According to a national survey, 40 million people in the US experience some form of anxiety disorder annually. This severe societal problem can negatively affect our physical and mental health.
We need to find ways to reduce stress and anxiety levels. One way to do this is through mindfulness practices and meditation.
Mindfulness meditation can help us find calm and clarity in a hectic world. We can reduce our stress and anxiety levels and improve our overall health by taking the time to be still.
But what is behind the science of mindfulness?
Overview of Mindfulness Meditation Practice
Mindfulness meditation is a form of mental training used for centuries in theBuddhist tradition. Practicing mindfulness meditation allows people to focus on being aware of the present moment, willing them to pay attention to their thoughts, and developing increased body awareness.
This practice of engaging with mindfulness techniques and moment-to-moment, nonjudgmental awareness has become popular recently, with people claiming its benefits to the body and brain function.
What the Research Says About Mindfulness Practice
In the 1980s, mindfulness practice became a popular therapeutic intervention in the United States, especially with the emergence of mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT), two of the most commonly used mindfulness programs.
Jon Kabat-Zinn developed MBSR at the University of Massachusetts Medical School to help people manage stress, pain, and anxiety. Mindfulness-based stress reduction modifies cognitive-affective functions, which reduces stress, anxiety, and depression. The mindful practice of focusing on the present moment allows us to self-regulate as we take control of the racing, repetitive, and non-productive thoughts.
Zindel Segal, Mark Williams, and John Teasdale developed MBCT to help people suffering from recurrent depression. It utilizes elements of cognitive therapy so patients can recognize and reassess their patterns of negative thoughts and replace them with positive views that better reflect their reality.
The Science of Meditation
The science of mindfulness meditation today is still relatively new, and research into its effects is still ongoing.
Nonetheless, recent studies revealed that engaging with mindfulness meditation programs can have positive effects on the brain. For example, researchers believe mindfulness programs increase grey matter density in specific brain areas, including the hippocampus and the anterior cingulate cortex. These areas are associated with memory, learning, emotions, and perspective-taking.
Evidence also shows that mindful meditation reduces activity in the amygdala, which is the part of the brain that controls fear and stress responses. This evidence suggests that mindfulness-based interventions can benefit people suffering from anxiety or chronic stress.
The science of mindfulness meditation suggests that it can be a powerful tool for improving mental health and well-being. It increases mindful awareness that may help reduce stress and anxiety while improving focus and attention.
The Science-based Benefits of Meditation
Practicing meditation offers science-based benefits. Take a look at the following reasons why you should take time out of your day to meditate.
Controls Anxiety and Reduces Stress
Researchers established that mindfulness practice decreases the activity in the amygdala. Note that an over-active amygdala triggers the fight-or-flight response, which may heighten the feelings of anxiety.
Additionally, mindfulness strengthens the prefrontal cortex — the area of your brain responsible for executive functioning skills such as focus, reasoning, and decision-making. A vital prefrontal cortex helps tame the amygdala.
When you have an effective way to control anxiety and reduce stress, you're better equipped to manage day-to-day challenges and setbacks. You're also less likely to engage in unhealthy coping mechanisms, such as substance abuse or disordered eating.
Raises Self-awareness
Mindfulness meditation can also help to raise your self-awareness. In a study published in the journal Psychological Science, researchers found that mindfulness meditation helped the participants in the study to become more aware of their thoughts and feelings. The study participants who meditated were also better able to control their emotions.
Lengthens Attention Span
Mindfulness meditation can also help to lengthen your attention span. In a study of 48 adults, researchers found that those who underwent eight weeks of mindfulness training had improved attention spans and were better able to focus on tasks.
May Help Treat Addiction and Post-traumatic Stress Disorder
Meditation may also help treat addiction. In a study of 30 adults with substance abuse disorders, researchers found that those who underwent eight weeks of mindfulness-based relapse prevention (MBRP) had lower rates of relapse than those who didn't meditate.
