What does the science say about meditation?
Mindfulness meditation involves focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future. It helps you break the train of your everyday thoughts to evoke the relaxation response, using whatever technique feels right to you.
Mindfulness is cultivated through meditation practice of intentionally paying attention to the present experience with an attitude that is accepting and non-judging.
Benefit #1 Fight insomnia and improves sleep
Insomnia is difficulty falling or staying asleep accompanied with daytime sleepiness that can leave you feeling unproductive, fatigue and stressed. Meditation-based programs aided sleep, providing a reduction in insomnia severity. Mindfulness meditation therapy for insomnia shows reducing unwanted wakefulness at night and helps to manage negative emotional reactions to disturbed sleep.
Benefit #2 Positive changes in emotionality
and relationship issues
Even with a brief meditation of 10 minutes audio-
guided meditation, it shows to impact attention even
in novice meditation practitioners, an effect that was
revealed when controlling for neuroticism
(personality traits that is more likely than average to
be moody, to have feeling of anxiety, worry, fear,
anger, frustration, envy, jealousy, guilt, depressed,
Benefit #3 May be effective to reduce blood pressure
As mindfulness meditation helps to improve coping
ability for distress, anxiety, it may also help lower the
blood pressure of people at risk of developing high
blood pressure, as presented in a statement by
American Heart Association.
Benefit #4 May help to effectively control pain
Combining mindfulness with pain medications and other approaches that rely on the brain’s opioid activity may be effective to reduce pain. A single 10-minute mindfulness meditation can improve pain tolerance, pain threshold and decrease anxiety towards pain.
Benefit #5 May help with effort towards smoking cessation and control of cravings
In several studies, mindfulness-based intervention had shown to help reduce craving for smoking with smoking cessation and relapse prevention.
Although meditation is generally safe for many, do bear in mind to not use meditation to replace conventional care with your healthcare provider about a medical problem. Share with them about any complementary or integrative health approaches you use, this will give them a better understanding of what you do to manage health, to make sure coordinated care in your journey to better health.
(updated : December, 2019)
Disclaimer : The website may contain information relating to various conditions and treatment, gathered and sourced from reputable sources. However, this is not a substitute for professional medical advice, diagnosis or treatment, it is solely intended for informational purposes only. Patients should always consult with a doctor or healthcare provider for thorough medical advice and information about diagnosis and treatment. do to manage health, to make sure coordinated care in your journey to better health.
Julie Corliss. 2015. Mindfulness meditation helps fight insomnia, improves sleep https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
Leeds Beckett University. 2017. Meditation could be a cheaper alternative to traditional pain medication, study suggests https://www.sciencedaily.com/releases/2017/06/170612094633.htm
Sedlmeier, et.al. 2012. The psychological effects of meditation: a meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/22582738/
Norris, et.al. 2018. Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088366/
Ong, et.al. 2018. Using Mindfulness for the Treatment of Insomnia https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6171769/
National Center for Complementary and Integrative Health. Meditation: In Depth. 2016. https://nccih.nih.gov/health/meditation/overview.htm#hed3
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