The Science of Meditation

Meditation is a centuries-old practice of getting in touch with oneself, observing thoughts without judgment, and finding peace within. But what does science say about it, and how can we benefit from it in our busy modern lives? Could something as simple as meditating be a realistic alternative to pharmaceutical drugs? Science has the answer.

Scientific studies now validates that regular practice of meditation can actually change the way our brains work and has a profound physiological effect on the human body. A growing body of research supports the immediate benefits of meditation, such as reduce stress, anxiety and depression, lower blood pressure, boost your immune system and enhanced happiness.

In addition, numerous research studies have identified specific benefits that extend beyond one’s imagination, including a global rise in compassion, increased generosity of spirit, and most significant–helping to transform societal attitudes about age, diseases, and economic status. There are many methods to meditate and even few minutes a day can make a big difference to the way you feel and think. Millions of people now practice meditation every day.

WHAT IS MEDITATION?

Meditation is a proven scientific technique for relaxing or quieting of the mind to focus and redirect your thoughts to improve health and well-being. It is the ability to sit still and block out all thoughts, while listening to your inner spirit and speaking directly to Source. It is a scientific approach to understanding us as human beings, as well as understanding deeper, mystical truths about God and the nature of reality. When done deeply, it also connects you with God and His infinite joy. Meditation practice can take you inside for an out-of-the-world experience. Meditation is an “Art of Doing Nothing.”

HOW TO MEDITATE?

Starting a meditation practice is very simple. Meditation can take many forms, whether it’s a breathing exercise, use of a mantra, or a guided visualization. For beginners, I suggest that you start practicing meditation through a deep diaphragm breathing exercise.

Try to do meditation first thing in the morning. Wear loose/comfortable clothes and choose a place where you can sit calmly without any disturbance. You can meditate in a chair, on the floor, lying down, or walking. Sit down in a comfortable position, relax and rest your hands on your lap and close your eyes. Take slow, deep breaths through your nose with mouth closed (diaphragm berating), paying attention to your breath. You can hear your breath. Diaphragm breathing pulls air to the bottom of your lungs. Exhale slowly blowing air out through your nose. Focus on your breath each time.

If you lose focus and your mind starts to wander, don’t be discouraged. This is not uncommon. Simply return your focus to your breathing. If you’re a beginner, start with just 5 to 10 minutes – then gradually increase your time as you get more comfortable. Make a commitment to meditate daily, over time to enjoy the benefits of deeper consciousness and awareness.

Meditation can be done alone or in a group, or guided by a trainer in person or online video. There’s no right or wrong way to meditate. The practice is unique to you and can be tailored to meet your needs and fit your personality. You can meditate virtually anywhere. There is no “perfect” place to meditate that works for everyone. People practice meditation for a variety of reasons.

TYPES OF MEDITATION

There are different types of meditation. A few of them are described below:

Mindfulness Meditation: Pays attention to the present moment and acknowledges current circumstances without judgment.

Deep Breathing Meditation: Focusses on controlling your breath.

Transcendental Meditation (TM): TM is a form of mantra-based meditation. Mantra means a sound, word or phrase repeated silently throughout the meditation.

Zen Meditation: Buddhist based spiritual practice that promotes awareness and presence of mind.

Loving Kindness Meditation: Uses words and images to invoke love and kindness to yourself and others.

Guided visualization Meditation: Uses pictures positive images, ideas, symbols, and mantras to help calm the mind while the body is in a relaxed state.

SCIENCE OF MEDITATION

Exploring the science of meditation presents some very unusual challenges because it is not like a drug where a specific amount can be given and compared with a placebo-like a sugar pill. This unique discipline varies in practice from person to person and it is difficult to measure and compare the results. [1]

Meditation is an ancient discipline, but it is increasingly being embraced within traditional medical circles as a powerful healing tool. What actually happens to the brain when we meditate? Meditation allows your mind to settle inward beyond thought to experience the source of thought. This is called pure awareness or inner consciousness.

Scientists have recently discovered methods to see what goes on inside the brain during meditation, and now new research may help explain why it works. For example, neuroscientists observing MRI scans have learned that meditation strengthens the brain by reinforcing the connections between brain cells. Meditation causes the brain to undergo physical changes, many of which are beneficial.

Today, medical professionals, scientists, and psychiatrists universally endorse the tangible benefits of meditation, including decreased pain, less anxiety and depression, better immune function, a heightened sense of well-being, greater happiness, emotional self-control, ability to ward off illness, and reduce your risk of mortality. Over 18,000 available scientific studies have validated meditation for its positive impact on overall well-being. These studies have demonstrated that people who meditated for a short time showed increased alpha waves, and decreased anxiety and depression.

Understanding the science behind meditation can help you to understand why you should meditate regularly and keep your practice motivated.