For many years, religious and spiritual groups have praised the many benefits of meditation. Recently, scientists have studied and discovered that the act of meditation actually has many benefits, especially when consistent actions are taken in daily meditation.

1. 1. Controls anxiety
Meditation can reduce stress levels, thereby reducing anxiety.
It is worth noting that this effect is strongest among people with the highest anxiety levels.
In addition, a study found that eight weeks of mindfulness meditation can help reduce anxiety symptoms in patients
with generalized anxiety disorder, increase positive self-report, and improve stress response and coping ability. (1)
Meditation may also help control anxiety related to work.
2. Reduces stress
Reducing stress is one of the most common reasons people try to meditate.
One review concluded that meditation is well-known for reducing stress.
Normally, mental and physical stress leads to increased levels of the stress hormone cortisol.
This can produce many harmful effects of stress, such as the release of inflammatory chemicals called cytokines.
These effects may disrupt sleep, promote depression and anxiety, increase blood pressure, and cause fatigue and
confusion.
In an 8-week study, a form of meditation called "mindfulness meditation" reduced the inflammation caused by
stress. (2)
3. Promotes emotional health
Certain forms of meditation can improve self-image and improve outlook on life.
For example, a review of treatments performed on more than 3,500 adults found that mindfulness meditation
improved symptoms of depression. (3)
Similarly, a review of 18 studies showed that compared with the control group, people who received meditation
therapy had reduced symptoms of depression. (4)

2. Another study found that compared with the control group, people who completed the meditation practice had fewer
negative thoughts from viewing negative images. (5)
In addition, inflammatory chemicals called cytokines released in response to stress can affect mood and cause
depression. A review of multiple studies shows that meditation can also reduce depression by reducing the content
of these inflammatory chemicals. (6)
4. Enhances self-awareness
Certain forms of meditation can help you deepen your understanding of yourself and help you grow into your best
self.
For example, self-exploration meditation is specifically designed to help you deepen your understanding of yourself
and your relationship with those around you. Other forms can teach you to recognize ideas that may be harmful or
self-deceptive.
The idea is that as you become more aware of your thinking habits, you can guide them towards a more constructive
model A review of 27 studies indicated that practicing Tai Chi may be related to improving self-efficacy, which is a
term used to describe a person’s belief in one’s own abilities or the ability to overcome challenges. (7)
5. May reduce age-related memory loss
Increased concentration and clarity of thinking may help keep your mind young.
Kirtan Kriya is a meditation method that combines mantras or chanting with repetitive finger movements to focus
your mind.
Research on people with age-related memory loss shows that it can improve neuropsychological test performance.
In addition, a review found preliminary evidence that multiple meditation methods can improve the concentration,
memory and intelligence of elderly volunteers. (8)
In addition to combating age-related normal memory loss, meditation can at least partially improve the memory of
people with dementia. It can also help control stress and improve the stress of family members caring for
Alzheimer’s
6. Can generate kindness
Certain types of meditation may particularly increase positive feelings and actions towards yourself and others.
Metta is a type of meditation, also known as love meditation, which begins with the development of good thoughts
and feelings towards oneself.
Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then
acquaintances, and finally enemies.
7. May help fight addictions
The mental training that can be developed through meditation can help you get rid of dependence by enhancing self-
control and understanding the triggers of addictive behaviors Studies have shown that meditation can help people
learn to redirect attention, control emotions and impulses, and deepen their understanding of the underlying reasons.
A study of 60 people undergoing alcohol abstinence treatment found that performing transcendental meditation was
associated with reduced stress, psychological distress, craving for drinking, and alcoholism after 3 months. (9)
Meditation can also help you control food cravings.

3. 8. Improves sleep
At some point, nearly half of the population will be struggling with insomnia.
A study compared mindfulness-based meditation procedures and found that people who meditate sleep longer and
have improved insomnia severity compared to people who do not have medication control conditions. (10)
Mastering meditation techniques may help you control or change the racing or out-of-control thoughts that often
cause insomnia. In addition, it can help you relax your body, release stress and put you in a calm state where it is
easier to fall asleep.
9. Helps control pain
Your perception of pain is related to your mental state, which can be exacerbated under stressful situations. Some
research suggests that incorporating meditation into your daily activities may be beneficial for pain control.
For example, a review of 38 studies concluded that mindfulness meditation can reduce pain in patients with chronic
pain, improve quality of life, and reduce symptoms of depression. (11)
A large meta-analysis of a study of nearly 3,500 participants concluded that meditation is associated with pain
reduction Both meditators and non-meditators experienced the same causes of pain, but the meditator showed
greater ability to cope with pain and even reduced the pain. (12)
10. Accessible anywhere
People practice many different forms of meditation, most of which do not require specialized equipment or space.
You can practice in just a few minutes a day. If you want to start meditation, try to choose a form of meditation
based on the meditation you want to get rid of.
There are two main styles of meditation:
Concentrated meditation. This style focuses attention on a single object, thought, sound or visualization. It
emphasizes the elimination of interference. Meditation may focus on breathing, spells, or calming sounds.
Open surveillance meditation. This style encourages you to have a broader understanding of all aspects of the
environment, ideas and self-awareness. It may include awareness of suppressed thoughts, feelings or impulses.
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