There are many instances of science catching up to explain the benefits of ancient practices, and meditation is no exception. Here are some interesting findings on meditation's overall wellness benefits.
Reducing Stress & Anxiety
One systematic review
published in 2014 found that after reviewing 18,753 citations, practicing mindfulness meditation can
help improve anxiety after eight weeks. Plus, the benefits may only improve if mindfulness meditation is adhered to for several months.
In 2018,
another study found that even a meditation app could
reduce a group of test subjects'
work-related stress over eight weeks.
Boosted Self-Awareness
In short, self-awareness is the ability to focus on one's thoughts, feelings, and actions. This skill is important for emotional regulation, which can, in turn, reduce the duration and intensity of negative emotional states.
A
2018 study on
Tai Chi (sometimes referred to as "meditation in motion") found
improvements in self-efficacy among test subjects. Self-efficacy is an individual's belief in their capacity to do things. An example of self-efficacy is signing up for a class because you believe you have the skills, patience, and discipline to succeed.
Reducing Memory Loss
Kirtan Kriya is a specific form of meditation that involves repetitious changes, matras, and finger movements. A
study done in 2018 revealed that practicing Kirtan Kriya may help
mitigate memory loss related to age.
Better Sleep
In a
2015 study, 49 adults were randomly assigned six weeks of meditation or sleep hygiene education. Interestingly, the group assigned meditation reported
fewer insomnia symptoms and less tiredness during the day.
Building Focus
According to
Columbia University Medical Center research, meditation can
help improve focus and learning concentration. With concentrative meditation, one is fixated on a particular point, object, or word. Refocusing attention on one specific thing can keep one's mind from wandering.
Pain Management
A 2023 article from
Harvard Health Publishing describes how meditation may not completely relieve pain but can
help us learn from it and manage it better. People can achieve such awareness through a "body scan" meditation, where they lie on their backs, focus on different body parts, and explore thoughts and feelings around pain.
Kindling Self-Love
Loving-kindness mediation focuses on those around us or from our past who have brought support, compassion, and kindness into our lives. In 2015,
a study found that this type of meditation can help one
stop engaging in negative self-judgment.
Our Selections for Paring With Meditation
sativa
indica
