Loneliness, particularly as you age, can result in various health issues, including heart disease and depression. The good news is that meditation could be the key to staving off these ailments by making changes in the immune system. Researchers at the University of California at Los Angeles (UCLA) have discovered that mindfulness-based stress reduction (MBSR) reduced loneliness and altered gene expression linked to heart disease risk.
Mindfulness-Based Stress Reduction (MBSR): What Is It?
Mindfulness-based stress reduction is a meditation-based program that teaches individuals to focus on the present moment rather than dwelling on past experiences or worrying about the future. MBSR was established by UMass Medical School’s Dr. Jon Kabat-Zinn and is a carefully structured eight-week program that combines mindfulness meditation and yoga. The goal is to reduce physical and emotional stress and improve self-awareness.
An 8-Week Meditation Program
Researchers from UCLA provided elderly adults with a simple eight-week meditation program and observed how it changed signs of inflammation circulating in their blood. Their study, published in Brain, Behavior, and Immunity, noted that MBSR decreased loneliness and reduced pro-inflammatory gene expression.
Senior study author Steve Cole, a UCLA professor of medicine and psychiatry, says their work offers “the first evidence showing that a psychological intervention decreasing loneliness also reduces pro-inflammatory gene expression.” If future research supports these findings, MBSR could be a valuable tool for improving the quality of life for many older individuals.
The meditation program provided in the study consisted of:
- Weekly two-hour meetings teaching meditation techniques
- A single day-long retreat
- Daily meditation practice for 30 minutes
It’s essential to note that this study focused solely on MBSR, but other meditative practices like yoga and tai chi could offer similar benefits. If you’re looking to incorporate meditation into your daily routine, you can explore different styles to find what works best for you.
Additional Benefits of Meditation
While the UCLA study focuses primarily on the effects of meditation on loneliness and gene expression, multiple studies have shown that meditation provides numerous other benefits. Regular meditation can improve one’s mental and emotional well-being and overall quality of life. Some of these benefits include:
- Stress reduction: Meditation helps regulate the body’s stress response, promoting relaxation and reducing cortisol levels.
- Improved emotional well-being: Mindfulness and other forms of meditation help train the brain to respond differently to emotional triggers, promoting better emotional control and stability.
- Pain management: Pain can trigger stress, which only heightens the perception of pain. Mindfulness meditation keeps the focus on the present, which can help control pain and reduce suffering.
- Enhanced immune function: Studies have indicated that meditation can improve immune response, potentially decreasing the body’s susceptibility to illness.
- Improved sleep: Insomnia can negatively impact physical and emotional health. Meditation can help calm the racing thoughts and anxiety that often lead to sleep disruption.
Getting Started with Meditation
If you’re interested in trying meditation to combat loneliness and reap the various other benefits it offers, there are numerous resources available. Many websites and mobile apps provide guided meditations, and local meditation classes can offer in-person instruction and support.
To get started with mindfulness meditation, follow these simple steps:
- Choose a quiet space: Find a comfortable and quiet place where you can sit or lie down without distractions.
- Focus on your breath: Pay attention to how your breath flows – the sensation of the air entering and leaving your body.
- Observe your thoughts: Instead of trying to prevent or change any thoughts, simply observe and acknowledge them, then let them pass.
- Return to your breath: Whenever your mind wanders, bring your focus back to your breath.
Remember, meditation is a skill that develops with practice. It might take time to be able to focus your attention fully, but with consistent practice, you’ll see significant improvements in your emotional and physical well-being.
