Meditation

Meditation is a practice that involves focusing or clearing your mind using a combination of mental and physical techniques. For example, you may sit quietly while focusing inward. Or you may pair your breath with a word, phrase or image.

Healthcare providers view it as a form of complementary medicine — a type of treatment you may receive along with traditional Western medicine.

The practice of meditation is thousands of years old. Different forms come from around the world. But researchers have only started studying this practice in detail during the last few decades. Several studies show that meditation can help improve:

• Stress levels (lowers cortisol)
• Mood
• Memory and focus (enhances cognitive function)
• Emotional regulation
• Pain levels
• Sleep
• Symptoms of anxiety, depression, PTSD and substance use disorder

It can also help you cope with chronic physical conditions, like cancer and lupus.

Mediation might seem intimidating. But you don’t need the perfect setting or even inner peace to do it. With modern tools like headphones and guided apps, many people work it into their daily routines

Types

Some examples of religious and nonreligious methods of meditation include:

• Buddhist: Several different forms of meditation have their origins in Buddhism (which is considered both a philosophy and a religion).
• Christian: Contemplation — which is when you focus intently on a question, idea or religious concept — is a common practice in Christianity. Praying is often classified as meditation.
• Guided: This nonreligious form can happen with several people or one-on-one. It’s a common technique in counseling, therapy and group support settings.
• Osho: This type, also known as “dynamic meditation,” comes from India and has roots in Hinduism. Breathing exercises are deliberate and forceful.
• Sufi: Sufism is a branch of Islam. Meditation is a common practice among people who follow it.
• Taoist: Like Buddhism, Taoism is also considered a religion and philosophy. It originated in China and is best known through the writings of its founder, Laozi (also spelled “Lao Tzu” or “Lao-Tze”).
• Transcendental: This form comes from India. It involves using mantras, which are phrases or words people focus on and repeat aloud or in their minds.
• Yoga: This is a physical form of meditation and exercise from India. It can take on religious and nonreligious forms.

How do you meditate?

There’s no one correct way to meditate. That’s because it can take many different forms. Common processes that happen across different meditation forms include:

• Body-centered meditation (self-scanning): You focus on physical sensations throughout your body.
• Contemplation: You concentrate on a question or some kind of contradiction without letting your mind wander.
• Emotion-centered meditation: You focus on a specific emotion. For example, you think about how to be kind to others or what makes you happy.
• Mantra meditation: You repeat (either aloud or in your head) a specific phrase or sound.
• Meditation with movement: You focus on breathing, holding your breath or doing specific body movements. It can also involve walking while focusing on what you observe around you.
• Mindfulness meditation: You stay aware of what’s happening in the moment rather than letting your mind wander or worry about the past or future.
• Visual-based meditation: You focus on something you can see (either with your eyes or by concentrating on a mental image).

Why does meditation work?

Multiple research studies have found that people who meditate regularly have certain brain structure differences. Those changes usually involve denser brain tissue. Or certain areas are larger than expected. These are signs that the neurons (nerve cells) there have stronger connections to each other.

The affected areas of the brain are usually those that manage your senses, focus and emotions. That means the brains of people who meditate regularly tend to be healthier and less likely to show age-related loss of function. They also have a stronger ability to deal with and process negative emotions like fear, anger and grief.

The hypothalamic-pituitary-adrenal (HPA) axis is your body’s main way of responding to stress. It’s also connected to a circuit of brain regions including the amygdala, hippocampus and prefrontal cortex. Research shows that the beneficial effects of meditation may be due to changes in this system.

What are the potential benefits and risks of this treatment?

Meditation can improve your mental health and stress levels. These have a strong impact on your physical health. So, mediation may also help improve your sleep, blood pressure, heart function and much more.

Healthcare providers typically see meditation as a safe complementary treatment. But they don’t recommend using it as the only form of care for a medical problem.

How do I start daily meditation?

It can feel daunting to know which type of meditation you’re going to like best or will be most helpful for you. Fortunately, there are plenty of ways to narrow it down:

• Research: Learning about the different types of meditation is a good first step to choosing one. You can do that research in books or online from many sources. Your healthcare provider can help, too.
• Learn what you like: You may find you like physical components of meditation more than mantras, for example. If one type doesn’t click for you, try a different one.
• Make the time: Set aside time in your day for meditation and make it a part of your routine. Regular meditation is the key to getting the greatest benefits out of this practice.
• Set the surroundings: Meditation is best in a place that’s quiet, calming and comfortable.
• Ask for guidance: Explore resources and ask for guidance. Plenty of people are passionate about this practice and can offer input. Your healthcare provider can help, too. You may also look into meditation apps.