Table of ContentsView AllTable of ContentsWhat is Meditation?Stress ManagementHealth BenefitsPros and ConsThings to Keep in MindGetting StartedFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What is Meditation?
Stress Management
Health Benefits
Pros and Cons
Things to Keep in Mind
Getting Started
Frequently Asked Questions
Close
Meditationhas many benefits, including lowering stress, improving immune function, and slowing mental aging. This age-old practice has become one of the most popular ways to relieve stress among people of all walks of life. Meditation can take many forms and can be combined with many spiritual practices. It can also be used in several important ways
Meditation is a practice that incorporates different techniques that help people focus their attention and achieve a heightened state of awareness. It can result in changes in consciousness and has been shown to have a number of health benefits.
Meditation involves sitting in a relaxed position and clearing your mind, or focusing your mind on one thought and clearing it of all others. You may focus on a sound, like “ooommm,” or on your breathing, counting, a mantra, or nothing at all.
A common thread among the many meditation techniques is that the mind stops following every new thought that comes to the surface.
It’s generally necessary to have at least five to 20 distraction-free minutes to spend, though meditation sessions can really be any length. Longer meditation sessions tend to bring greater benefits, but it is usually best to start slowly so you can maintain the practice long-term.
Press Play for Advice On Meditation
Many people find that if they try to meditate for too long each session or create a “perfect” practice it can become intimidating or daunting, and they find it more challenging to keep as a daily habit. It is far better to create the habit and work it into a more thorough version of that habit.
It’s helpful to have silence and privacy, but more experienced meditators can practice meditation anywhere.
Many practitioners of meditation attach a spiritual component to it, but it can also be a secular exercise. Really, there is no wrong way to meditate.
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Meditation and Stress
One of the main benefits of meditation is its ability to reduce stress. The body’sstress responsecauses the body to automatically react in ways that prepare you tofight or run. In some cases of extreme danger, this physical response is helpful. However, a prolonged state of such agitation can causephysical damageto every part of the body.
Recap
The Role of Relaxation
There is an element of more direct physical relaxation involved in meditation as well, obviously, so this double dose of relaxation can really be helpful for shrugging off stress. A greater gain that meditation can bring is the long-term resilience that can come with regular practice.
Research has shown that those who practice meditation regularly begin to experience changes in their response to stress that allow them to recover from stressful situations more easily and experience less stress from the challenges they face in their everyday lives.
Some of this is thought to be the result of the increase in positive mood that can come from meditation; research shows that those who experience positive moods more often are more resilient toward stress. Other research has found changes in the brains of regular meditation practitioners that are linked with a decreased reactivity toward stress.
The practice of learning to refocus your thoughts can also help you redirect yourself when you fall into negative thinking patterns, which in itself can help relieve stress. Meditation offers several solutions in one simple activity.
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Health Benefits of Meditation
When practicing meditation:
People who meditate regularly find it easier to give uplife-damaging habitslike smoking, drinking, and drugs. They also find it easier to stop rumination from ruining their day.
It helps many people connect to a place of inner strength. Numerous studies have found that, in diverse populations, meditation can minimize stress and build resilience. Meditation research is still relatively new, but promising.
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The Pros And Cons of Meditation
There are many benefits to meditation, both mentally and physically:
While meditating is a great tool for many people, there are a few things to be aware of before beginning the practice:
Some studies suggest that meditation can be harmful to those who have experienced trauma or other serious mental health conditions.In such cases, other mind-body practices such as somatic body-based therapy may be a good alternative.
An experienced teacher can be helpful but isn’t absolutely necessary. Ultimately, if you can focus on your breath, on the present moment, or on any one thing for a while, you can now meditate.
It does often take some practice, however, and some people find it difficult to “get it” in the beginning. Meditation also requires a little patience and may be difficult for people with little free time (like some stay-at-home mothers who get very little privacy from small children). However, the time and effort it takes to learn and practice is well worth it in terms of the benefits it provides.
Considerations
Keep these four things in mind when you begin your mediation practice.
Consistency Is Key
Consistent practice matters more than long practice. This means that it’s better to meditate for five minutes, six times per week than for 30 minutes once a week. The former can calm your body’s stress response several times in a week, while the latter may calm your body into a deeper state of relaxation, but it will only reverse your stress response once.
In addition, you are more likely to stick with a regular meditation practice if you can start with short, daily sessions than if you feel you need to find time for longer sessions in order to practice. It is more likely that this self-imposed pressure will lead to you not finding time for it, then losing the motivation to try.
