Before my natural health journey, I was chronically ill and very active in the chronic pain community. I remember memes floating around social media making fun of meditation and how it will not help and to stop recommending it to chronic pain patients. Although I never tried meditation back then, I shared these memes, mocking their ability. If only I had known then what I know now, I bet my medical hardships would have been less.

The reality is that even if meditation doesn’t help pain (although science says it does), it does give your body a moment to reflect and see life for what it really is. Meditation isn’t going to cure pain or anything for that matter, but with consistency, it has many benefits that will help many ailments in the long run.

Fast-forward to today, and I try to be consistent with my mindful meditation practices. When I don’t, I can feel the difference mentally and physically as everyday stressors build up in my body. I know it can be hard to find time; even 15 minutes of “you time” is hard, especially if you have kids, but it is possible.

I meditate at bedtime to fall asleep. I use an app to practice guided meditation as I drift off to sleep for the night. I have used apps like Daily Yoga and Calm. I like Calm the best because of the daily calms (my favorite since they’re only ten minutes long). I also like that there are multiple categories, some dedicated to sleep and relaxation, while others feature exercise and staying active. The best part is that I still get the message subconsciously if I fall asleep.

Research-Backed Health Benefits of Mindful Meditation

Mindful meditation is a set of relaxation techniques designed to train the mind to focus and redirect thoughts. When meditation is done correctly, it leads to heightened awareness and consciousness, positively impacting health and overall well-being (1). Other benefits of practicing meditation include:

Supports Mental Health & Enhances Self-Awareness

Worldwide, 970 million people struggle with mental health, and approximately 280 million have depression, resulting in approximately 8 million preventable deaths annually (2,3). Thankfully, mindful meditation can improve self-image and a more positive outlook on life. In one study, they found mindfulness meditation improved symptoms of depression (4). In a study, participants in meditation therapy demonstrated moderate to large reductions in depression symptoms compared to the control group (5).

Additionally, practicing mindful meditation may manifest self-improvement and help develop a more robust understanding of oneself. Self-manifestation occurs by teaching one to recognize harmful or self-debilitating thoughts and steer toward more constructive patterns (6). One study discovered that 153 adult participants who used a meditation app felt less lonely and increased social contact after two weeks (7).

May Reduce Stress & Anxiety

Evidence suggests that acute and chronic stress is associated with increased inflammatory activity and how someone focuses on negative thoughts or events (8). If this is not taken care of, long-term and chronic inflammation can lead to many health complications, such as cancers, rheumatoid arthritis, atherosclerosis, heart disease, periodontitis, and much more (9).

One of the leading reasons people consider meditation is the benefit of stress reduction. Mental and physical stress can cause an increase in cortisol levels (the stress hormone). Reducing stress usually leads to the release of inflammatory chemicals known as cytokines. One study found that mindful meditation reduced the inflammatory response caused by stress (10). Another study concluded that meditation is excellent for stress reduction (11).

If you read my post, 5 Herbs for Stress & Anxiety, you know anxiety and stress usually go hand-in-hand because stress reduction results in less anxiety. Research demonstrates that mindfulness and meditation may reduce anxiety (12). An 8-week study found that meditation helped reduce anxiety and increased positive self-statements, stress reactivity, and overall coping in participants with generalized anxiety disorder (13). Another 47-people study on 47 people with chronic pain found that completing an 8-week meditation program led to noticeable improvements in anxiety, depression, and even pain (14).

May Relieve Pain

As of 2016, an estimated 20.4% of U.S. adults (50.0 million) had chronic pain, and 8.0% of U.S. adults (19.6 million) had high-impact chronic pain (15). Those who suffer from chronic pain experience elevated pain levels during high-stress situations. Thankfully, research shows incorporating meditation into a daily routine can be beneficial for pain management. One study concluded that mindfulness meditation could reduce pain, improve quality of life, and decrease symptoms of depression in people suffering from chronic pain (16). Another study of nearly 3,500 participants found that meditation was associated with reduced pain levels (17).

May Improve Brain Functionality

Brain functionality includes speech, judgment, thinking and reasoning, problem-solving, emotions, and learning, amongst many other functions (18). Many studies have been conducted showcasing meditation’s ability to improve brain functionality like attention span, age-related, memory loss, and even addiction.