Decreases Blood Pressure
Meditation can also help to decrease blood pressure. In a study of 3,500 adults, researchers found that those who practiced mindfulness meditation for eight weeks had lower levels of the stress hormone cortisol than those who didn't meditate.
What Happens to the Brain During Meditation?
An exciting aspect of mindfulness is that it appears to change the brain's physical structure, as shown in studies examining the brains of people who meditate regularly.
Radiology professor and neuroscientist Gaëlle Desbordes of Martinos Center for Biomedical Imaging performed astudy of the effects of meditation on brain activity. Desbordes used functional magnetic resonance imaging (fMRI) to record the brain activities of participants who learned and practiced meditation.
In just eight weeks of mindfulness meditation, the result of the fMRI showed changes in the brain regions responsible for memory, sense of self, empathy, and stress. They manifested a thickening of the hippocampus, a part of the brain responsible for memory and learning, and thinning of the amygdala, which is responsible for fear and anxiety.
The Effect of Mindfulness Practices on Sleep Quality
Most people know that getting a good night's sleep is essential. Sleep plays a critical role in your physical health. For example, rest is involved in the healing and repair of your heart and blood vessels. Deep sleep triggers the body to release hormones that boost muscle mass and repair cells and tissues.
For some reason, many people suffer from sleep deprivation. According to theCenters for Disease Control and Prevention, one in three adults in the US does not get enough sleep. Prolonged sleep deprivation may result in physical and mental health complications such as irritability and an increased risk of infection and diseases.
The inability to sleep is common among people suffering from anxiety, depression, chronic pain syndrome, and Alzheimer's disease. In most cases, physicians prescribe sleeping pills to get a person to sleep.
A study published in theNational Library of Medicine suggests that mindfulness meditation can improve sleep quality in various groups who suffer from sleep disturbances. In contrast to taking medications, people suffering from sleeplessness may find mindfulness an effective way to get longer and quality sleep.
Mindfulness Meditation Increases Melatonin
Mindful meditation improves sleep quality among stressed and anxious people by increasing melatonin production in the pineal gland.
Melatonin is a hormone that regulates the body's sleep-wake cycle. When melatonin levels are higher, it signals to the body that it is time to sleep. Meditation has been shown to increase melatonin levels in the body, which may help improve sleep quality.
Additionally, meditation can help reduce stress and anxiety, contributing to poor sleep quality. Thus, mindful meditation may be an effective way to improve sleep quality through multiple mechanisms.
Mindfulness Increases Slow-Wave Sleep (N3) and Rapid Eye Movement (REM)
Meditation increases slow-wave sleep, the deepest and most restorative stage of sleep. Slow-wave sleep is essential for restoring our physical and mental energy and helps protect us from the effects of stress. Meditation also increases Rapid eye movement (REM) sleep, which is essential for memory and learning.
Mindful meditation can help to improve sleep quality by reducing the number of times we wake up during the night and by increasing the amount of time we spend in deep sleep.
With deep sleep, our bodies and minds get the rest and recovery they need and help reduce stress's effects on our health. Slow-wave sleep is vital for physical healing and mental restoration. Meditation also increases Rapid eye movement (REM) sleep, which is essential for emotional regulation and memory consolidation.
REM sleep is the stage of sleep when we dream and our brains are active. REM sleep is essential for emotional regulation and memory consolidation. Mindful meditation can help to improve the quality of our REM sleep by reducing the number of times we wake up during the night and by increasing the amount of time we spend in deep sleep. This process allows our brains to get the rest and recovery they need and helps reduce stress's effects on our health.
Meditation Increases the Feel-Good Hormone Oxytocin
One of the benefits of meditation is that it can help to increase levels of oxytocin in the body. Oxytocin is sometimes referred to as the "cuddle hormone" or the "love hormone" because it is associated with feelings of happiness, love, and bonding.
Studies have shown that oxytocin can help to improve sleep quality. People who meditated before bed fell asleep more quickly and had better sleep quality than those who didn't meditate.
