Meditation Is More Accessible Than You Might Think
Let’s be honest: thanks to online “gurus” and scammers, meditation has developed a bit of a bad reputation. Many people assume it’s only for those willing to sit in the lotus position for hours or anyone who believes meditation will magically attract money, love, and success.
But those ideas are myths. Scientists have studied meditation for years, and research suggests that it can offer real benefits for the brain, nervous system, and hormones. You don’t need to chant, play special music, or even sit cross-legged. You can meditate while sitting comfortably in a chair or lying down.
What is meditation?
Meditation is a practice that involves intentionally focusing your attention and becoming more aware of your thoughts, emotions, or physical sensations. It doesn’t require a particular pose, belief system, or complicated routine.
Here are four surprising facts about meditation that you might not know. Research suggests that regular meditation may:
- Help reduce symptoms associated with PTSD, anxiety, and depression
- Support the brain’s decision-making and self-control center
- Lower stress hormones and support mood-regulating chemicals
- Help protect the brain from age-related changes
1. Meditation can reduce PTSD symptoms
Multiple studies have found that meditation may help people manage post-traumatic stress disorder, or PTSD. The U.S. Department of Defense has even funded research into its potential benefits, and meditation has been approved as a secondary treatment in some military hospitals.
One study in New York found that veterans who meditated regularly experienced a significant reduction in PTSD symptoms. After 12 weeks, half of the participants no longer met the criteria for PTSD. Other participants reported reductions in anxiety and depression.
Additional research has found that meditation may help reduce flashbacks, headaches, irritability, and anger. Its potential benefits aren’t limited to PTSD, either. People experiencing chronic illness or high levels of stress may also recover more quickly and develop better emotional regulation through regular practice.
2. Meditation boosts your brain’s “control center”
The prefrontal cortex is the part of the brain involved in decision-making, planning, and self-control. You can think of it as the brain’s CEO—and it gets a real workout during meditation.
A Massachusetts study used MRI scans to compare three groups: regular meditators, yoga practitioners, and people who did not meditate. The regular meditators had the most developed prefrontal cortex.
Just as athletes train their bodies through repeated exercise, meditation trains the brain through regular mental practice. Over time, this may help the brain work more sharply and effectively in everyday life.
3. Meditation reduces stress hormones and boosts happy chemicals
In 2021, German researchers conducted a nine-month study to explore how meditation affects cortisol, commonly known as the stress hormone. Participants meditated for 30 minutes each day, and researchers checked their cortisol levels every three months.
The findings showed that cortisol levels decreased over time. The longer participants maintained their meditation practice, the greater the observed effect.
But that wasn’t the only change. Meditation may also support the production or activity of several chemicals associated with mood, sleep, and relaxation:
- Serotonin and endorphins, which are associated with happiness and well-being
- Melatonin, which supports sleep and recovery
- DHEA, which is associated with a reduced risk of depression and heart disease
- GABA, a neurotransmitter that helps calm the muscles and regulate emotions
In other words, meditation isn’t magic. Its effects are connected to measurable processes in the brain and body.
4. Meditation slows brain aging
Can meditation help you keep your mind sharp as you get older? Research suggests that it may support healthy brain aging.
Researchers from the University of Wisconsin–Madison and Harvard Medical School studied a Tibetan monk named Yongey Mingyur Rinpoche over 14 years. When they compared his brain with those of a control group of 100 people, the monk’s brain appeared significantly younger than the brains of his peers. Researchers associated this difference with his long-term daily meditation practice.
More recent studies have also connected meditation with changes in gray matter, which may help slow age-related changes in the brain. If you want to remain mentally agile as you get older, adding meditation to your routine may be worth considering.
Try Guided Meditation for Relaxation and Emotional Balance
You don’t need hours of free time, a special posture, or a complicated setup to begin meditating. A comfortable position and a willingness to practice regularly are enough to get started.
Our Mindspa courses offer a variety of guided meditations designed to help you relax, find a sense of calm, and boost your mood. Give meditation a try—you may be surprised by how much you benefit.
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