What Is Meditation?
Meditation is a mind and body exercise which has a long history of use for improving calmness and physical relaxation, improving psychological balance, dealing with illness, and improving overall health and well-being. Mind and body exercise focuses on the interactions among the brain, mind, body, and behaviour. There are many types of meditation, but the majority have four elements in common: a quiet location with as little distractions as possible; a specific, comfortable posture (sitting, lying down, walking, or in other positions); a focus of attention (a specially chosen word or set of words, an object, or the sensations of the breath); and an open attitude (letting distractions come and go naturally without judging them).
What Science has to say about the Effectiveness of Meditation
Many studies have investigated meditation for different conditions, and there is some evidence to prove that it may reduce blood pressure as well as symptoms of irritable bowel syndrome (IBS) and flare-ups in people who have had ulcerative colitis. It can also help with symptoms of anxiety and depression, and may help people with insomnia. Meditation also may lower the occurance, duration, and severity of acute respiratory illnesses (such as influenza).
Meditation and the Brain
Some investigations may suggest that meditation may physically change the brain and body and could potentially help to improve many health problems and promote healthy behaviours.
- In a 2012 study, researchers compared brain images from 50 adult meditators and 50 adult non-meditators. Results suggested that people who practiced meditation for many years have more folds in the outer layer of the brain. This process (called gyrification) may increase the brain’s ability to process information.
- A 2013 review of three clinical studies suggests that meditation may slow, stall, or even reverse changes that take place in the brain due to normal aging.
- Results from a 2012 NCCIH-funded study suggest that meditation can affect activity in the amygdala (a part of the brain involved in processing emotions), and that different types of meditation can affect the amygdala differently even when the person is not meditating.
- Research about meditation’s ability to reduce pain has produced mixed results. However, in some studies scientists suggest that meditation activates certain areas of the brain in response to pain.
What the Science Says About Safety and Side Effects of Meditation
• Meditation is generally considered to be safe for healthy people.
• People with physical limitations may not be able to participate in certain meditative practices involving movement. People with physical health conditions should speak with their health care providers before starting a meditative practice, and make their meditation instructor aware of their condition.
• There have been rare reports that meditation could cause or worsen symptoms in people with some psychiatric problems like anxiety and depression. People with existing mental health conditions should speak with their health care providers before starting a meditative practice, and make their meditation instructor aware of their condition.
