How Meditation Supports Wellbeing
Finding inner peace can be a challenge. Our fast-paced culture, ever-evolving world, and daily stressors are enough to make anyone feel overwhelmed.
Thankfully, meditation is becoming an increasingly popular tool for finding and sustaining some semblance of balance and grounding in our uncertain world. Plus, it's accessible, free, stress-relieving, and has a range of science-backed benefits, making it worth integrating into your daily wellbeing routine.
One way to understand meditation is through understanding mindfulness -- a term coined by Dr. Jon Kabat-Zinn, a scientist and meditation expert who brought Eastern principles into Western medicine. He defines mindfulness as "awareness that arises from paying attention, on purpose, in the present moment, non-judgmentally."
Essentially, meditation is a form of paying attention, on purpose, in the present moment (and with self-compassion). There are a variety of meditations available, ranging from guided and focused on certain intentions, mantras, or sensations, to more open-monitoring meditations. Check out my (free) Meditate in March series to learn more about meditation, and tap into one of the guided meditations I offer on Insight Timer.
Here are some of the evidence-based benefits of meditation on physical, emotional, mental, and spiritual wellbeing:
Relieves stress
A growing body of research suggests that meditation relieves stress, which is associated with the leading causes of death - including heart disease, cancer, and injuries from accidents. There is also evidence that meditation can help “quiet” the amygdala, the part of the brain that responds to stress and threatening situations.
In addition to being a supportive coping skill, meditation can build other skills to help navigate stress -- such as greater awareness of one's emotions and emotional needs, as well as practicing breathing and relaxation techniques to calm the nervous system.
Alleviates physical illness
Since meditation helps with stress, it makes sense that meditation can help alleviate physical illness – especially symptoms that tend to worsen with stress.
Among the conditions for which meditation has shown promise in supporting are tension headaches, IBS, chronic pain, cancer, heart disease, asthma, and high blood pressure. Meditation can also improve immune functioning.
Supports mood
Depending upon the type of focus, meditation can alleviate symptoms of anxiety and depression. Meditation can provide both grounding and energizing effects, depending upon the focus and intention.
Focused breathing and relaxation techniques that often comprise meditation can help to calm the physical symptoms often associated with anxiety – like stomach pain, elevated heart rate, and high blood pressure. Similarly, breathwork can create more energy and clear some of the “fog” often experienced by those with depression.
Better sleep
Meditation gets you into a relaxed state that is very similar to how the body naturally prepares itself for sleep. Researchers believe a number of factors contribute to meditation’s positive effects on sleep.
For example, meditation may increase the production of melatonin – a hormone that prepares the body for sleep, as well as serotonin – melatonin’s precursor. Additionally, meditation may improve autonomic nervous system functioning, which can reduce being easily awakened.
Improves focus
Practicing present-moment awareness can help us find balance amidst the thoughts and worries that often come with anxiety and stress, which are often focused on the past or future instead. Training the brain to move from distractions back to the breath or body also strengthens brain pathways for focus. Research suggests meditation can improve attention span, learning, and reduce distractions such as in individuals with Attention-Deficit Hyperactivity Disorder (ADD).
Can expand creativity and imagination
Many forms of meditation invite visualization and imagination as a way to shift mood, energy and focus. The regular practice of using this “inner sight” naturally strengthens one’s ability to use intuition and imagination in other parts of life.
Meditation also helps develop skills in creating distance from one’s worries and thoughts (a constant practice regardless of experience!). When we can step back from our thoughts, even for a few moments, it more easily allows for insights and intuitive ideas to enter into our awareness.
Increases self-awareness
The act of sitting with yourself in silence is challenging enough for many people. However, choosing to turn towards yourself is as simple as noticing your breath, body sensations and the incoming stream of thoughts that move in and out of your awareness. Cultivating self-awareness is necessary for personal and collective growth, and it allows the conditions for effectively healing and moving through the inevitable emotional experiences we have.
Generates kindness
Meditation has the potential to shift our focus and creates more space in our minds, bodies, and spirits. Being able to practice present-moment awareness, relaxation, and feeling safe in your body is key to feeling truly open and able to connect with others.
There are also loving-kindness meditations that specifically guide you through cultivating feelings of kindness towards yourself and others.
Side note: I think it’s pretty amazing that this list of meditation benefits would be nearly identical if "Benefits of Cannabis" were the title instead. 🤯 Coincidence?? I think not! Read my CBD vs THC: The Basics post to learn more about the benefits of both these powerful cannabinoids.
Clearly, there are a multitude of benefits of meditation, and the research is only beginning to catch up with this ancient, cross-cultural practice. It’s also easy to feel overwhelmed by where to begin this practice. Below are some websites and apps to start your journey. Explore different styles, instructors, guided or just music, and see what works for you.
Meditate in March - Queendom of Kush™’s new 4-part series that breaks down meditation in easy-to-understand terms and offers guided practice
Liberate - Meditation app that centers the lived experiences of Black people and supports the Black community with accessible practices and talks
Insight Timer - Another community-centered meditation app with a range of guided meditation styles, music, and live events – including yoga, talks, and meditations
Headspace - Beginner-friendly and sleep-focused app that walks you through basic meditation techniques
I’d love to hear what your questions are around meditation, which styles of meditation work for you, and other supportive ideas in the comments below. Happy meditating!
References:
https://academic.oup.com/scan/article/10/12/1758/2502572
https://www.mindful.org/three-ways-meditation-boosts-your-focus/
https://www.healthline.com/health/meditation-for-sleep#how-to-meditate