Meditative practices have been around for thousands of years, originating from countries like Tibet, China, and India. These practices eventually gained attention in the Western world from enthusiasts of mind-body wellness and psychologists. With enough practitioners and researchers conducting trial studies, meditation is fast becoming known as one of the best overall non-medical practices for self-development and well-being.
8 weeks to a better brain
Recent research from Harvard revealed that regularly practicing meditation for as little as eight weeks can result in beneficial physiological structural changes within the brain’s grey matter. Grey matter contains most of the brain’s neural cell bodies and encompasses areas that affect sensory perception, muscle control, memory, emotions, auditory functions, and decision-making abilities. In simpler terms, this research demonstrated the potential of meditation to positively influence almost every aspect of a person’s well-being.
The study utilized magnetic resonance imaging (MRI) to examine the brains of participants before and after the eight-week trial period. Participants engaged in daily MBSR (mindfulness-based stress reduction) meditation for 27 minutes, using guided meditation recordings. All participants reported feeling less stressed. Additionally, MRI results showed a decrease of grey matter in the amygdalae—parts of the brain associated with stress and anxiety. There was also an increase of grey matter in the hippocampus, which controls memory, learning, self-awareness, and compassion.
Improved cardiovascular and neurological changes
In a recent study published in Frontiers of Human Neuroscience, the advantages of long-term meditation practice on the cardiovascular and nervous systems were explored. Researchers utilized wireless sensor technology to monitor vital signs (including EEG, blood pressure, heart rate variability) of novice and experienced participants during meditation. These participants engaged in meditation sessions during a one-week wellness retreat. Changes in vitals displayed that meditation does indeed provoke improved physiological responses within the body.
Performance and concentration improvement
Another longitudinal study published in Frontiers in Human Neuroscience examined the impacts of daily Vipassana meditation training over 30 days on executive control and concentration. Vipassana is an ancient tradition that translates to “insight into reality.” The study’s results indicated improvements in response accuracy, reduced reaction times, and increased concentration.
Heart rate variability (HRV) and headache control
A randomized controlled experiment published in the International Journal of Psychophysiology found associations between migraine and tension headaches and imbalances in the autonomic nervous system. Stress-related dysregulation can trigger the parasympathetic-sympathetic branches in the nervous system. Mindfulness meditation has been successful in reducing pain-related distress and enhancing heart rate variability, which is a marker of ANS balance. The study’s participants displayed effectiveness in heart rate regulation and recovery after a stressful event.
How to meditate
Although various meditation methods exist, most include a practice of single-point focus combined with controlled breathing. Daoist meditation is an ancient technique to consider, as it incorporates elements of internal alchemy—practices aimed at improving and prolonging life. A beginner’s Daoist meditation guideline:
- Sit upright on the edge of a chair.
- Fold your hands at your waist, or place your hands on your knees palms down.
- Close your eyes and concentrate on your breaths moving slowly in and out.
- Begin to focus on the space around your entire body and gradually move your attention inward and downward toward the belly button.
- Gradually move your mind deeper into the abdomen and downward into the dantian area—just a few inches beneath the belly button. Allow your mind to rest there and breathe naturally.
- If your mind wanders, bring your focus back to the dantian.
- When comfortable, continue moving your focus downward and toward the qi xue point between the dantian and genitals.
- Breathe naturally and observe the sensations in your abdomen.
Approaches like Daoist meditation allow practitioners to feel and observe significant physical changes throughout their meditation practice. The key to incorporating meditation into your daily routine is to start simple and remain consistent. Meditation is a free, accessible, and effective method which benefits overall well-being.