Mindfulness Relaxes the Brain and the Body
When we meditate, we are training our brains to focus and to be more present. Doing so can better control our thoughts and emotions, improving sleep quality.
For people who suffer from stress and anxiety, meditation can be a powerful tool for managing these symptoms. When we feel stressed or anxious, our bodies go into-or-flight mode, which means that our heart rate and breathing speed up we become more alert. This can make it difficult to fall asleep or to stay asleep through the night.
What is the Mindfulness-Based Stress Reduction (MBSR)?
Mindfulness-based stress reduction (MBSR) is mindfulness developed by Jon Kabat-Zinn in the early 1980s. The goal of MBSR is to help people become more aware of their thoughts and feelings and to learn how to manage them effectively.
In a study of people with chronic pain, patients who practiced mindfulness meditation reported less pain and better quality of life than those who did not take the course. In a study of people with depression, those who took an MBSR course had significantly fewer symptoms than those who did not take the course.
How can I start meditating on my own?
If you're new to mindfulness meditation training, here are a few tips to help you get started with mindfulness techniques:
1. Find a comfortable place to sit or recline. You must be comfortable so you can focus on your practice.
2. Close your eyes and focus on your breath. Notice the sensation of air moving in and out of your nose.
3. Keep in mind, for instance, that it's common for your mind to wander during meditation, no matter how long you've been practicing meditation.
If you're meditating to calm your mind and your attention wanders, slowly return to the object, sensation, or movement you're focusing on. When your mind starts to wander, simply bring your attention back to your breath.
4. Practice for 10-15 minutes per day. As you get more comfortable with meditation, you can gradually increase your time meditating.
Experiment, and you'll likely find out what types of meditation work best for you and what you enjoy doing. Adapt meditation to your needs at the moment. Remember, there's no right way or wrong way to meditate. What matters is that meditation helps you reduce your stress and feel better overall.
Elements of Meditation
Mindfulness practices can be done by anyone, regardless of experience or background. The key factors for a successful meditation are focusing your attention, breathing deeply and slowly, and finding a quiet and comfortable place to relax. You can quiet your mind and find peace and tranquillity with a bit of practice.
Focused Attention
To meditate effectively, you need to focus your attention on something. Focus on your breathing, a mantra, a specific word you repeat to yourself, or a particular object. It's essential to find a thing of focus that works for you and that you can quickly bring your attention back to if it starts to wander.
Relaxed Breathing
Breathing deeply and slowly is another essential element of meditation.
There's no need to force your breathing—just let it flow naturally. As you focus on your breath, you may notice that your mind starts to wander. When this happens, bring your attention back to your breath and start again.
When we're stressed, our breathing becomes shallow and rapid. Our mind and body can relax when we take deep, slow breaths during meditation.
Quiet Environment
Finding a comfortable place to sit or recline during meditation is also essential. This doesn't mean you have to buy a yoga mat or meditation cushion. Just find a place where you can sit or recline without being interrupted.
If you're new to meditation, starting with just a few minutes a day is best. You can gradually increase the time you spend meditating as you get more comfortable with the practice. Remember, there's no right way or wrong way to meditate. Finding a method that works for you and sticking with it matters.
Comfortable Position
To get started, find a comfortable position. You can sit in a chair with your feet on the ground or cross-legged on a cushion. If sitting in a chair, ensure your back is straight but not rigid. You can also lie down, but you may find it harder to stay awake. Once you've found a comfortable position, close your eyes and focus on your breath.
Open Attitude
When these elements are in place, you're on your way to a successful meditation session. Just remember to be patient and give yourself time to learn the ropes. Meditation is a skill that takes practice to master. But once you get the hang of it, you'll be glad you stuck with it.
Meditation and Technology
With the hustle and bustle of everyday life, it's no wonder that more and more people are turning to meditation to help them relax and de-stress. And with the proliferation of technology, there are now more ways than ever to meditate.
There are dozens of meditation apps available for smartphones and tablets, as well as many websites that offer guided meditations. You can also find various meditation music and sounds online to help you relax and focus during your practice.
