Meditation Works: Here's Why...

I meditate because it really has a profound impact on the way I think, feel and operate on a day-to-day basis. Mediation practices have been around for centuries and yet some still scoff at them. Well, recent research from Harvard shows that practicing meditation regularly for as little as eight weeks can cause beneficial physiological structural changes in the brain’s grey matter. This is important because most of the brain’s neural cell bodies are found within grey matter, which itself encompasses regions of the brain that effect sensory perception (sight and sound), muscle control, memory, emotions, auditory functions and how we make decisions and apply self-control. In other words, this is amazing proof of the power of meditation to positively affect almost every aspect of your well-being.

For the study the researchers utilized magnetic resonance imaging (MRI) to gain images of participants’ brains two weeks before and then right after the meditation study period. For eight weeks participants (meditation experts and novices) meditated using the MBSR (mindfulness based stress reduction) method for 27 minutes per day using guided meditation recordings.

All participants self-reported feeling less stressed. Importantly, the MRIs showed a clear decrease of the grey matter in the parts of the brain known as the amygdalae (which help us deal with stress, anxiety and controls the ‘fight or flight’ response). Additionally, the MRI showed an increase of gray matter in the hippocampus (the area that controls memory, learning, self-awareness, compassion).

This is objective proof that meditation changes our brains in a positive way that helps us reduce our stress response while increasing our concentration, decision making, and compassion toward others.

Improved Cardiovascular and Neurological Changes

Another study, published in Frontiers of Human Neuroscience, shows the benefits that long-term meditation practice has on the heart and nervous system. For the study, researchers used wireless sensor technology to examine variations between novice and experienced participants while meditating, through continuous monitoring of vital signs (via EEG, blood pressure, heart rate variability).

Forty participants (half with experience and half novice) took part in a one week wellness retreat where their meditation sessions were monitored on their first and last days to compare changes in vital signs readings. Changes in EEG, BP and HRV showed that meditation does, objectively, produce improved physiologic responses in the body.

A Simple Way to Meditate

There are many ways to meditate, and most have in common the practice of single-point focus with controlled breathing. In other words, they contain a mindfulness component, even if they are not strictly “mindfulness meditation.”

With the above studies showing how meditation can directly affect positive physiological changes in our brain, body, senses and emotions I wanted to share a simple way to begin meditating.

“Mindfulness meditation,” is a simple yet powerful way to get started meditating. The idea is to focus on a single point and stay there as long as you can. For this example, the mindfulness can be directed at the expansion and relaxation of the abdomen, the sensation of eating a raisin or the sensation of breath as it passes in and out of your nose.

Here are the basics:

1. Sit or lie down in a comfortable position that allows your spine and head to be aligned and held straight.

2. Close your eyes and take a few deep breaths to ease into the moment and begin to relax.

3. Focus your attention on the sensation of your breath.

4. On inhalation and exhalation, merely observe the sensation you feel as air passes over the tip of your nose.

5. When thoughts enter your mind, acknowledge them and let them go. Do not focus on them.

6. Observe your breath and acknowledge your thought before a return to observing your breath.

Focus On The Process

Regardless of which meditation method you engage in, the process is the important thing. In the beginning, you may experience a tendency to fall asleep, or your mind may appear to race more than usual. Don’t get discouraged.

Meditation is intended to bring you into the moment, to induce the relaxation response and to calm your bodily functions and thoughts — all in an effort to bring peace of mind and awareness of body. Even the simplest techniques, for even a few minutes each day, can make a difference in your life, in your health and in your well-being. Take some time and look into the methods mentioned above and other methods, too. Reach out to local meditation groups and see which place and methods resonates with you. Then give it a try!