His friend puts a supportive hand on his shoulder. “Meditating? What’s that?”
The other guy: “I’m not sure. But it’s better than sitting around and doing nothing!”
That joke is a reminder that to many in the West, meditation may seem exotic and not easily understood. After all, it delves into ancient practices, focuses on letting go of the worldly concerns, and stereotypically involves gurus, robes, mystical chanting and sitar music, all of it giving a tinge of the forbidden and mysterious to the practice.
That perception has slowly been changing. Meditation has graduated from the ashrams and is now quite mainstream. Among its practitioners are such well-known stars as actress Jennifer Aniston, journalist Candy Crowley, talk-show host Ellen DeGeneres, actor/director Clint Eastwood and PBS CEO Patricia Harrison.
The Origins of Meditation
Although no precise date can be placed on the origin of the practice of meditation, scholars agree that it is a very ancient art. Some speculate that hunter-gatherers may have stared into the flames of their campfires and discovered its relaxing properties. As mankind advanced, structure and form was added, and the ancient Indian scriptures known as tantras recorded the act of meditation as far back as 5,000 years ago.
Buddha was one of the major advocates of meditation, arriving around 500 B.C. As his injunction to spend time focused away from the material world gained traction and spread to different cultures, meditation blossomed around the world.
Meditation arrived slowly in the west and particularly late in the United States. It was only in the 1960s when the first clinical research into meditation’s benefits emerged. But other important research discovered that the practice has a host of health benefits beyond spiritual enrichment.
The National Center for Complementary and Alternative Medicine, part of the National Institutes of Health, monitors natural products like minerals, vitamins, probiotics, herbs and other botanicals, dietary supplements, and amino acids. It also studies mind and body practices like massage therapy, acupuncture, chiropractors, tai chi, yoga, qigong, meditation and other relaxation techniques.
Whether traditional medicine supports a particular treatment or medicine usually relies on whether studies have proven their effectiveness. Often, a treatment that was skeptically greeted by traditional medicine may be embraced down the road when scientific support for its claims emerges.
Regarding meditation, researchers discovered that stress, anxiety and depression, three key mental health issues, were reduced by meditation. In the “deep rest” state of meditation, a lot of stress is diminished, allowing clear thinking to emerge. This enhances learning ability, reduces irritability and moodiness, helps concentration, and enhances creativity.
But Wait, There’s More
There is more to meditation than benefits for the mind. Here are six key findings that researchers have discovered benefit the body as well:
1) Lowered blood pressure – The relaxed and altered state of meditation, which slows the body down, has been found to aid in reducing some of the stress levels that boost blood pressure.
2) Pain control – Focus is the key. Clearing the mind and relaxing the flow seems to slow things down in the body and lower inflammation that can cause pain.
3) Boosting immunity – Maybe it’s the greater focus and concentration, but those who meditate seem to have less common illnesses like colds, sore throats and other irritations.
4) Improved breathing – Because breathing in and out in a controlled manner is a key element of good meditation practices, the airflow of the body may benefit. Asthma sufferers report particularly good results.
5) Lower cholesterol levels – Perhaps the intellectual acuity that comes with meditation sharpens the senses when it comes to choosing a meal because people who meditate generally have lower levels of bad cholesterol.
6) Healthy glow – Stress and a lack of proper rest can steal that glow of good health that is present in many healthy people. Relaxing and taking some time for yourself can enhance well-being and restore that vibrancy to life.
How to Start Meditating
Getting involved in meditation doesn’t require a trip to an Indian ashram, climbing a tall mountain or otherwise learning some ancient art. Just a simple technique done once or twice a day for 10 to 20 minutes is usually enough to gain at least some of the health benefits.
Simply find a quiet place, sit upright in a relaxed position with some back support, and endeavor to close your mind to outside distractions. Focus on regular breathing, stay in tune with your body, and calm yourself by eliminating thoughts of work, tonight’s dinner, or how your favorite sports team is doing. Some people find that focusing on a favorite painting, color, sound or object can help to ease stress, reduce anxiety and lower blood pressure. Sit and contemplate for however long you wish, but try to give it at least 10 minutes of clearance without distractions. It’s time to take a vacation from life’s tumult.
Because stress is the body’s alarm system, the adrenaline generated can play havoc with the body’s health processes. The flight-or-fight stimulation can wear down the body over time, which is why meditation’s time-out is so essential to beating back those ravages on the body. Keep in mind that meditation is a practice, and most people who practice correctly get better over time and release the worldly concerns that weigh down good health.
Learn to Take Time
In time, any health condition exacerbated by stress can get better through sustained meditation. Brain scans using MRI imaging have shown that increased activity in the areas of the brain that control metabolism and heart rate are affected during meditation, and studies of Buddhist monks, who meditate for long periods of the day, shows that there is indeed an increase in health benefits.
It’s a busy world, and many of us live lives that are highly scheduled and require rapid moves from point to point each day. But that’s why it’s essential to take a short break that will focus on restoring the key functions of the body, including the brain. By doing so, you will achieve more than the person who powers through the day without a stress break. Research backs it up.