9 Meditation Benefits For Mental Health

Meditation is a practice that involves focusing and calming the body, mind and spirit.

People from various cultures have been engaging in this practice for thousands of years. It brings about effects on both physical and mental well being.

Recent scientific research has provided evidence supporting the benefits of meditation.

Studies show that it can reduce stress levels, enhance concentration and even reduce symptoms of depression and anxiety.

In this article we will delve into 9 advantages of meditation, for mental health.

The practice of meditation not only aids in relaxation. It also helps regulate mood, increases self awareness and promotes better quality sleep.

Furthermore, we will explore how meditation enhances focus and clarity of thought. While fostering better relationships and mental well being.

Mental Health Benefits of Meditation

When people think of meditation:

They often imagine someone sitting cross-legged on the floor

With their eyes closed.

Focusing on their breathing.

Trying not to “think”.

However, there are many different types of meditation practices. You don’t need to be a yogi or a monk to practice or reap the benefits of meditation.

Meditation is when you focus on your breath for a few minutes each day. Which helps to feel relaxed and peaceful.

As you practice meditation, you can begin to monitor your thoughts and emotions. It usually happens from a distance, instead of letting them take over or dictate how you feel.

1. Mindfulness exercises help to reduce depression

Professor Filip Raes, a researcher at Ghent University in Belgium discovered that students who participated in a mindfulness program in the classroom experienced improvements. They reported signs of depression, anxiety and stress for up to six months. Whats more remarkable is that these students were also less likely to develop severe depressive conditions.

Scientific evidence supports the effectiveness of mindfulness meditation as a solution for treating depression. In fact one study suggests that it can reduce symptoms aas antidepressant medications! Furthermore, another research effort has reached conclusions highlighting the profound impact of mindfulness meditation on reducing depression comparable to the effects of pharmaceutical interventions.

2. Postpartum depression in pregnant and new mothers

Mindfulness meditation has shown to be a solution for postpartum depression in expectant and new mothers.

A preliminary study conducted by the University of Michigan Health System yielded promising outcomes. It discovered that pregnant women at risk, who engaged in a ten week mindfulness yoga program experienced significant reductions in depressive symptoms and developed a stronger connection with their unborn babies. The results of this research were published in the journal Complementary Therapies, in Clinical Practice.

3. Meditation practices have been proven effective in combating anxiety and depression

Through an analysis of more than 20 randomized controlled trials sourced from PsycINFO, PubMed and the Cochrane Database it has been established that practices such as meditation, meditative prayer, yoga and relaxation techniques offer significant advantages.

Another study indicated that mindfulness meditation could potentially be as effective in managing anxiety as prescription medication.

4. Meditation is a proven method of reducing stress and calming anxiousness

According to a study conducted by the University of Wisconsin Madison, engaging in Open Monitoring Meditation has been found to decrease the density of matter in certain areas of the brain associated with distress and tension. This form of meditation involves observing one’s thoughts and emotions during the practice, which allows individuals to shift their focus more readily from one stimulus to another without getting fixated on any particular trigger.

To proceed with Step 2 of the “Art of Freedom” meditation it is essential for us to incorporate Open Monitoring Meditation into our routine. The main goal here is to observe our emotions and cognitive processes without forming immediate reactions or judgments. Given the existing research findings, in this field it is advisable for us to use these practices sparingly.

5. Practising meditation aids in alleviating the effects of panic disorder

According to research published in the American Journal of Psychiatry a study involving 22 people with anxiety or panic disorder found that 20 of them experienced reductions in their symptoms after undergoing three months of meditation and relaxation training. Whats more these improvements were still evident, during follow up sessions suggesting that these practices can be a means of alleviating such conditions.

6. After engaging in meditation, the concentration of gray matter in the brain is elevated

A group of 16 neuroscientists from Harvard participated in an experiment where they were enrolled in an 8 week mindfulness program. The program included guided meditations. Encouraged the practice of mindfulness in daily activities. Dr. Sara Lazar, Ph.D. published the findings of the study, which revealed that MRI scans showed an increase in gray matter concentration in areas associated with learning and memory emotion regulation, self awareness and perspective following the program’s completion.

Further research has also discovered that individuals who engage in long term meditation have volumes of gray matter, in the hippocampus and frontal regions.

7. Heightened alertness and reduced sleep requirements

Engaging in meditation can lead to increased alertness.

Potentially even reduce the amount of sleep needed. A recent study conducted by the University of Kentucky examined the experiences of non meditators beginners in meditation and experienced meditators in scenarios; Control (C) Nap (N) Meditation (M) or Sleep Deprivation Plus Meditation.

Interestingly even those who are new to meditation can experience an improvement in their performance through this practice. Furthermore individuals, with a consistent meditation routine often find that it helps decrease their sleep duration compared to those who do not use this technique. However researchers are still investigating whether this reduction compensates for any sleep debt or if there are factors involved.

8. Meditating for an extended period strengthens your capability to generate gamma brainwaves

Neuroscientist Richard Davidson from the University of Wisconsin conducted a study on Tibetan Buddhist monks. Found that even those who were new to meditation showed a slight increase in gamma activity. However what made it truly extraordinary was that experienced monks demonstrated remarkably high levels of gamma activity that had never been observed in neuroscience research before.

9. Meditation can assist you in avoiding alcohol and drug addiction

Three different research studies have demonstrated that Vipassana meditation is effective in helping incarcerated individuals reduce their reliance on alcohol and other substances.

Conclusion

Meditation has an impact on both your mental and physical well being. It can help alleviate anxiety and stress, enhance abilities, boost creativity and aid in addiction management. People from backgrounds and cultures of all ages have experienced these powerful benefits.

By dedicating a few minutes each day to practice you can also enjoy these extraordinary effects.

So why not give it a try and embark on a path towards a more balanced life starting today?

 

References:

1. David, M., & Johnstone, B. (2015). Meditation in psychology and medicine: An overview with evidence-based research supporting its use. International Journal of Mental Health & Addiction, 13(4), 6