The Role of Meditation in Mental Health

Science is Finally Able to Record the Amazing Effects of Meditation

Meditation has traditionally been associated with Eastern mysticism but science is beginning to show that cultivating a “heightened” state of consciousness can have a major impact on our brain, the way our bodies function and our levels of resilience.

Clinicians are increasingly looking for effective, preventative, non-pharmacological options to treat mental illness. And meditation techniques – such as quietening the mind, understanding the self and exercising control – show promise as an alternative tool to regulate emotions, mood and stress.

Body

Meditation influences the body in unexpected ways. Experienced meditators, for instance, can speed or slow their metabolism by more than 60% and raise their body temperature by as much as 8°C.

Even a little training in meditation can make people calmer, less stressed and more relaxed. As little as 20 minutes a day leads to physical changes, such as reduced blood pressure, lower heart rate, deeper and calmer breathing. Improvements in blood pressure as a result of meditation have also been linked to a lower risk of heart attack.

Meditation is also beginning to prove effective as a treatment for chronic and acute pain. One experiment showed that four days of mindfulness meditation substantially reduced the participant’s experience of unpleasantness and the intensity of their pain.

Mind, Brain and Beyond

Meditation increases left-sided, frontal brain activity, an area of the brain associated with positive mood. Interestingly, this increase in left-brain activity is also linked with improvements in immune system activity. And the more you practise meditation, the greater your immune function is likely to be.

Studies have shown that long-term meditators have increased volumes of grey matter in the right orbito-frontal cortex and hippocampus regions of their brain which are responsible for regulating emotion. Similar changes have also been found in non-meditators who completed an eight-week course in mindfulness training.

So even a limited stint of meditation has the potential to change the structure of the brain.

Elderly woman meditating
Meditating may increase longevity by protecting the brain and heart from the damaging effects of stress. Image: Christian Newman

Ageing

The cortex in the brain usually thins as we age – a type of atrophy related to dementia. Intriguingly, those who have meditated around an hour a day for six years display increased cortical thickness. Older meditators also show decreased age-related decline in cortical thickness compared to non-meditators of the same age.

Meditation may increase longevity by protecting the brain and heart from the damaging effects of stress. One study reported that meditation and yoga help to prevent cellular damage caused by chronic psychological stress. It has even been suggested that meditation may slow cellular aging.

Emotional Stability

The causes and effects of emotional experience exist throughout the body and the brain, and as such they are deeply linked to physical and psychological stress.

Meditation enhances positive emotions and mood, and appears to make people less vulnerable to the stresses and upsets of daily life. Research shows that meditators are better at regulating immediate responses to negative stimuli and have reduced activity in the amygdala – a region implicated in response to threat. These findings reflect greater emotional resilience among meditators as well as less psychological distress and anxiety.

Meditation mudra
Findings reflect greater emotional resilience among meditators. Image: J’Waye Covington

Mindfulness, which can be cultivated through meditation, is just one technique that can increase mental health and wellbeing. Several therapeutic techniques have been based on these practices, such as mindfulness-based stress reduction and mindfulness-based cognitive therapy. These treatments have had success in treating anxiety and mood disorders.

Next Steps in Research

Research has shown us that meditation improves our mood, reduces the body’s response to stress and, over time, alters the structure of the brain.

Our team at the University of Sydney is attempting to fill some of the gaps in our knowledge of how meditation acts on the mind and the body to calm emotional reactions. We’re currently investigating the effects of meditation on brain and body function during emotional provocation, such as viewing disturbing photographic images.

We want to better understand the effects of short, intensive periods of meditation on brain and body functions associated with regulation of emotional responses. We are also examining the genetic factors that may help determine what types of people benefit most from meditation training.

If we can demonstrate the efficacy of intensive meditation on emotion regulation, and characterise those who will benefit most, we will have established a significant role for meditation in improving mental and physical health.

~

Has meditation had an impact on your mental health? We would love to know how, please feel free to share your experiences and thoughts in the comments below.

Many blessings,
Team UPLIFT

BY UPLIFT

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Born Slippy Nuxx
9 years ago

How does one meditate?

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Curiosity arises out of not knowing.

Curiosity is our natural ability to look at things with fresh eyes.
Forgoing opinions, previous ideas, or expectations,
approaching all with the wonder and innocence of a child.
Being curious brings us into a natural, open, and vast space of freedom
to explore:

“What is this?”
“What am I experiencing?”
“What am I feeling?”

4. Bring more awareness to what you are feeling. Focus on your felt experience and the qualities of the Inner Resource as you embody it. Resist the habit to analyze. Simply feel your body and emotions. 

5. Be open to your current experience, whatever it is, without judgment. Just ride the wave of the experience.

6. Remember that the quality of your attention and what you are feeling are more important than the content. Notice how your attention changes, waxing and waning, growing stronger, and sometimes getting distracted. No worries, simply bring your awareness back to the moment, take a deep breath, and focus on the Inner Resource.

7. Become familiar with the feelings and sensations of the Inner Resource you have chosen. Feel what is showing up in your physical body and your emotional body. Be curious to discover how this Inner Resource will support you in your life, to be who you really want to be, and feel how you really want to feel. It is through feeling the Inner Resource that you activate the frequency of it. 

Take 5 Deep Breaths

1. Feel your body.

2. Relax your shoulders.

3. Choose a word that makes you feel peaceful, such as om, peace, or love.

4. Inhale slowly while mentally saying the word you chose. Pause before starting the exhalation.

5. Exhale slowly while mentally saying 1 with the first breath. Exhale saying 2 with the second breath, up to 5 or more.

Feel Your Body

Relax your body, and just be aware of how your body feels. Without changing anything, notice what you are feeling, and where you are feeling things in your body. Resist analyzing or explaining anything to yourself, just notice what you feel. If your body wants to adjust a little, let it. 

Notice the texture and color of what you are feeling and where you are feeling it. Note the quality of what you are feeling; it might be tingly or sharp, squeezing or rippling, or anything else. Be curious about what is happening in your body.

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