15 Science-Based Benefits of Meditation

Written by Resurchify | Updated on: February 13, 2023

15 Science-Based Benefits of Meditation

The practice of mediation involves conditioning the mind, for focussing attention on being attentive to the current moment, the breathing, and the thought process. As long as one is conscious of their surroundings and physical self, it may be done practically anywhere and it comes in a variety of forms. This technique of mind-body practice is done to increase awareness, foster well-being, and lessen tension and anxiety.

As more individuals become aware of its many health advantages, meditation is becoming more and more popular. It can help one to become more conscious of their surroundings and themselves. Many individuals consider it to be a means of lowering stress and improving concentration. Additionally, many utilize the practice to cultivate other desirable traits and emotions, like a cheerful view of life, self-control and discipline, restful sleep patterns, balance in life, and even a higher pain endurance.

The practice of meditation involves conditioning the mind to focus and reroute its thoughts. Stress from the day can be eliminated through meditation, which also brings inner calm. Even a brief period of meditation can help one regain composure and inner serenity. Moreover, one can meditate anywhere they are, including when are taking a walk, waiting for a doctor, or even in between challenging work meetings. It has the power to establish a link between the physical, mental, and spiritual selves.

Meditation is accessible to everyone, has benefits, and actually, science supports it. It is easy to do and has no cost. Additionally, no special tools are needed. This practice dates back thousands of years. Initially, it was done to get a better understanding of life’s mystical and sacred elements. It is viewed as a form of supplementary medicine for the mind and body. Deep relaxation and mental calmness are two effects of meditation.

One concentrates during meditation and gets rid of the constant stream of disorganized ideas that could be stressing them out. The approach may lead to improved mental and emotional health. Every person has a different style of meditation, which might include mantra, meditation based on breathing, exercises of mindfulness, visualization based on nature, and spiritual meditation. One can meditate alone, alongside others, or with a therapist or coach.

One often feels that one must set aside time for meditation. Buddha said that practicing meditation teaches the mind to not concentrate on the past or think about the future. It enables us to appreciate the beauty of the present by allowing the mind to stay in the ‘now’. For the purpose of improving oneself, people resort to the advantages of meditation. Even 20 minutes a day for a few weeks of meditation could transform the life of every person.

Nowadays, this practice is not some new-age mystic exercise that hippies engage in. As more individuals become aware of its advantages, the popularity of mediation has grown in recent years. There is an increase in stress and worry, but meditation also offers a remedy with few to no negative side effects. It aids in mental training and helps one to deepen concentration levels and lessen blood pressure. In reality, there is no limit to at what time and for how long one should meditate.

Since it has its roots in spiritual traditions and is today a type of psychobehavioral therapy. Mediation is an integrative and complementary medical practice. The 21st century has seen the majority of significant research on meditation techniques and how they affect the human body. Studies on the subject are currently being undertaken and also in the coming future more than ever before. Numerous interesting findings regarding the science of meditation are emerging from these investigations.

Types of Meditation

The term meditation is used to describe a variety of techniques for achieving a state of calm. The components of mediation can be found in many different relaxation and mediation techniques and programs. The pursuit of inner serenity is a common objective for all. Different kinds of meditation are-

Zazen Meditation

This is done while sitting down. The aim is to relax both the body and the mind.

Guided Meditation

With this type of meditation, also known as visualization or guided meditation, one creates mental pictures of settings or circumstances that they find soothing. One makes an effort to engage all of their senses, including smell, sight, textures, and sound. An instructor or advisor might lead one through this procedure.

Mantra or Transcendental Meditation

This is a straightforward, organic method. To stop distracting thoughts, one silently chants a relaxing term, idea, sound, or phrase that has been given to them specifically, throughout this sort of meditation. Without requiring focus or effort, this type of practice might enable the body to enter a deep state of calm and relaxation and aid the mind to experience a feeling of inner peace.

