The Science Behind Meditation: 8 Things We Should Know

Meditation is usually associated solely to mystical and spiritual concepts. However, we now have a more scientific understanding thanks to a recent trend emerging on this subject. Since the early 2000’s research on meditation has grown significantly. With that we have been able to access the Why’s and How’s of meditation. For most people from a western culture, we like to be able to have science-based facts on why we should be buying in to this ‘trend’. When sourcing our own research at Zen Move HQ we discovered some extraordinary facts on meditation and mindfulness. If you are not already convinced on meditating regularly, you will be by the end of this blog.

1.     Meditation physically changes the brain

Research shows that regular practice of meditation can change the structure and function of the brain. This creates a positive effect on the prefrontal cortex, the amygdala, the hippocampus, the grey matter and the gamma brainwave activity. For example, the main role for the prefrontal cortex is to act as a voice of reason, to hopefully help you to make more rational decisions. With meditation we have seen an increase of brain cells in this region. The amygdala becomes smaller which is a good thing if you’re suffering from anxiety, as this is the part of the brain that deals with your levels of fear and emotion.

2.     Creating positive thoughts can improve emotional and physical well-being

An extremely toxic pattern of negative self-talk can be living hell for some. It can have a tendency of holding you back from the world and everything amazing it has to offer. With meditation you can begin to change the internal dialogue and start a habitual routine of being kinder to yourself and to others. Metta practice is a good form of meditation to help you become more positive. Researchers are still slightly perplexed by how this works but one theory which everyone can agree on is that these positive energies and feelings are scientifically proven to help you stay away from unhealthy habits which in turn creates a happier life.

3.     Consistent meditation increases resilience to stress

With particularly long-term meditators, it has been found to lessen the inflammatory response to people exposed to stress. Therefore, we will be less reactive to stress and recovery from stress is found to be easier. It has been proven that stress can worsen physical health problems and even create them in some cases. Stress can also harm your relationships, whether that is friendly, professionally, or romantically. It can disconnect you from empathy and make you less able to listen efficiently. In conclusion, looking after stress levels is beneficial for all aspects of your life and this is what meditation looks after.

4.     Meditation works to ease chronic pain

The three most common types of meditation to help relieve pain are mindful meditation, deep breathing and guided imagery. The aim is to ultimately reduce muscle tension, so it is particularly useful for people suffering with fibromyalgia, IBS and chronic back pain. In addition, it can also be used as natures pain killer. As explained in point 3, meditation decreases stress responses which in turn decreases pain. For example, hypnobirthing is an immensely popular option because it forces the woman to focus on her breath and this acts as a method for managing pain.

5.     Prepare for attention to be sharper than ever

Finding yourself daydreaming or having poor concentration in general?  Then you will benefit from between 9 to 25 minutes of meditation a day. Studies have shown that is all it takes to see and feel improvements in just 4-6 weeks. Similarly, it has been proven to help ADHD sufferers. Meditation balances neurotransmitters and this may alleviate the symptoms of ADHD. Working in a similar way for people who, fortunately, do not possess this diagnosis, meditating can release ‘happy hormones.’

6.     Mindfulness can significantly improve clinical depression

People suffering with depression struggle to switch between thinking about themselves and the world around them. Thanks to recent advances in neuroimaging there is more understanding as to why this is. The medial prefrontal cortex becomes hyperactive in depressed people. This makes total sense as this is the region of the brain that plays an essential role cognitive process, regulation of emotion, motivation, and sociability. The aim of mindfulness meditation is not to avoid all negative emotions but to not become attached to that emotion. To be aware of it and not be consumed by it. This practice is crucial for strengthening your emotional health and learning to not define yourself by your emotions.

7.     It can reduce age related memory loss

Collectively, we spend so much time focusing on how to look younger. We feel constant pressure with unrealistic standards of beauty being thrown in our face by the media and social media to look a certain way, and anti-aging products are on the rise. What if we looked after our brains the way we look after our bodies? The improved focus you can gain from meditation can boost memory and mental clarity and so it is no surprise it has been linked to reducing the risk of developing dementia.

8.     Sleep can be significantly improved through meditation

Lack of sleep can lead to a host of problems. So, it is not surprising that we feel frustrated when we have not received a good night’s rest. Although it is annoying, it is also extremely common with 43% of UK adults admitting they do not get the right amount of sleep. Sleep hypnosis and meditations are a simple remedy and for some work immediately.  Many find the stress of the day likes to invite itself to bed with you. Some may find they have disrupted sleep and wake up frequently. Whatever the problem, research has proven it evokes a relaxation response and induces a physiological response such as lowered heartrate, controlled breathing, and enhanced melatonin levels. All these changes will aid you in achieving a better nights kip.

We have narrowed it down to 8 items for the purpose of this blog. We invite you to do your own research and you will see for yourself that there is an abundance of knowledge to be gained on this subject! Plus there is always our free 7-week meditation programme that you can download and see the benefits for yourself 😊