings and actions toward yourself and others.

Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself.

Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances, and ultimately enemies.

A meta-analysis of 22 studies on this form of meditation demonstrated its ability to increase peoples’ compassion toward themselves and others (30).

One study in 100 adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent.

In other words, the more time people spent in weekly metta meditation practice, the more positive feelings they experienced (31).

Another study in 50 college students showed that practicing metta meditation 3 times per week improved positive emotions, interpersonal interactions, and understanding of others after 4 weeks (32).

These benefits also appear to accumulate over time with the practice of loving-kindness meditation (33).

Summary
Metta, or loving-kindness meditation, is a practice of developing positive feelings, first toward yourself and then toward others. Metta increases positivity, empathy, and compassionate behavior toward others.

The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors (34).

Research has shown that meditation may help people learn to redirect their attention, manage their emotions and impulses, and increase their understanding of the causes behind their (35, 36).

Meditation may also help you control food cravings. A review of 14 studies found mindfulness meditation helped participants reduce emotional and binge eating (38).

Summary
Meditation develops mental awareness and can help you manage triggers for unwanted impulses. This can help you recover from addiction, manage unhealthy eating, and redirect other unwanted habits.

Nearly half of the population will struggle with insomnia at some point.

Becoming skilled in meditation may help you control or redirect the racing or runaway thoughts that often lead to insomnia.

Additionally, it can help relax your body, releasing tension and placing you in a peaceful state in which you’re more likely to fall asleep.

Summary
A variety of meditation techniques can help you relax and control runaway thoughts that can interfere with sleep. This can shorten the time it takes to fall asleep and increase sleep quality.

Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions.

Some research suggests that incorporating meditation into your routine could be beneficial for controlling pain.

For example, one review of 38 studies concluded that mindfulness meditation could reduce pain, improve quality of life, and decrease symptoms of depression in people with chronic pain (40).

A large meta-analysis of studies enrolling nearly 3,500 participants concluded that meditation was associated with decreased pain (41).

Meditators and non-meditators experienced the same causes of pain, but meditators showed a greater ability to cope with pain and even experienced a reduced sensation of pain.

Summary
Meditation can diminish the perception of pain in the brain. This may help treat chronic pain when used to supplement medical care or physical therapy.

Meditation can also improve physical health by reducing strain on the heart.

Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function.

High blood pressure also contributes to atherosclerosis, or a narrowing of the arteries, which can lead to heart attack and stroke.

One review concluded that several types of meditation produced similar improvements in blood pressure (43).

Summary
Blood pressure decreases not only during meditation but also over time in individuals who meditate regularly. This can reduce strain on the heart and arteries, helping prevent heart disease.

People practice many different forms of meditation, most of which don’t require specialized equipment or space. You can practice with just a few minutes daily.

If you want to start meditating, try choosing a form of meditation based on what you want to get out of it.

There are two major styles of meditation:

Focused-attention meditation. This style concentrates attention on a single object, thought, sound, or visualization. It emphasizes ridding your mind of distractions. Meditation may focus on breathing, a mantra, or calming sound.
Open-monitoring meditation. This style encourages broadened awareness of all aspects of your environment, train of thought, and sense of self. It may include becoming aware of suppressed thoughts, feelings, or impulses.

Alternatively, consider setting your alarm a few minutes early to take advantage of quiet time in the morning. This may help you develop a consistent habit and allow you to start the day positively.

Summary
If you’re interested in incorporating meditation into your routine, try a few different styles and consider guided exercises to get started with one that suits you.

Meditation is something everyone can do to improve their mental and emotional health.

You can do it anywhere, without special equipment or memberships.

Alternatively, meditation courses and support groups are widely available.

There’s a great variety of styles too, each with different strengths and benefits.

Trying out a style of meditation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.

The Benefits of Meditation: How to Harness the Power of Meditation

The practice of meditation has been around for thousands of years, and research continues to uncover a wide range of benefits from meditation. Meditation can positively impact many aspects of health, including mental, physical, and emotional health. Whether you have experience with meditation or are just starting out, meditation can bring many benefits to your mental and physical health. Consistent meditation practice can lead to real and lasting positive changes.