Tai Chi

This is a mild style of Chinese martial arts instruction. In this type of meditation, one move, slowly, gracefully, at their own pace while engaging in a sequence of postures and breathing exercises. It is similar to meditation in action and is based on the dynamic demonstration of martial arts.

Mindfulness Meditation

The foundation of this kind of meditation is mindfulness or greater awareness and acceptance of existing in the present. One can enlarge their conscious awareness by practicing this. During this, one pays attention to the sensations they are having, including how the breath is moving, and observing the ideas and feelings. However, one has to let them go without passing judgement.

Qi Gong

To regain and keep equilibrium, this method typically involves breathing exercises, physical movement, relaxation techniques, and meditation. This is a component of traditional Chinese medicine.


This is a type of workout that frequently involves meditation techniques. To cultivate a more flexible body and a peaceful mind, one practices a sequence of poses and controlled breathing techniques. As one works through the postures that call for balance and concentration, one is urged to put less emphasis on their hectic day and more emphasis on the present.

Benefits of Meditation

Meditation can significantly enhance the quality of life because of its numerous psychological and physical advantages. Let's look at the 15 science-based advantages of meditation-

Helps In Stress Reduction

One of the most frequent objectives for beginning meditation is reducing stress and it is the most well-known and widely acknowledged effect of this practice. In addition to psychotherapy, meditation can be an effective method to eliminate stress. Programs that practice mindfulness meditation can assist to reduce stress and increase the quality of life concerning mental health.

According to researchers, clinicians should be aware of the ability of meditation practices to lower psychological stress. The stress hormone cortisol can be overproduced in response to both mental and physical strain. As a result of cortisol, inflammatory cytokines are released. Recent studies have indicated that practicing mindfulness meditation reduces the production of this chemical.

Helps To Lower Blood Pressure

Relaxation of the mind and body results from meditation practice. As a result, the brain produces more nitric oxide which lowers blood pressure. According to studies, formal meditation and other mindfulness-based treatments can function as an alternative to prescription drugs. By calming the nerve signals that control heart function, meditation aids in blood pressure reduction and reduces the tightness of blood vessels.

It also has an impact on the flight-or-fight reaction, which increases attentiveness in stressful circumstances. Additionally, scientists discovered that elderly people are more sensitive to this effect. This might occur as a result of meditation’s impact on the control of the body’s biochemical and emotional reactions to stress. The autonomous nervous system can be regulated by meditation.

Decreases Symptoms Of Depression And Anxiety

Through awareness and emotional control, meditation can help lessen the effects of depression. By controlling breathing and slowing down racing thoughts, meditative practices can help combat the consequences of anxiety by calming the nervous system.

Regular meditation can help ease anxiety, and enhance coping mechanisms, and stress reactivity. Moreover, it encourages people to use more positive affirmations for themselves. There is evidence that yoga can help people feel less anxious. This is probably because both meditation and exercise have their advantages.

Depression and anxiety can be reduced by mindfulness meditation and these effects might linger up to six months. According to studies, the effectiveness of mindfulness meditation in treating anxiety may be comparable to those of antidepressant drug therapy. This is an alternative and additional treatment that could replace or lessen the usage of medications, which frequently have adverse effects.

Helps In Improving Sleep

At some point, about half of the population will experience sleeplessness. According to research, the quality and quantity of a person’s sleep may be improved by meditation. The advantages have been demonstrated to help with daytime sleep problems like exhaustion as well as concerns associated with insomnia. Developing meditation skills might enable one to manage or refocus the racing or erratic thoughts that frequently cause insomnia.

Studies found that those who meditated dozed off considerably more quickly and slept for longer time periods than those who didn’t. Additionally, it can aid in physical relaxation, letting go of tension, and putting one in a calm frame of mind where they are more likely to nod off. Improved sleep cycles are undoubtedly favorably connected with sleep meditation.

Increases Attention Span

A particular kind of meditation known as focussed attention meditation is equivalent to weightlifting for attention span. One’s ability to focus and maintain it for a longer time is improved. One research showed that those who participated in guided meditation performed tasks with more accuracy and attentiveness than the control group.

