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11 Scientific Health Benefits of Meditation

Everyone talks about how wonderful meditation is.
How awesome it makes them feel and how it has transformed their life.

But just like you, I was not ready at first to buy into all of these speculations.

However, it did catch my attention and I started to try out with the practice.

But, if I was to dedicate time to practicing meditation in the long run, I needed to know how it can improve me with all the benefits that practitioners claim about.
And they needed to be approved by science. I can only trust science when it comes to health.

So after studying and analyzing hundreds of scientific research journals, I have been able to find out 11 proven health benefits of a long term meditation practice.
All this research definitely has convinced me that it’s worth dedicating time to the practice daily and committing to making it a lifelong habit.
I hope it does the same for you.

For your easy reference, I have shared the sources of information along with every point. You can go through each and every research study I’ve used as a reference for verifying the benefits.

Mental Health Benefits

1. Helps in Reducing Depression

Studies on individuals who were suffering from mild to major depression have shown reduced ruminative thinking and dysfunctional beliefs through mindfulness meditation practice.
Another study on 400 adolescent students in Belgium reported a noticeable reduction in depression, negative thinking, and stress for up to six months upon completion of an in-class mindfulness program. It also concluded that these students were less likely to develop pronounced depression-like symptoms in the future.
Another study showed significantly lower levels of depressive symptoms upon brief daily yogic meditation practice.
Sources: Link 1, Link 2, Link 3

2. Helps in Reducing Anxiety

After reviewing thousands of citations and performing trials on 3500+ participants, one study displayed lesser levels of anxiety among participants after an 8-week mindfulness meditation practice.
Another study on college students showed a significant reduction in stress, anxiety, depression, and perfectionistic thoughts after getting trained and practicing the technique of Transcendental Meditation consistently over a two-semester period.
Sources: Link 1, Link 2

3. Helps in Reducing and Managing Stress

Studies on teachers and students have shown a significant reduction of perceived stress and overall burnout through consistent practice of Transcendental Meditation.
Another study on a Fortune 100 corporation, and a small distribution sales company reported that employees who learned and practiced Transcendental Meditation improved significantly on multiple measures of stress and overall development.
Sources: Link 1, Link 2

4. Helps in Regulating Pain

A study showed a decrease in response to pain by 40-50% in the thalamus, prefrontal cortex, total brain, and marginally in the anterior cingulate cortex after participants learned and practiced Transcendental Meditation for more than 5 months. The study concluded that the Transcendental Meditation technique longitudinally reduces the affective/motivational dimension of the brain’s response to pain.
A long term practice of Zen meditation has shown to increase cortical thickness in pain-related brain regions which regulate our sensitivity to pain.
Sources: Link 1, Link 2

5. Helps in Memory Improvement

Studies on people who were at an increased risk for the development of Alzheimer’s Disease with subjective cognitive decline or mild cognitive impairment highlighted the improvement of memory through the practice of Kirtan Kriya (KK), an easy, cost-effective meditation technique requiring only 12 minutes a day.
Source: Link 1

6. Helps in Improving Performance Efficiency (Attention and Execution)

Several studies have shown that daily meditation practice over a long period of time improves attention span and control over our impulse which in turn results in a long term increase in the efficiency of execution on any task, thus improving overall performance.
Sources: Link 1, Link 2

Physiological Health Benefits

1. Helps in Reducing Blood Pressure

Several studies have concluded that Transcendental Meditation and other types of meditation practices have proven to significantly reduce blood pressure by enhancing the ability to manage stress thereby reducing overall stress, both in patients with elevated BP and young adults attending school.
Sources: Link 1, Link 2

2. Helps in Reducing Risk for Heart Diseases and Stroke

Studies have concluded that patients who were suffering from coronary heart disease, after practicing meditation for more than 5 years showed a significant reduction of risks for mortality, myocardial infarction, and stroke through lower blood pressure and psycho-social stress factors. The practice of Transcendental Meditation has already been suggested clinically useful in the secondary prevention of cardiovascular disease in the medical community.
Sources: Link 1

3. Helps in Boosting Immunity

A study conducted by multiple medical schools including Harvard Medical School, in which subjects were vaccinated for influenza, discovered a significant increase in antibody concentration in those who practiced mindfulness meditation compared to those who didn’t. This suggested that meditation can have a positive influence on our immune function.
Source: Link 1

4. Helps in Managing Breath Rate and Efficient Blood Flow

Several studies have shown a significant decrease in heart rate and breath rate in long time practitioners of yoga and Transcendental Meditation. It was reported that meditation practitioners also experienced increased cardiac output and probable increased cerebral blood flow in highly relaxed and alert states during meditation.
Sources: Link 1, Link 2

5. Helps in Improving Well-Being

Separate studies on practitioners of Omkar meditation, Transcendental Meditation, and Yoga have discovered that all of the respective meditation practices facilitated increased secretion of the melatonin hormone at appropriate times of the day, which is responsible for an improved sense of well-being. Melatonin regulates the quality of your sleep, blood pressure, autonomic cardiovascular system, immune system, body mass, and bone mass. It is also very influential in menstrual cycles in women.
Sources: Link 1, Link 2, Link 3

Yes, I was blown away as well!

Knowing that one simple practice can have so many benefits on your health is nothing short of extraordinary.

So, what are you waiting for?

The only thing you need is to start.

And the practice will take care of the rest. 

Just imagine having the health condition to do all those activities you’ve always wanted to do and being able to cherish every moment of it for the rest of your life.

Needless to say, I want that kind of life for myself as well. And I have already experienced a positive shift in my mind and body health after starting the practice.

Check out this simple step by step guide on how you can begin meditation practice today.

Don’t wait anymore. You can get started with it today.

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