MENTAL AND COGNITIVE BENEFITS OF MEDITATION

One of the benefits of meditation is improved concentration and attention. Mindfulness meditation is a type of meditation aimed at becoming aware and acknowledging your inner thoughts while staying in the present moment. The practice of mindfulness meditation increases awareness of inner thoughts and improves the ability to reduce wandering and distracting thoughts. Controlling distracting thoughts improves the ability to focus on a task. Meditation can also help increase focus and mental discipline.

There is evidence that regular practice of meditation can lead to physical changes in the brain that have cognitive benefits. Regular practice of meditation can increase the volume of gray matter in the hippocampus, which is responsible for memory. Research has also shown that it positively affects the posterior cingulate region of the brain, which is an important part of learning and cognition, and the frontal cortex, which is responsible for memory and decision making.

THE EMOTIONAL BENEFITS OF MEDITATION

The consistent practice of meditation increases your ability to recognize and understand inner thoughts and, as a result, enhances self-awareness. Deeper self-awareness and understanding of thoughts can help increase feelings of compassion and kindness. Mindfulness training can also help a person communicate their thoughts and feelings to others, which can help improve interpersonal relationships.

One style of meditation called love-kindness meditation or "metta" focuses on developing positive thinking, compassion, inner and outer empathy. Meditation can help increase positive emotions, reduce negative thoughts about yourself and others, and build resilience. Practicing love-kindness meditation can also help in self-acceptance and self-knowledge. Love-kindness meditation can help develop and maintain positive relationships. In general, meditation can improve overall emotional well-being.

REDUCING STRESS AND ANXIETY

Meditation can be helpful in reducing psychological stress and anxiety. Many different styles and styles of meditation can help manage stress and anxiety, including progressive relaxation, breathwork, mindfulness-based meditation, and transcendental meditation. Mindfulness-based stress reduction meditation focuses on relaxing both the mind and body. It promotes understanding of inner thoughts and focuses attention on the present moment.

Transcendental Meditation can lower the levels of certain hormones in the body, including epinephrine, norepinephrine, and cortisol. These hormones are associated with increased levels of stress because they activate the sympathetic nervous system or the fight-or-flight response. Meditation reduces the response of the sympathetic nervous system and can lower your heart rate and slow your breathing.

Mindfulness meditation techniques are also used as a treatment in conjunction with cognitive behavioral therapy called mindfulness-based cognitive therapy. Cognitive behavioral therapy aims to replace negative thoughts with more positive ones and to develop positive coping strategies. This theory, combined with mindfulness training, which aims to be aware of one's thoughts, can help reduce anxiety and negative thoughts and aid in the development of positive coping skills. Mindfulness training may have other mental health benefits, as there is evidence that mindfulness-based cognitive therapy is beneficial for people with depression. Mindfulness and cognitive behavioral therapy can help people with depression by reformulating negative thought patterns.

SLEEP AND INSOMNIA

Many people turn to meditation to cope with insomnia or improve the quality of sleep. Many people experience sleep disturbances due to high levels of stress and wandering thoughts before falling asleep. Meditation can effectively reduce stress levels and achieve a more relaxed state, both physical and mental.

One meditation technique that can help a person relax their body is progressive relaxation. Progressive relaxation involves tensing and then relaxing the muscles of the body, one muscle group at a time, moving up or down the body. As the muscles tense and then relax, the body becomes more relaxed and ready for sleep. A body scan is a similar technique in which a person visualizes areas of tension in the body and uses focused breathing to release tension from those areas.

Breathing techniques can be used to slow breathing and lower the heart rate. Mindfulness meditation can help you fall asleep as it eases the mind by acknowledging wandering thoughts and then focusing them on the breath and feelings. This technique focuses the mind on the present and reduces the number of disturbing thoughts. These meditation techniques help to relax the mind and body in order to better prepare for falling asleep.

PHYSICAL BENEFITS

PAIN RELIEF

Some people who experience chronic pain turn to meditation to reduce or help manage their pain. There is evidence that meditation and mindfulness practice can change certain structures and pathways in the brain, resulting in decreased sensitivity to pain. Meditation also trains the mind for better sensory processing of pain. One study found that meditation practiced along with yoga reduced white blood cell inflammation in the body, which is similar to the physical pain reduction used in pain medications such as ibuprofen. Another study found that meditation reduced amygdala activity associated with anticipation of pain. Changes in the dorsal anterior cingulate and somatosensory cortex also reduce pain sensitivity.

