Meditation has been practiced in the East even in ancient times. Ancient seals excavated from Harappa, which was part of what is now known as the Indus Valley Civilization, show a male figure in a classic meditation pose.
Eastern societies have recognized the benefits of meditation for centuries. As meditation has come to the West along with Eastern traditions like Yoga, there has been increasing attention from the scientific community on the potential health and lifestyle benefits of meditation.
The physiological effects of meditation
A wide range of physiological benefits have been reported in scientific studies on the benefits of meditation:
- lower pulse rate
- lower blood pressure
- increase in alpha rhythms
- theta activity
- hemispheric synchronization
- decreased cortisol and andrenal hormones
- decrease in serum cholesterol levels
- reduced muscular tension
- reduced oxygen and energy consumption
The psychological and behavioral effects of meditation
Scientific studies on meditation benefits also show a host of psychological and behavioral effects of meditation :
- improved visual perception
- improved memory and recall
- improvements in learning ability and intelligence
- reduction in acute and chronic anxiety
- relief from addictions, neurosis, obesity, claustrophobia, headache, and other forms of distress
Other effects of meditation
Scientific studies are begininng to show proof of a spectrum of effects that go beyond the physiological and psychological benefits of meditation cataloged above. These include:
- equanimity
- ineffability
- detachment
- bliss
- higher levels of energy and excitement
- altered body image and ego boundaries
- dreams
- extrasensory experiences etc.
Kinds of meditation studied
The benefits of meditation reported by scientific studies span a number of different meditation techniques, indicating that meditation as a practice, no matter which method or technique is used, seems to have a range of benefits.
Transcendental meditation or TM is one of the widely researched meditation techniques. One of the most widely researched meditation techniques in Transcendental Meditation, or TM, as it is widely known. Over 200 scientific published studies show that this technique reduces stress, boosts learning ability and creativity, and improves brain functioning.
Zen meditation has also be the subject of various scientific studies. Beyond cataloging the benefits of mindfulness that comes from meditation, some of these studies explore questions such as whether the brain is hardwired for mystical experiences that are often reported from meditation practices.
Vipassana meditation, a technique that emerged in India 2500 years ago, has also been studied closely. Some of these studies from reputed research institutions like Harvard, Yale and MIT have reported on how meditation can actually alter the structure of our brains.
Tibetan meditation is now increasingly studied by scientists through the ongoing work of the Dalai Lama with the scientific community. The Mind and Life Institute catalogs these studies and their results.
A plethora of meditation techniques exist such as Osho Active Meditation, Sahaja Meditation, and various kinds of Buddhist Meditation. All of these are also subject of various research studies, each showing something promising about the role and value of meditation in our lives.
Summary of Meditation Benefits
Science is only at the very early stage of examining meditation, but these early research studies are incredibly promising already.
If just the relaxation and stress relief benefits of meditation weren’t enough, these research programs have already found that meditation can result in improved physiological functioning, development of mental potential, improved academic performance, better health and prevention of disease, reversal of the aging process, reduced anxiety, reduced drug and alcohol use, enhanced job performance and job satisfaction, decreased urban crime, and even help creating world peace.
Given the growing scientific proof of the spectrum of benefits of meditation, It may be time that meditation is more widely taught and embraced in various settings.