Research suggests that the amount of time it takes to make a behavior a habit can vary from as little as 18 days to as long as 254 days.
Practice Doesn’t Mean Perfect
Regular practice matters more than “perfect” practice. This means that, rather than concerning yourself too much about what position to sit in, what technique to try when you sit, how long to sit, or what time of day, you should just sit and meditate.
The rest will fall into place if you just begin, but if you feel the need to work these details out before you can start, you may find it more challenging to get started. There really is no “wrong” way to meditate anyway; any meditation is better than none.
It’s OK for Your Mind to Wander
If you notice your mind wandering, that’s good. Meditation can be challenging for some people, particularly perfectionists. We sometimes fall into the trap of wanting to do it “right” and becoming frustrated with ourselves when our mind drifts off. The thing to remember is that if you notice this happening, that’s agoodthing—younoticed.
Noticing and redirecting your thoughts back to the focus of your meditation (your breath, the present moment, or whatever you are choosing as your focus) is the real point of meditation. It’s virtually impossible to prevent your mind from wandering anyway.
What to Know About Mindfulness Meditation
There are many forms of meditation that bring these fantastic benefits. Two major types of meditation includeconcentrative meditation(where attention is focused on a specific point) andmindfulness meditation(which focuses on building awareness and acceptance of the present moment).
Some may feel more comfortable for you to practice than others, so it’s a great idea to try a sampling of them and repeat the techniques that seem to fit best for you. If you practice meditation while you are not in the midst of a stressful situation, you will find it easier to use it as a calming technique when you need it.
Begin at a Relaxed Time
Even if you plan to use it only as needed and not as a daily exercise, it is a good idea to practice meditation when you aren’t feeling particularly stressed first, rather than trying it for the first time when you’re feeling overwhelmed—unless, of course, you can’t find a time when you don’t feel this way.
The most important thing to remember is to practice meditation for a few minutes per day and to try to sit for at least five minutes each session.
Focus on Your Breath
If you don’t know where to start, you may simply focus on listening to your breathing for five minutes. To do this, relax your body, sit comfortably, and notice your breath. If you find yourself thinking of other things, simply redirect your attention back to your breath.
Some people will find counting easier to practice than simple breathing meditation, and others will find it more challenging. Remember, your best meditation techniques are the ones that resonate withyou.
Use Guided Meditation
There are many different types of guided meditations available including podcasts, websites, online videos, online streaming services, and apps likeHappier. Yoga studios may also offer guided meditations as group classes.
The Benefits of Meditation for Stress Management
Frequently Asked QuestionsMeditation can be done at any time of day, but it is often easiest to find the time in the morning or evening. If you are new to meditation, it may be helpful to set aside a specific time each day for your practice. Once you have established a regular practice, you may find that you can meditate anywhere, anytime.Yes, meditation can be very helpful for getting a good night’s sleep. If you have trouble falling asleep, or if you wake up during the night and can’t get back to sleep, try meditating for 20 minutes before going to bed. You may find that your mind is calm and clear, and that you are able to fall asleep more easily.Yes, you can meditate lying down. What matters more than the meditation posture is if you can hold that posture comfortably for a period of time. Lying down is one option, but you can also try sitting in a chair if it is more comfortable.There is no hard and fast rule for how long you should meditate. If you are just starting out, you may want to start with 5-10 minutes per day. Once you have established a regular practice, you can increase the time to 20 minutes or more per day.Learn More:How Long Should You Meditate?
Meditation can be done at any time of day, but it is often easiest to find the time in the morning or evening. If you are new to meditation, it may be helpful to set aside a specific time each day for your practice. Once you have established a regular practice, you may find that you can meditate anywhere, anytime.
Yes, meditation can be very helpful for getting a good night’s sleep. If you have trouble falling asleep, or if you wake up during the night and can’t get back to sleep, try meditating for 20 minutes before going to bed. You may find that your mind is calm and clear, and that you are able to fall asleep more easily.
Yes, you can meditate lying down. What matters more than the meditation posture is if you can hold that posture comfortably for a period of time. Lying down is one option, but you can also try sitting in a chair if it is more comfortable.
There is no hard and fast rule for how long you should meditate. If you are just starting out, you may want to start with 5-10 minutes per day. Once you have established a regular practice, you can increase the time to 20 minutes or more per day.Learn More:How Long Should You Meditate?