If you're new to meditation, there's no need to feel overwhelmed. Just choose a method that feels right for you and give it a try. With a bit of practice, you'll be amazed at the calming effect meditation can have on your mind and body.
Can I use meditation apps?
Yes, many meditation apps can help you start a mindfulness practice. However, finding an app that resonates with you and that you find easy to use is crucial.
The Science Behind Meditation Practice FAQs
Is it possible to change your brain through mindfulness practices?
Yes, it is possible to change your brain through mindfulness meditation. A study published in the journal Psychiatry Research found that eight weeks of mindfulness meditation can change the brain's structure. The study showed an increase in grey matter in the hippocampus—an area of the brain associated with learning and memory—and a decrease in grey matter in the amygdala—an area associated with fear and anxiety.
Can meditation help to improve my mood?
One study found that people who participated in an eight-week mindfulness program decreased symptoms of depression and anxiety and increased positive emotions like joy, happiness, and compassion.
How can I get started with mindfulness meditation?
If you're interested in trying meditation, you can do a few things to start. First, find a comfortable place to sit or recline. You can also lie down, but you may find it harder to stay awake. Once you're comfortable, close your eyes and focus on your breath.
Start by taking a few deep, slow breaths.
Then, let your mind be aware of whatever thoughts or sensations come up without judgment or attachment.
If your mind starts to wander, simply bring your attention back to your breath. Remember, there's no right or wrong way to meditate—just let it flow.
Do mindfulness practices increase IQ?
There is no definitive answer to this question, yet some studies have found that mindfulness meditation can help to improve cognitive function, including attention and memory.
In a study on the effects of meditation courses on learning,researchers found that a one-semester mindfulness meditation course has positively improved the participants' learning performance.
Are there any risks associated with meditation?
There are no known risks associated with meditation. However, while mindfulness meditation is generally considered safe, it's essential to consult your healthcare provider if you have any medical conditions or concerns. Additionally, you should check with your healthcare provider before starting any mindfulness training if you're pregnant or breastfeeding.
What should I do if I'm not getting the most out of my meditation?
If you're not getting the most out of your mindfulness training, there are a few things you can try. First, ensure that you're setting aside enough time for your practice. Giving yourself enough time to sit still and focus on your breath is essential. If you're new to meditation, start with 5-10 minutes daily and work up from there.
Additionally, ensure you find a comfortable place to sit or recline. You should also close your eyes and focus on your breath. If your mind starts to wander, simply bring your attention back to your breath. Lastly, remember that there's no right or wrong way to meditate—just let it flow.
Why is it essential to engage in mindfulness meditation?
Mindfulness meditation promotes metacognitive awareness, decreases rumination, and enhances attentional capacities. It allows us to step back and observe our thoughts and emotions without judgment, which can help break the cycle of negative thinking.
Additionally, mindfulness meditation can help increase working memory and focus, which are essential for emotion regulation. By practicing mindfulness, we can learn to control our thoughts and reactions to stressful situations better.
Do I need to use technology for meditation?
No, you don't need to use technology for meditation. However, having some guidance can be helpful when you're starting. Meditation apps and online programs can provide this guidance and make it easier to stick with a practice.
What are some other types of meditation?
There are many different types of meditation, and it can be helpful to experiment with different practices to see what works best for you. Some other popular types of meditation include Transcendental Meditation, Vipassana Meditation, and Kundalini Yoga.
If you are new to meditation, plenty of resources are available to help you get started, including books, websites, apps, and classes.
Mindfulness meditation is a form of meditation that can help promote mental health and physical health. To start mindfulness meditation, find a comfortable place to sit or recline and focus on your breath.
Remember, there's no right or wrong way to meditate—just let it flow. If you're not getting the most out of your mindfulness practices, try setting aside more time for your practice or finding a more comfortable place to sit.
Lastly, remember that there are no known risks associated with mindfulness meditation, but it's always essential to consult with your healthcare provider before starting any new training.