Moreover, a study indicated that after 8 weeks of regular meditation for 13 minutes, attention and memory had improved. Additionally, research shows that meditation can change the brain processes that cause worry, poor concentration, and mind wandering.

When people meditate they automatically become aware of their surroundings and enter a state of flow when their mind is completely at peace with itself. Regular meditators were shown to have improved attention and concentration spans in one study on the benefits of a mindful meditation course for eight weeks.

Helps In Controlling Pain

Meditation works as a painkiller as the sensory cortex of the brain is calmed by meditative practices, which stimulates activity in other areas of the brain. According to research, meditation can reduce pain’s overall unpleasant feeling by 57% while also reducing its intensity by 40%. In contrast, morphine and other medications only effectively lower pain by roughly 25%.

Systematic analysis of stress reduction techniques based on mindfulness meditation reveals improvements in pain levels. Based on research, everyday meditation reduces chronic neck discomfort more effectively than exercise. The brain’s ability to perceive pain can be reduced through meditation.

According to a study, long-term relief from painful illnesses including headaches, osteoarthritis, and other chronic pain disorders may be achieved by combining meditation techniques with medication and physical therapy. Studies showed that people who practiced mindfulness meditation reported having greater pain tolerance than people who did not.

Might Help Fight Addictions

Meditation can be helpful in developing mental discipline. It can assist one in ending dependencies through increased self-control and heightened awareness of addictive behaviours. According to research, meditation can aid patients in focusing their attention. They are also better able to control their emotions and impulsivity.

Meditation practitioners typically have a better understanding of the reason behind their addictive behaviours. In one research, 60 patients receiving alcohol use disorder treatment were examined. According to the result, transcendental meditation has been linked to a reduction in stress levels. Additionally, it was linked to a lessening of psychological discomfort, desires for alcohol, and also alcohol usage three months later.

Another significant issue in our society is food addiction. Food cravings may be easier to control with meditation. One analysis of 14 studies discovered that practicing mindfulness meditation helped people to consume less food while being emotional and reduce binge eating.

Enhances Self-Awareness

One might benefit from practicing some types of meditation as it helps to greatly improve their awareness and understanding of self as one strives to become their best self. Self-inquiry meditation is used to gain a better understanding of oneself. Additionally, it will enhance the way one interacts with others.

Other meditation techniques can also help one to identify when their ideas are unproductive and potentially harmful. This may enable one to channel more optimistic thoughts. Another type of meditation is tai chi. A comprehensive evaluation of 27 research found that tai chi might be associated with increased self-efficacy.

To be self-aware, self-efficacy is essential. Another study examined 153 participants for two weeks as they used a mindfulness meditation app. According to researchers, in contrast to the control group, study participants reported feeling less lonely and more engaging in social interactions. 

Helps In Reducing Memory Loss Due To Age

It may be possible to maintain mental youth by improving focus and clarity. With the help of rhythmic finger movements and a mantra or a chant, the meditation known as Kirtan Kriya helps one to focus on their thoughts. According to studies, it enhances performance on neuropsychological tests in older adults with memory loss.

Additionally, a review discovered preliminary evidence that different meditation practices can improve elderly patients’ attention, mental agility, and memory. In addition to preventing typical age-related memory decline, meditation can at least to some extent enhance memory in patients with dementia.

Moreover, it can ease stress and enhance coping among people who are taking care of relatives who have dementia. Based on a study, stress reduction brought on by meditation is associated with a slowing of some neurodegenerative disorders, including dementia and Alzheimer’s.

Improves Cognitive Ability

Numerous cognitive processes, including focus, are enhanced by meditation. Theta and alpha brainwave activity are both increased during meditation. Studies have shown that both attentive and transcendent meditation techniques enhance the brain’s capacity for problem-solving and making decisions.

The brains of those who regularly meditate undergo anatomical and functional changes. People who finish mindfulness-based stress-reduction courses will also experience this. The ability to control emotions and focus is improved through meditation. Additionally, some data suggest that meditation is linked to greater network integration in the brain.