There is no hard and fast rule for how long you should meditate. If you are just starting out, you may want to start with 5-10 minutes per day. Once you have established a regular practice, you can increase the time to 20 minutes or more per day.
Learn More:How Long Should You Meditate?
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9 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A.The impact of stress on body function: A review.EXCLI J. 2017;16:1057–1072. doi:10.17179/excli2017-480Sharma H.Meditation: Process and effects.Ayu. 2015;36(3):233–237. doi:10.4103/0974-8520.182756Hwang WJ, Lee TY, Lim KO, et al.The effects of four days of intensive mindfulness meditation training (Templestay program) on resilience to stress: a randomized controlled trial.Psychol Health Med. 2018;23(5):497–504. doi:10.1080/13548506.2017.1363400Tugade MM, Fredrickson BL, Barrett LF.Psychological resilience and positive emotional granularity: examining the benefits of positive emotions on coping and health.J Pers. 2004;72(6):1161–1190. doi:10.1111/j.1467-6494.2004.00294.xYang CC, Barrós-Loscertales A, Li M, et al.Alterations in brain structure and amplitude of low-frequency after 8 weeks of mindfulness meditation training in meditation-naïve subjects.Sci Rep. 2019;9(1):10977. doi:10.1038/s41598-019-47470-4Priddy SE, Howard MO, Hanley AW, Riquino MR, Friberg-Felsted K, Garland EL.Mindfulness meditation in the treatment of substance use disorders and preventing future relapse: neurocognitive mechanisms and clinical implications.Subst Abuse Rehabil. 2018;9:103–114. doi:10.2147/SAR.S145201Rush SE, Sharma M.Mindfulness-based stress reduction as a stress management intervention for cancer care: A systematic review.J Evid Based Complementary Altern Med. 2017;22(2):348–360. doi:10.1177/2156587216661467Wang Y, Chen J, Liu X, et al.The more mindfulness practice, the more post-trauma stress symptoms? Trait mindfulness and PTSS during the COVID-19 pandemic.Curr Psychol. 2022;1-12. doi:10.1007/s12144-022-02964-9Arlinghaus KR, Johnston CA.The importance of creating habits and routine.Am J Lifestyle Med. 2018;13(2):142-144. doi:10.1177/1559827618818044
Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A.The impact of stress on body function: A review.EXCLI J. 2017;16:1057–1072. doi:10.17179/excli2017-480
Sharma H.Meditation: Process and effects.Ayu. 2015;36(3):233–237. doi:10.4103/0974-8520.182756
Hwang WJ, Lee TY, Lim KO, et al.The effects of four days of intensive mindfulness meditation training (Templestay program) on resilience to stress: a randomized controlled trial.Psychol Health Med. 2018;23(5):497–504. doi:10.1080/13548506.2017.1363400
Tugade MM, Fredrickson BL, Barrett LF.Psychological resilience and positive emotional granularity: examining the benefits of positive emotions on coping and health.J Pers. 2004;72(6):1161–1190. doi:10.1111/j.1467-6494.2004.00294.x
Yang CC, Barrós-Loscertales A, Li M, et al.Alterations in brain structure and amplitude of low-frequency after 8 weeks of mindfulness meditation training in meditation-naïve subjects.Sci Rep. 2019;9(1):10977. doi:10.1038/s41598-019-47470-4
Priddy SE, Howard MO, Hanley AW, Riquino MR, Friberg-Felsted K, Garland EL.Mindfulness meditation in the treatment of substance use disorders and preventing future relapse: neurocognitive mechanisms and clinical implications.Subst Abuse Rehabil. 2018;9:103–114. doi:10.2147/SAR.S145201
Rush SE, Sharma M.Mindfulness-based stress reduction as a stress management intervention for cancer care: A systematic review.J Evid Based Complementary Altern Med. 2017;22(2):348–360. doi:10.1177/2156587216661467
Wang Y, Chen J, Liu X, et al.The more mindfulness practice, the more post-trauma stress symptoms? Trait mindfulness and PTSS during the COVID-19 pandemic.Curr Psychol. 2022;1-12. doi:10.1007/s12144-022-02964-9
Arlinghaus KR, Johnston CA.The importance of creating habits and routine.Am J Lifestyle Med. 2018;13(2):142-144. doi:10.1177/1559827618818044
Chan, Cecilia, et al.The effect of a one-hour Eastern stress management session on salivary cortisol 403.Stress and Health. February 20, 2006.
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