We’ve probably all heard someone rave about how meditation “changed their life”, but does sitting in silence alone with our thoughts really make that much of a difference? The short answer: absolutely! Research is now proving just how powerful a daily dose of meditation can be for both our mental and physical health.
Let’s break down some of the science-backed benefits to see why meditation is more than just a trendy wellness fad.
From pain control to better sleep, here are five ways meditating can boost your health.
Stress reduction
Feeling overwhelmed? Meditation is a natural, non-pharmaceutical stress-buster. Research shows that mindfulness meditation often lowers your levels of the notorious stress hormone, cortisol.
A study by lead researcher Dr Madhav Goyal, published in JAMA Internal Medicine, found that meditating can reduce symptoms associated with anxiety, depression, and pain1.
Better sleep
If you’re having trouble catching Z’s, meditation might be the answer. According to the National Sleep Foundation, it can improve sleep by helping regulate our body’s ‘rest and digest’ system2.
Insomniac-turned-champion-sleeper? Yes, please!
Bye-bye anxiety
Anxiety is like that unwelcome guest who never seems to leave, but periods of quiet contemplation can help kick it out the door. Mindfulness-based stress reduction (MBSR), a structured eight-week program, has shown to significantly reduce symptoms of anxiety3.
Brain boost
Ever feel like your brain is in a fog? Well, a Harvard study revealed that regular relaxation techniques can increase the grey matter in your hippocampus, which is the part of the brain responsible for memory and learning. It’s also been shown to increase attention span and improve focus4.
Lower blood pressure
It turns out that meditation is good for our heart too. Research has shown it can help lower blood pressure by relaxing the nerve signals that coordinate heart function and blood vessel tension5.
How can I begin meditating?
Starting meditation doesn’t have to be complicated. Find a quiet spot where you won’t be disturbed – it could be your bedroom, living room, or even your car (parked, of course!).
Gently heating essential oils such as geranium, lavender or chamomile in a diffuser can help relax the mind. Sit comfortably, close your eyes and focus on your breath. Inhale slowly, then exhale. Your mind will wander, and that’s totally normal.
When it does, just gently bring your focus back to your breathing. Start with three to five minutes a day and, as it gets easier, gradually increase the time. No need for fancy apps or sitting cross-legged like a yogi – just you, your breath and a little peace are all you need.
If you want to add more zen to your daily routine, explore our Mindfulness and Zen Christmas gifting range, which includes essential oils, cleansers, bath soaks and more.
References:
- JAMA Internal Medicine, Meditation Programs for Psychological Stress and Well-being, accessed 14 November 2024
- National Sleep Foundation, The Stress-sleep Connection, accessed 14 November 2024
- National Library of Medicine, Mindfulness-Based Interventions for Anxiety and Depression, accessed 14 November 2024
- The Harvard Gazette, Eight weeks to a better brain, accessed 14 November 2024
- Harvard Health Publishing, Meditation and a relaxation technique to lower blood pressure, accessed 14 November 2024