Various neurodegenerative conditions cause grey matter to shrink. This may be affected by meditation. Several studies were examined in one meta-analysis. All investigations showed a considerable increase in the amount of grey matter in meditators. Researchers came to the conclusion that meditative practices could prevent grey matter loss.

Helps In Generating Kindness

Specific meditation techniques might help one to feel and behave more positively towards themselves and others. The practice of loving-kindness meditation, also known as Metta, begins with cultivating nice thoughts and sentiments towards oneself. Neuronal pathways in the brain that control good emotions like kindness and empathy are activated.

With practice, people discover how to transfer this forgiveness and kindness to others. 22 studies were analyzed to examine Metta-style meditation. The findings of this review demonstrated that practicing this meditation can boost a person’s happiness, compassion, and empathy for both themselves and others.

Meditation raises degrees of love and kindness by increasing sentiments of social connection with strangers. These advantages were found to be dose-dependent in a trial involving 100 people who were randomly selected for a program including loving-kindness meditation. The longer people practiced weekly Metta meditation, the more happy feelings they had.

Helps In Promoting Emotional Health

Certain styles of meditation can promote emotional well-being, a more optimistic attitude toward life, and a greater sense of self. Researchers discovered that practicing mindfulness meditation reduced the signs of depression. In separate research, it was shown that participants who had practiced meditation had fewer negative thoughts after seeing unpleasant images than the controls.

Additionally, cytokines, which are inflammatory substances released in reaction to stress, can influence mood and result in sadness. According to research on multiple meditations, this practice can lower levels of cytokines, which lowers depressive symptoms.

Moreover, mantra meditation is a straightforward technique that can be a wonderful approach to encouraging inner serenity and self-awareness. Meditation practitioners displayed modifications in behaviours related to things like optimism and positive thinking. 

Improves Heart Health

Consistent meditation has a positive effect on many different parts of the body and not just the brain. In a trial, 201 individuals having coronary heart disease had the choice of enrolling in a class on either transcendental meditation or enhancing their health through better nutrition and exercise.

Five years later it was discovered that those who opted to practice meditation had dramatically cut their danger of death, stroke, and heart attack by 48%. According to study findings, this meditation considerably decreased the risk of mortality, stroke, and myocardial infarction in patients. This is due to its ability to lower blood pressure and reduce the impact of psychosocial stressors.

Aids In Improving Memory

People all across the world have long practiced mindfulness meditation. Many contended that it helps enhance memory and numerous studies have also supported this. In 2005, a neurologist at Harvard Medical School discovered through scientific research that regular meditation increases cortical thickness in the brain.

According to one study, meditation increases the amount of grey matter that our brain can manufacture. The hippocampus, the area of our brains associated with memory, is protected by grey matter, which is essential for good brain cognition.

The same study discovered that practicing meditation for 30 minutes every day for eight weeks can boost the amount of grey matter our body creates. Although meditation is most known for its ability to reduce stress and anxiety, it can also change the way our brain is wired.

It Can Delay Aging

Chromosome ends have structures called telomeres, which act as protective caps. A person is more likely to live a long life if their telomeres are longer. A shorter telomere is a symptom of declining health and early death.

Based on one study, it was found that those who practice meditation have longer telomeres compared to control groups. These researchers and several other studies came to the conclusion that meditation-based interventions can stop the shortening of telomeres and even lengthen them.


Hence, meditation is a simple practice that has many health advantages and scientific research supports them. It might significantly affect how a person lives. Nowadays, meditation is frequently used to unwind and reduce tension. Our internal and external world is securely connected while we meditate. It wakes the physical body and enhances every part of the conscious and subconscious mind.

People can select the kind of meditation that is appropriate for them based on their needs. There are many widely accessible support groups and meditation classes. Everyone can meditate to enhance their emotional and mental well-being, even if it is done for a short amount of time every day.  

Thank you for reading!


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