Perhaps you have some preconceived notions of what meditation is or isn’t. We go through life oftentimes in a meditative state without being fully aware and pick up all kinds of mixed messages that we embrace as our own without ever questioning their true origin. 

Unfortunately for many people, this is the case with meditation. As a result, you could easily cast it off as simply “woo woo” as your medicine cabinet fills up with prescription drugs prescribed for stress-related ailments that may or may not be alleviated by a bit of meditation. 

Before we sit in judgment, let’s take a look at what science has to say about the miraculous health-boosting benefits of this ancient practice.

What is Meditation?

You’ve likely heard about the health benefits of yoga in improving mental and physical health while improving flexibility, and you might assume that meditation is the same thing. Although meditation can certainly be incorporated into yoga, it is actually an entirely different practice.

Meditation is a practice where an individual uses a technique – such as mindfulness or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.

Meditation helps train your awareness while gaining a healthy sense of perspective.

How Meditation Works

Meditation involves pausing your thoughts while maintaining a state of awareness. It is much more than sitting and concentrating in a quiet area for a designated amount of time; it involves clearing your mind of all thoughts, achieving a deep inward peace, and maintaining alertness in the process. Sounds deep, huh? It’s not. You can gain health-boosting benefits by meditating for just 5 minutes a day!

You can use certain postures, and breathing techniques, to help facilitate the process, but these are not required, and they are not the act of meditation itself, just support tools. 

As a beginner, you could take a meditation class (or a yoga class that heavily emphasizes meditation) or invest in a video that introduces you to the concept of meditation and teaches you various techniques for facilitating the process. It is not as easy as you may think. Achieving a profound, deep sense of self, a ìthoughtless alertness, may require some guidance at first. Why, because it’s new. There are tons of free apps and guided meditation videos on YouTube that you could try for free.

How Meditation Improves Health

Meditation is one of the very best ways to reduce stress and induce a deep relaxation. As you know, stress is linked to a whole host of health issues, and according to the Benson Henry Institute, 60 to 90% of doctor visits are for stress-related conditions. Harvard University researchers conducted a study that connects deep relaxation to genetic changes in the body. 

They found that disease-fighting genes are more active in people who regularly practice meditation, compared with people in the control group. 

These genes can protect the body against a number of health issues, including:

• Heart Disease
• Asthma
• Infertility
• Arthritis
• Various skin conditions
• Irritable Bowel Syndrome

Meditation even helps to boost immunity, and studies show that cancer patients have recovered more effectively due to meditation and are less at risk for developing another tumor. 

The benefits of stress reduction cannot be overstated. 

Meditation makes the body less responsive to stress hormones, which lowers blood pressure, improves blood circulation, improves digestion and immunity, and establishes emotional and neurological balance.

How does this work exactly? 

It largely comes down to hormones. Stress hormones such as cortisol and adrenalin increase blood pressure and heart rate, while mood-enhancing chemicals such as serotonin, which are released in a state of relaxation, work to repair cells. 

More Health Boosting Benefits Of Meditation

• Reduced Chronic Pain: Mindfulness meditation in clinical trials has been shown to reduce chronic pain by 57 percent, and some experienced meditators can reduce pain by over 90 percent.

• Cardiovascular Benefits:  According to Harvard Health, meditation helps reduce stress and anxiety, which can lower heart rate and blood pressure while reducing harmful hormones. There’s more to heart attack and stroke prevention than medications, exercise, and diet. Reducing stress is critical.

How To Incorporate Meditation Into Your Life

Here are a few ideas for incorporating meditation into your own life. Beginners should focus on numbers 1 and 2, and over time experiment with the other ideas. 

1. Participate In A Group Class (this can be done virtually). You may find a class in your community specifically dedicated to meditation, however, it may be easier to find a yoga class that heavily focuses on meditation.

Many people prefer taking these classes long-term as opposed to meditating by themselves because the group setting helps them to better focus or because they enjoy the sense of community. Remember 5 to 10 minutes goes a long way.

2. Try Guided Meditation. Some meditation videos can be found for free online on YouTube, or you can order a professional DVD or online subscription. 

3. As You Grow: Devote 20+ Minutes In The Morning Or Evening. Research shows that just 20 minutes of consistent meditation sessions can have tremendous health benefits. Make time before your day starts or before you go to bed to meditate. Some people find that their minds are clearer at these times. 

4. Use Free Time To Meditate In Nature. Many people find that sitting in nature under a tree, on top of a mountain, or in a quiet place in the sunshine helps them to facilitate the meditation process. It’s also a great way to get outside for some Vitamin D. 🙂

5. Meditate While At Work. (I know, right?) This might be the most difficult way to meditate because distractions at work can interrupt the process, but many people have been able to achieve a state of meditation while performing job duties. Talk about being dedicated to the cause!

This article goes into detail about how to meditate at work and not get fired!

We are all so different. Try to experiment with different ways of meditating too see what you like and what comes easiest for you. Also, try experimenting at different times of the day and for different periods of time, but aim for at least 20 minutes ( eventually) to reap the most benefit. The health effects on your mind and body are well worth the effort!

Be well + prosper!!

Elaine