26. august 2023
The benefits of meditation
Scientific research supports the efficacy of meditation. Studies have shown that meditation physically alters the brain, strengthening areas responsible for attention and emotional regulation. Meditation is linked to changes in the amygdala, the part of the brain associated with processing emotions, which helps control anxiety, stress and depression. Neuroscientists have observed that meditation can increase the brain's gray matter density, which is associated with learning, memory, and emotional control.
The benefits and proof
Below is some concrete research on meditation that has highlighted some of its benefits.
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Enhanced sleep quality and reduced insomnia - Black et al., 2015.
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Enhanced Cognitive Functioning - Zeidan et al. (2010) in "Consciousness and Cognition"
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Improved cognitive functions like memory and attention - Brefczynski-Lewis et al., 2007; Mrazek et al., 2013.
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Better Emotional Regulation - Farb et al. (2007) in "Social Cognitive and Affective Neuroscience"; Erisman and Roemer, 2010; and Goldin et al., 2013.
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Lowered blood pressure - Hughes et al., 2013.
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Alleviation of chronic pain - Morone et al., 2008; and Cherkin et al., 2016.
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Decreased anxiety and depression - Hofmann et al., 2010; Khoury et al., 2013; Hoge et al.,, 2013.
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Stress reduction and enhanced well-being - Burke, 2010; MacCoon et al. 2012; Creswell et al., 2014; J. David Creswell et al. (2014)
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Reduction in inflammation markers - Rosenkranz et al., 2013; Creswell et al., 2016.
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Improvements in Mental Health - A meta-analysis by Goyal et al. (2014) in "JAMA Internal Medicine"
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Increased Attention and Concentration - Jha, Krompinger, and Baime (2007) in "Cognitive, Affective, & Behavioral Neuroscience"
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Reducing the feeling of pain - Zeidan et al. (2011) in "The Journal of Neuroscience"
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Boosting Immune System - Davidson et al. (2003) in "Psychosomatic Medicine"
The benefits alone should not be the driving force
The true value of meditation lies far deeper than the proven benefits, in its ability to transform our lives. It is about being "tuned in" to your life moment-to-moment, not getting caught up in autopilot mode or thinking about the past or the future . It is about lifting your head above the fog and seeing, tasting, smelling and feeling more clearly. By being fully present, we are also able to deepen connections with others to a whole new level, strengthening the bond between family, spouses, friends and parent and child. The ability to be present, tuned in, and to connect authentically ripples outwards, enriching our lives and those around us, strengthening the bond between family, spouses, friends and parent and child.