One study found that 13 minutes of meditation daily for eight consecutive weeks enhanced attention and memory (19). Another study found that participants who listened to a meditation experienced improved concentration and accuracy while completing tasks (20). A final study concluded that meditation might reverse patterns in the brain that contribute to “mind-wandering” (21).

Improved attention and clarity of thinking may help keep your mind young. One study showed that multiple meditation styles can increase concentration, memory, and mental quickness in older volunteers (22). Another study found that meditation can help improve memory in patients with dementia (23).

Additionally, meditation practice may help those with addiction. Mental discipline can be developed through meditation and even help break dependencies by increasing self-control and improving trigger awareness (24). Research has shown that meditation may help teach people to redirect their attention, manage their emotions, and even dominate their impulses (25).

May Promote Sleep & Boost Energy

Almost half the population grapples with insomnia at some point in their life. It’s said that 70 million adults in the United States experience sleep disorder symptoms; more than half of them experience insomnia, with another 10 to 15 percent being chronic (26). Studies demonstrate meditation can help relax the body, release tension, and put your mind at peace, resulting in a smoother transition to a restful, longer sleep cycle and improved insomnia severity (27). Although meditation focuses on calming the mind, it can increase energy levels. One study found seven weeks of meditation resulted in a more energetic state in healthy participants (28).

May Promote Heart Health

Unfortunately, heart disease is the world’s number one cause of death (29). Due to the incredibly complex determinants of heart disease and various possible contributions, it’s hard to pinpoint an exact way to prevent it. Still, one can take steps to lower the overall risk, such as decreasing blood pressure levels and regulating breathing. One study found meditation decreased cardiovascular mortality rates while improving hypertension (high blood pressure), type 2 diabetes mellitus, dyslipidemia, and high cortisol levels (30). Another study found meditation helped lower blood pressure, especially in elder participants with hypertension (31).

Steps to Take for a Successful Meditation Practice

Although there is technically no right or wrong way to meditate, there are steps to make a meditation session more mindful, leading to a better outcome. For instance, you don’t want to practice mindful meditation in a room with a screaming child or barking dog. With that said, here are my top recommendations to ensure a more successful and mindful meditation session.

Choose A Quiet & Distraction-Free Spot

Close the door to the room and let everyone know you would like to be left alone while meditating. It helps to tell those around you how long you expect to be. Turn off everything, including your phone and television. If you are doing a guided meditation practice on your phone, I suggest using headphones, especially if it’s noisy. I recommend setting your phone to silent mode or do not disturb (DND) focus to avoid interruptions.

Set The Duration of Your Session

If you are brand new to mediation, I’d suggest starting at 5-10 minutes per session and gradually increasing the duration of each session. Depending on my unique daily goal, I have done sessions as short as 10 minutes and others as long as 30. When I do 30-minute sessions, I prefer to do them at night for sleep assistance because it doesn’t take time from daytime tasks.

Be Comfortable, But Pay Attention to Your Body

Find a comfortable position. You may sit or lay however is comfortable for you but try to find a position where you will not need to move or reposition throughout the meditation session. As you meditate, pay attention and notice how your body feels during the session.

If you notice pain in your body, focus on another body part experiencing less or no pain. Focus on what you can control, not what you can’t. If you do move (I’m famous for having an itch during my sessions), that’s okay; just get comfortable again and keep going. Remember, with each session, meditation gets easier.

Focus on Your Breath

Depending on the session and day, you may want to do slow or deep breathing exercises. If you’re doing a guided meditation, follow what the instructor says. No matter how you breathe, you want to notice and recognize the breaths you take. Feel your stomach expand while inhaling and contract when exhaling. Be sure to recognize how each breath makes you feel. If you get distracted, and you will, just know it’s normal and try focusing on your breath again once you realize you’ve trailed off.

Pay Attention to Your Thoughts

Contrary to popular belief, meditation isn’t necessarily meant to clear your mind. It’s quite common for your mind to wander during a meditation session. If your mind has wandered off, gently recollect your thoughts and focus back on your breath. Remember not to judge your thoughts. Instead, analyze them and understand why you have them. Listen to them, accept them, and use them to manifest into the best possible version of yourself. You got this!

How to Join The Holistic Hipppie Community & Connect