Meditation is a mental exercise that trains attention and awareness. Its purpose is often to curb reactivity to one's negative thoughts and feelings, which, though they may be disturbing and upsetting and hijack attention from moment to moment, are invariably fleeting.
The Benefits of Meditation
It’s impossible for us to make our thoughts disappear; often, the more we try to suppress them, the louder they become. But practicing meditation can help clear away the mind’s chatter. Studies show that meditating even for as little as 10 minutes increases the brain's alpha waves (associated with relaxation) and decreases anxiety and depression .
Meditation has been shown to increase focus, reduce stress , and promote calmness. It can also help people recognize and accept negative emotions—especially when it is done in combination with mindfulness practices that keep people grounded in experiencing the present. It may be particularly effective when the meditator has social support , such as in a structured group setting or with the help of a friend or family member.
In mindfulness meditation , one turns their attention to a single point of reference, such as one’s breath or bodily sensations, or a word or phrase known as a mantra. The practice has been shown to decrease distraction and rumination, make negative automatic thoughts seem easier to let go of, and promote greater enjoyment of the present moment. Loving-kindness meditation directs one’s focus toward developing feelings of goodwill, kindness, and warmth for others. It can help boost empathy and compassion, and curb charged responses to negative thoughts.
Meditation acts on areas of the brain that modulate the autonomic nervous system , which governs such functions as digestion and blood pressure—functions heavily affected by chronic stress. Through its physiological effects , meditation has been found to effectively counter heart disease, chronic pain , and other conditions. It is also valuable in improving emotion regulation.
Explore More About Meditation
For a comprehensive understanding of meditation, read our complete guide: