Meditation 101: A Scientific Guide on How to Meditate for Stress Reduction and More
To put in simply, meditation is all about focusing the mind for a time, in order to deepen awareness. It can be a great way to reduce stress in today’s hectic world, where our attention is constantly jumping from one thing to the next, and many of us rarely have time to just be.
“Meditation dates back thousands of years across many different cultures, and often shares elements with spirituality,” says?Jillian Cohen, MD, an integrative medicine expert at Weill Cornell Medicine in New York City. “In modern times, meditation is used often as an effective means of managing stress, anxiety,?insomnia, and pain, among other chronic conditions.”
Read on to learn more about meditation. We look at the different types, the proposed benefits, and some beginner tips to help you get started.
What Is Meditation?
In its simplest terms, meditation is the practice of deepening one’s awareness or focusing one’s mind for a period of time. It has religious and spiritual roots in cultures all around the world.
Descriptions of?meditation techniques?have also been found in ancient Indian scriptures from 3,000 years ago.
Types of Meditation
There’s no one single type of meditation, though techniques tend to overlap. “You can think of meditation like sports,” says?Diana Winston, a mindfulness meditation teacher and the director of mindfulness education at UCLA’s Mindful Awareness Research Program. “It’s a huge category. Just as there are so many different types of sports, there are so many varieties of meditation.”
Here’s a list of common types of meditation and how they work.
Mindfulness Meditation
This type of meditation involves the process of being fully present with what you are experiencing in the current moment. This includes your body and your thoughts, in a way that is concentrated, curious, and open. “I define mindfulness as paying attention to our present moment experiences with an openness, curiosity, and a willingness to be without experience,” Winston says. “It’s a way of helping us live more in the present moment, not being lost in the past and future.”
A common technique to begin a mindfulness meditation practice is with a body scan. This involves checking in with, or scanning, all parts of your body from your head to your feet (or vice versa) to become aware of pain, tightness, or any out-of-ordinary sensations you notice, observing them without judgment.
Mindfulness-Based Stress Reduction
Mindfulness-Based Cognitive Therapy
Concentration Meditation
Different from mindfulness meditation, which encourages being present in a curious and open way, a concentrative practice keeps the mind fixated on one object, like the body as it sits on a chair. “It typically has you focus on one thing in order to concentrate, gather your focus, and calm your mind,” Winston says.
Mantra Meditation
Transcendental Meditation
Guided Meditation
This is another method of concentration meditation, in which you form mental pictures of situations that you find relaxing. “You might imagine that you’re in a beautiful garden with the birds chirping,” Winston says. “So you’re using your imagination to create states of being.”
Loving-Kindness and Compassion Meditation
This is the practice of directing well wishes toward others and wishes to help oneself or another to suffer less. “You may wish them happiness or peace or that they’re at ease, and what that does is it may affect the other person, but it’s really about cultivating it within ourselves,” Winston explains.
Meditative Movement
Winston notes that certain activities, such as running, walking, or drawing, while not considered forms of meditation, can produce a meditative state for many people.
“I think of it as you’re using art or running to help create a meditative approach or meditative mind, but it’s not in and of itself a meditation,” she says.
8 Tips for Beginning Meditators
How Meditation Changes the Brain
In recent years, a growing body of research has focused on how meditation affects the brain.
Some studies suggest that practicing mindfulness meditation can actually change the structures of the brain. While scientists are still working to understand the effects of this practice, it is generally believed that it correlates to improved emotional regulation.
“Mindfulness meditation has been shown to activate the prefrontal cortex, an area of the brain associated with our higher cognitive functions, and deactivate the amygdala, an area of the brain associated with anger, fear, anxiety, and depression,” Dr. Cohen says. “It strengthens the neurological circuits that calm the part of the brain that acts as a trigger for fear and anger.”
Potential Health Benefits of Meditation
A growing body of research has found that meditation is beneficial to mental and physical health because of the effect it has on our stress response.
“The primary health benefit from meditation appears to be related to the general shift in the autonomic nervous system that decreases sympathetic tone and increases parasympathetic tone,” Cohen says.
The sympathetic nervous system is our fight-or-flight response, while our parasympathetic nervous system is rest-and-digest, she says.
“As humans, we’re wired to fight-or-flight very easily, since it’s a survival mechanism,” Cohen explains. “So we want and need more parasympathetic. When the parasympathetic system is stimulated, heart rate and breathing slow, stress hormones decrease, blood vessels dilate, and digestion is improved.”
In recent years, a growing body of scientific evidence has shown how a meditation practice can help improve health, including mental and emotional health.
Meditation and Chronic Conditions
Meditation can also be a helpful tool in managing chronic illnesses. While research is limited, and larger, more long-term studies are needed, there’s some evidence that meditation may play a role in helping manage various conditions — from mental health disorders to chronic pain to skin ailments.
Chronic stress promotes an increased inflammatory load, chronic low-grade inflammation, and prolonged increased levels of cortisol?(the stress hormone) — “all of which are associated with increased chronic illness,” Cohen says.
- Depression and anxiety, by reducing worry and rumination
- Blood pressure, by alleviating stress
- Heart conditions like coronary artery disease and heart failure, by reducing stress,?controlling blood pressure, and improving overall quality of life
- Chronic pain, by potentially changing how the brain responds to pain
- Sleep issues, such as insomnia and sleep disturbances, by increasing the body’s relaxation response, reducing worry and rumination, and alleviating mood disorders
- Gastrointestinal disorders, including?irritable bowel syndrome (IBS)?and irritable bowel disease (IBD), by suppressing the activities of genes that can cause inflammation
- Obesity, by encouraging mindful eating and aiding weight loss
- Diabetes, by reducing stress, improving mood, and encouraging positive healthcare behaviors and the development of positive coping skills
- Rheumatoid arthritis, by potentially improving pain intensity and depression symptoms
- Skin conditions like eczema and psoriasis by helping to reduce stress, a trigger for symptoms
- Multiple sclerosis, by improving pain, fatigue, and overall quality of life
- Cancer, potentially by changing the cellular activity of cancer survivors in a way that scientists believe may have protective benefits against disease
Are There Any Drawbacks to Meditating?
While research has shown that there are certainly many health benefits of meditation, not everyone will necessarily experience those positive effects.
Indeed, some research finds that certain individuals may have negative experiences when meditating.
The researchers could not determine what brought on these negative effects but note many factors could be at play, including the intensity of the practice, the competence of the teacher, and vulnerabilities of the person doing the meditating (if they were already predisposed to depression or anxiety, for example). The study authors say it’s not clear whether having a previous mental health issue will make an individual more at risk of a negative event and that it could happen to anyone.
Cohen theorizes that people with mental health disorders like depression and anxiety may be more susceptible to feelings of inadequacy if they don't feel like they’re getting meditation “right.”
“Because meditation reminds us that we all to varying degrees have psychological agency — that we can shift our own attitudes and thought processes — there can potentially be those who are suffering with psycho-emotional imbalances, such as depression or anxiety, who may experience shame or self-deprecation when results are not realized at the same pace as others, or at the pace they might expect,” she says. “This can cause many feelings of guilt or inadequacy.”
While more research is needed in this area, experts say it’s important to note that meditation, just like any other practice, is not for everyone.
“The most important thing is that we can all find ways to reduce stress in our lives, whether that’s running or dancing or taking long walks in nature, and not to assume that you’ve got to be a meditator in order to reduce stress,” Winston says.
Beginner’s Tips for Meditating
If you’re new to meditation, you may find the practice intimidating. Luckily, once you know the basics, you can practice meditation just about anywhere, at any time.
Experts recommend the following tips to get started.
Explore Different Types of Meditation
Meditation is a personal practice, so it’s helpful for beginners to explore the different forms to find the one they like best, Winston says. Read about the various types and see where you might like to get started. “There’s a whole variety to experiment with,” Winston says. “If one doesn’t work for you or you don’t respond to it, try another one.”
Find a Teacher
Find a certified meditation instructor for guidance to develop your practice by going to medical centers in your area and checking with the integrative medicine or psychology departments and asking for recommendations. Often, instructors may offer a formal meditation class or individual lessons. If you find an instructor on your own, do your homework and make sure they are certified, or have evidence of quality and substantial training and teaching.
The International Mindfulness Teachers Association?has listings of teachers on its website who have gone through accredited teacher training programs. If you’re interested in trying a meditation group, check out the?Buddhist Insight Network.
Use Tools to Practice Meditation on Your Own
If you prefer not to work with an instructor or attend a meditation class, or there are no certified teachers in your area, you can still practice meditation on your own. Head to your local library and find a book on meditation, or download one of the many meditation apps to your mobile phone or tablet.
“It’s not a regulated industry, so it’s best to use something that you see has a high adoption rate or if you can get a recommendation from a trusted friend,” Winston says.
Don’t Get Discouraged
Oftentimes people will try meditation and feel like they’re failing because they can’t concentrate or do it “right.” This is normal, but it’s not necessary to put pressure on yourself. Your thoughts may wander, but try to practice with awareness and without judgment.
“For most people, meditation does not come easily,” Winston says. “We live in a state of perpetual distraction, and it’s so hard to stay focused.” The key is to start out slowly and keep your expectations in check. “You can try meditating for five minutes, or you can try for one minute,” Winston says. “There’s not a set time that you have to do it to feel the effects.”
A Simple 5-Minute Concentration Meditation to Try
If you’re interested in trying meditation, Winston recommends the following five-minute exercise to get started:
- First, find a quiet place and get into a posture that is comfortable for you. You may wish to sit up straight with your feet on the floor, sit cross-legged, or lie down.
- Close your eyes if you wish and rest your hands in a comfortable position, for example, on your knees or by your sides.
- Pay attention to your breath. Become aware of your inhales and your exhales.
- Observe how your abdomen is rising and falling or your chest is expanding and contracting as you breathe.
- Choose an aspect of your breathing to focus on. Examples include your chest, belly, or the air flowing in and out of your nose. If you are having trouble doing this, avoid passing judgment on yourself and simply listen to the sounds around you and focus on one of them.
- Try to sustain your attention on the spot or sound you’ve chosen.
- If you notice your mind wandering, remember that this is normal and try to redirect your attention back to whatever you were focusing on.
- Repeat until the five minutes are up.
The Takeaway
Meditation has been around for thousands of years, and for many people it's a great way to find a moment's peace in a chaotic life. Studies suggest it can have a beneficial impact on mental health, including anxiety and depression, and the stress relief meditation can offer may even lower the risk of some other chronic conditions.
There are countless types of meditation you can try, so don’t be discouraged if your first few attempts don't wield desirable results. Keep experimenting until you find a way that works for you. That said, meditation is not for everyone, so if you are finding it difficult don’t worry. There are many other things you can do to relieve your stress, from gym workouts to long walks in nature.
Common Questions & Answers
There are many different ways to meditate. Popular forms of meditation include mindfulness meditation, concentration meditation, mantra meditation, guided meditation, and meditative movements like yoga and tai chi.
Meditation is an ancient practice that is used today as a form of mind-body complementary medicine that increases calmness and relaxation. Research suggests that meditation may help reduce stress, boost mood, improve emotional and mental health, and aid the management of a number of chronic illnesses.
There are many different ways to meditate, but generally, you’ll want to find a quiet place, sit or lie down in a comfortable position, close your eyes, and pay attention to what is present, such as your breath, bodily sensations, and other senses.
Choosing a mantra for meditation is highly individualized. A common mantra is a simple syllable like “om.” A mantra can also be a simple sentence stating a goal, such as “I am calm.”
Some studies suggest that certain people experience anxiety after meditating, though it’s unclear why. Factors in play include the intensity of the practice, the competence of the teacher, and whether the individual is predisposed to mental health disorders.
Resources We Trust
- Mayo Clinic:?Meditation: A Simple, Fast Way to Reduce Stress
- National Center for Complementary and Integrative Health: Meditation and Mindfulness: What you Need to Know
- Psychology Today:?Mindfulness-Based Cognitive Therapy
- Cleveland Clinic: Meditation
- Mindful: How to Meditate
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Sources
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Justin Laube, MD
Medical Reviewer
Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, and trauma healing.
He graduated with a bachelor's in biology from the University of Wisconsin and a medical degree from the University of Minnesota Medical School. During medical school, he completed a graduate certificate in integrative therapies and healing practices through the Earl E. Bakken Center for Spirituality & Healing. He completed his three-year residency training in internal medicine at the University of California in Los Angeles on the primary care track and a two-year fellowship in integrative East-West primary care at the UCLA Health Center for East-West Medicine.
He is currently taking a multiyear personal and professional sabbatical to explore the relationship between childhood trauma, disease, and the processes of healing. He is developing a clinical practice for patients with complex trauma, as well as for others going through significant life transitions. He is working on a book distilling the insights from his sabbatical, teaching, and leading retreats on trauma, integrative health, mindfulness, and well-being for health professionals, students, and the community.
Previously, Dr. Laube was an assistant clinical professor at the UCLA Health Center for East-West Medicine and the David Geffen School of Medicine at UCLA, where he provided primary care and integrative East-West medical consultations. As part of the faculty, he completed a medical education fellowship and received a certificate in innovation in curriculum design and evaluation. He was the fellowship director at the Center for East-West Medicine and led courses for physician fellows, residents, and medical students.
Ashley Welch
Author
Ashley Welch has more than a decade of experience in both breaking news and long-form storytelling. She is passionate about getting to the crux of the latest scientific studies and sharing important information in an easy-to-digest way to better inform decision-making. She has written about health, science, and wellness for a variety of outlets, including Scientific American Mind, Healthline, New York Family, Oprah.com, and WebMD.
She served as the health editor for CBSNews.com for several years as a reporter, writer, and editor of daily health news articles and features. As a former staff member at Everyday Health, she covered a wide range of chronic conditions and diseases.
Welch holds a bachelor's degree from Fordham University and a master's degree from the Craig Newmark Graduate School of Journalism at the City University of New York, where she studied health and science reporting. She enjoys yoga and is an aspiring runner.