Meditation is a practice where an individual uses a technique—such as mindfulness, or focusing the mind on a particular object, thought, or activity—to train attention and awareness. The goal is to achieve a mentally clear and emotionally calm state.
So, how does meditation work? On several levels. On a basic level, it helps reduce stress by activating the body’s relaxation response. By focusing your mind, you decrease the production of stress hormones like cortisol and adrenaline. This leads to lower heart rate, blood pressure, and muscle tension.
Beyond the physical relaxation, meditation also changes how your brain functions. Neuroscientific research has shown that regular meditation can alter brain structure and activity in positive ways.
For instance, a study conducted by Harvard researchers in 2011 found that an eight-week mindfulness meditation program made measurable changes in brain regions associated with memory, sense of self, empathy, and stress. Specifically, they observed increased gray matter density in the hippocampus, which is important for learning and memory.
So meditation can actually change the brain, it’s a concept known as neuroplasticity—the brain’s ability to reorganize itself by forming new neural connections throughout life. Meditation enhances this process, improving mental flexibility and resilience.
Jon Kabat-Zinn’s Mindfulness Programs
Jon Kabat-Zinn, a professor emeritus of medicine, developed the Mindfulness-Based Stress Reduction (MBSR) program in the late 1970s at the University of Massachusetts Medical School. He integrated Buddhist teachings with scientific methodology to help patients cope with stress, pain, and illness.
Thousands of people with chronic health conditions participated in his program and reported reduced stress, less pain, and an improved ability to cope with their symptoms. MBSR is now used worldwide in hospitals and clinics.
Phil Jackson’s Coaching Success
Phil Jackson, the legendary NBA coach, incorporated meditation into his coaching to enhance team performance. He introduced mindfulness techniques to his players on the Chicago Bulls and Los Angeles Lakers.
His teams won a combined 11 NBA championships. Players reported improved focus during games and better teamwork. Jackson believed that meditation helped athletes perform at their peak by staying present and managing stress.
Anderson Cooper’s Personal Experience
Journalist Anderson Cooper explored meditation in a “60 Minutes” segment. Initially skeptical, he attended a mindfulness retreat led by Jon Kabat-Zinn.
Cooper found the practice transformative. He reported feeling more focused, less anxious, and better able to handle the pressures of his demanding job. He continued to practice meditation after the retreat and advocated for its benefits.
Meditation influences both the mind and body through several mechanisms:
- Physiological Changes: It activates the parasympathetic nervous system, leading to relaxation. This counteracts the stress response (fight or flight).
- Emotional Regulation: Meditation increases activity in brain regions responsible for emotional regulation, like the prefrontal cortex, while decreasing activity in the amygdala, which processes fear and stress.
- Enhanced Awareness: By practicing mindfulness, individuals become more aware of their thoughts and feelings, allowing them to respond thoughtfully rather than react impulsively.
- Improved Concentration: Regular meditation strengthens attention networks in the brain, improving the ability to focus and maintain attention.
For example, a 2012 review in the journal Social Cognitive and Affective Neuroscience discussed how meditation affects brain networks involved in attention and emotion. Another study in JAMA Internal Medicine in 2014 found that mindfulness meditation can help ease anxiety, depression, and pain.
Meditation has been beneficial in dealing with serious conditions like PTSD or addiction too.
- PTSD: A study published in The Lancet Psychiatry in 2018 found that veterans practicing Transcendental Meditation showed significant reductions in PTSD symptoms compared to control groups.
- Addiction Recovery: Mindfulness-based interventions have been used to prevent relapse in people recovering from substance abuse. A study in Substance Abuse journal in 2014 showed that mindfulness practices reduced cravings and substance use.
While meditation is not a standalone cure, meditation serves as a valuable adjunct therapy that can enhance overall treatment outcomes.
What’s the best way to start?
Begin with small, manageable sessions. Here’s a simple approach:
- Find a Quiet Space: Choose a comfortable spot where you won’t be disturbed.
- Set a Time Limit: Start with 5–10 minutes.
- Get Comfortable: Sit in a chair or on the floor with a straight back.
- Focus on Your Breath: Close your eyes and concentrate on the sensation of breathing.
- Be Patient with Yourself: If your mind wanders, gently bring it back to your breath.
No special equipment is necessary, but guided meditation apps like Waking Up, Headspace or Calm can be helpful, especially when starting out. They provide structured programs and can keep you motivated.
Remember that consistency is key. Even a few minutes each day can make a difference over time. Be patient and kind to yourself—meditation is a skill that develops with practice.