Meditation is helpful for people with chronic pain to reduce the anxiety and stress associated with pain. Mindfulness meditation can reduce anxiety associated with pain and focus the mind on the present moment. Meditation techniques such as progressive relaxation can also help release the tension that has accumulated in the body due to pain. The practice of meditation can also help in enhancing positive emotions and developing positive coping mechanisms for those experiencing chronic pain.

HEART HEALTH

One of the many health benefits of meditation is improved heart health. Research shows that meditation can lower your heart rate and blood pressure. More specifically, the practice of transcendental meditation or mantra meditation, which involves silently repeating mantras to achieve a relaxed and still state, is effective in lowering blood pressure. Lowering blood pressure and heart rate can reduce the chance of developing heart disease. In addition, people diagnosed with high blood pressure (hypertension) or heart disease can also benefit from meditation to maintain their cardiovascular health. Meditative practice can also help increase other heart-healthy habits such as quality sleep, physical activity, and a balanced diet, as meditation reduces stress and increases positive thinking and motivation.

IMMUNE SYSTEM

Meditation can benefit physical health by improving the body's immune system. The practice of meditation can increase the levels and function of immune-specific cells such as T cells, as well as anti-inflammatory proteins and antibodies. An increased immune system response means the body is better able to fight off infections. In addition, meditation can improve the quality of sleep, reduce stress levels and increase positive emotions, which positively affects the immune system response.

DIGESTIVE SYSTEM

Meditative practice can benefit those who experience digestive health problems such as Chron's disease and irritable bowel syndrome. Meditation has been shown to help reduce some of the symptoms of these diseases, including fatigue and stomach pain. As mentioned earlier, meditation can help manage pain and improve sleep quality. Meditation can also help reduce the stress and anxiety that make the condition worse. The digestive system is linked to the mind and the level of stress and anxiety in the body. Therefore, reducing stress and anxiety through meditation practice can be helpful in improving the overall health of the digestive system.

THE BENEFITS OF MEDITATION FAQ

HOW TO LEARN TO MEDITATE?

There are many sources on various meditation techniques, including

Books
Guided Audio Meditation
Guided Video Meditation
Online and face-to-face meditation courses
Mindfulness Meditation Application

HOW LONG SHOULD THE MEDITATION LAST?

There is no exact time frame, although 10 minutes is recommended as the minimum duration to achieve the benefits of meditation. Meditation practice can last from 15 minutes to half an hour. Consistency is the most important thing in meditation. The regular practice of meditation is more important than the duration of each meditation.

AT WHAT AGE SHOULD I START MEDITATION?

Meditation can be started at any age. Starting the practice of meditation as a child can be helpful. At an early age, children often start practicing techniques such as breathing and progressive relaxation.

WHICH IS THE BEST PLACE FOR MEDITATION?

Meditation does not require a specific place. It is important to be in a comfortable position and in an environment with a minimum of distractions. Most people sit, but there are options to lie down or even walk.

Resources for Anaachan Meditation

Meditation Vika

Meditation for chakras

Meditation techniques

Meditation of body scan

Managing alarm

Meditation Sleep

Mind-Body Connection

Gratitude Meditation

Anxiety Meditation 9Ol000

Gifts for meditation

Benefits of meditation

What is meditation?

What is awareness?

Meditation Apps

Meditation for Beginners

Resources

How Meditation Can Help Manage Illness | Everyday Health

Calming the Nerves and Heart with Meditation - The Science in the News

What is Love-Kindness Meditation? (Including 4 scripts + video)

How to Meditate Before Sleep: Improve Sleep and Fight Insomnia.

How to Meditate - Guides - The New York Times

How long should you meditate? And how often?

