Mar 4

Mar 4 10 Benefits of Meditation

Hi, I'm Liz Moser, a Mayo Clinic and National Board Certified Health and Wellness Coach.

According to Insight Timer, my beloved meditation app, last Friday, February 26th I celebrated 500 days of meditating in a row. Therefore, in celebration of my 500-day meditation streak, I thought I’d write this blog about the research supporting meditation.

It’s estimated that 200 to 500 million people worldwide meditate regularly, and over 14% of Americans have mediated at least once. Plenty of famous people meditate, from Gisele Bundchen to Orlando Bloom, so you get that it is kind of trendy. You know it is supposed to be relaxing and decrease anxiety, and maybe you think you ‘should’ do it, but what does the actual research show?

The 10 proven benefits of meditating:

1-Yes, the studies are in, and meditation reduces stress and self-reported feelings of anxiety. So, it’s not just anecdotal: meditation has been proven to reduce stress and anxiety.

2-It also reduces some symptoms of depression. In addition, meditation diminishes inflammatory chemicals like cytokines that promote depression.

3-Research confirms the benefit I notice that meditation allows me to observe negative thoughts and then the capability to steer myself to a more positive outlook.

4-Meditation lengthens attention span in general, and one study specifically showed that meditating 13 minutes a day improved memory and concentration after only eight weeks.

5-Studies with older adults showing age-related memory loss illustrate that meditation improves results on neuropsychology tests.

6-One form of meditation called meta meditation, or loving-kindness, studies show, not too surprisingly, actually increased kindness in participants.

7-Meditation reduces cravings and brings a higher awareness of triggers in addicted people, both binge eaters, and alcoholics. Meditation supports recovery from addiction.

8-Meditation improves sleep. Participants in the study started to fall asleep quicker and stay asleep longer.

9-Meditation assists with both pain management and chronic pain. Meditators and non-meditators experience the same levels of pain. However, meditators react to the pain differently; they don’t get as ‘hooked’ into it.

10-Meditation decreases blood pressure. Research illustrates that meditation controls blood pressure by relaxing the nerve signals that coordinate heart function, blood vessel tension, and the ‘fight-or-flight’ response that increases alertness in stressful situations.

The research is in, meditation is not only trendy it has proven results. It does indeed reduce stress, anxiety, and blood pressure. Meditation reduces the symptoms of depression and the presence of some inflammatory chemicals. It promotes a positive outlook and increases attention span. And meditation supports a good night's sleep, pain management, and recovery from addiction.

For me, my meditation practice is about checking in and listening to myself before the day gets hectic. It’s a way for me to say, ‘Hey, Liz, you matter, and I’m here for you!’ It’s about putting my oxygen mask on first before the day starts, and the world pulls me in 10 different directions.

I’m Liz Moser, a Mayo Clinic and National Board Certified Health and Wellness Coach, and thank you for reading this blog about the proven benefits of meditating. If you have any questions about this video, about health and wellness, or wellness coaching with me, please reach out via my website at lizmosercoaching.com