Five Ways Mindfulness Meditation Benefits Your Health

Transcendental Meditation: Benefits, Techniques, and More

Progressive Muscle Relaxation

Mindfulness-Based Cognitive Therapy (MBCT): Definition, Methods, and Effectiveness

Mindfulness Meditation Can Relieve Anxiety and Mental Stress - Harvard Health

Meditation for Pain Relief: What You Need to Know and How to Try

Meditation: In depth | NCCIH

How Meditation Changes the Brain

12 Evidence-Based Benefits of Meditation

Harvard Researchers Explore How Mindfulness Can Change the Brain in Depressed Patients

The Benefits of Meditation and Mindfulness Practices During Crises Like COVID-19 | Irish Journal of Psychological Medicine | Cambridge Core

Neurological Evidence for the Mind-Body Connection: Mindfulness and Pain Control | American Journal of Psychiatry Residents' Journal Med

Morning meditation - Meditopia EN

The alarm goes off. You put it off several times, noticing how stiff your neck is after sleeping in an uncomfortable position. Finally turning off the alarm, you see notifications of new messages and letters, and this immediately upsets you. After all, it's not fair, because you just woke up. You haven't had time to get up and wash yet, but you already feel tired and irritated, and there is still so much to do before the end of the day...

Sound familiar? If yes, then you are not alone. Morning is the perfect time to gather your strength, set your intentions and motivation for the day ahead, and live it consciously. It doesn't take a lot of time or energy to make a pleasant morning. You can choose one activity that will help you feel the moment and build your morning schedule around it.

For many people, the morning is a set of household chores or work tasks that repeat from day to day. Daily life becomes monotonous, we get used to the routine and do many things automatically. Some days are easy and carefree, others are more challenging and stressful. Every day we wake up in a different mood, with a different supply of energy, but in any case, every day brings us something new and deserves to be prepared for it. Taking a few minutes each morning to focus on the present moment can make a huge difference.

morning routine

Here are some tips to help you create the perfect morning schedule. These are just our recommendations based on scientific data and ancient traditions, and of course you can choose what is right for you.

The first thing to do is to remove all gadgets, including the phone. Your brain is well rested, let it wake up calmly without immediately bombarding it with gigabytes of information from external sources. In the morning, it is very important to give yourself time to calmly tune in to the upcoming dynamic day.

The strength and motivation to achieve all your goals is within you, but sometimes we don't feel it. Creating a quiet space in the morning will help this power to manifest throughout the day. All the tips listed below are quite simple, do not require much effort, but are quite effective.

Take a few deep breaths and analyze how you feel. Perhaps you want to wash your face, or you feel thirsty, or you are a little nervous about an upcoming important event.
Ask yourself what your current needs are and what you can do to meet them. Analyzing your condition, stretch your neck, straighten your shoulders and back.
Brush your teeth, take a shower to cheer up.
Open a window to ventilate the room.
Drink coffee or have a hearty breakfast, whichever you feel like. Learn how your body reacts to different types of breakfast and choose the one that suits you best.
Put on clean clothes.

Perhaps all this seems too simple and obvious to you, and you already doubt whether these tips are not for preschool children. We tend to ignore the simplest and most basic needs, which, however, can make a huge difference. Therefore, do not set yourself global tasks immediately after waking up, morning rituals should be easy to complete in any conditions.

Meditation will help you spend a few minutes of the morning pleasantly and usefully. Try setting aside some time tomorrow to take a couple of deep breaths instead of checking social media early in the morning or going straight to work.

Benefits of Morning Meditation

Meditation helps to determine the intention and motivation for the day.
It prepares your mind for everyday tasks, providing a few minutes of rest before you plunge into the frantic pace of the working day.
She creates a space where you can take care of yourself. When you meditate, you listen to your needs, and this allows you to make more informed decisions.
Meditation helps you act more consciously towards yourself and others.
It allows you to remain calm in stressful moments, and the strength and peace gained through the practice of meditation will accompany you throughout the day.

How to start meditating in the morning?

Sometimes, in the hustle and bustle of everyday life, we neglect to take care of ourselves. Morning meditation helps to listen to yourself, to tune in first of all to your own needs. Now it may seem to you that it is completely impossible to include meditation in your morning schedule, but try to start with small steps. Just a few minutes is enough to make meditation a habit.

You can try the following:

Find a comfortable sitting position in bed.
Move a little to wake up, for example, move your shoulders and make a couple of gentle head turns.
Pay attention to the room you are in, watch your body, the weather, etc. It might sound something like this: “I'm in bed, today is Tuesday. I'm not quite awake yet and I don't quite understand why I'm doing this. I don't know if this will be of any use. I am breathing".
Take a few deep breaths and then allow your breathing to return to its natural rhythm.
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