Meditation is a way of training our awareness. It isn’t about becoming a different person, or even a better person, but rather achieving a more complete understanding of who we are as a person. Though this is the end goal of meditation, like all other self-improvement this awakening doesn’t happen immediately. The good news is there are many benefits of meditation that are immediately realized and continue to grow throughout your practice. I want to explain some of the scientifically-proven benefits of meditation, as well as some of the types of meditation that may be right for you.
You can reap the benefits of meditation with just 5-10 minutes of practice a day! That is why I have created a 5 minute relaxation meditation and a 10 minute relaxation meditation! I am so excited for you to try them.
What are the Benefits of Meditation?
Rather than speculate about the benefits of meditation, let’s get straight to the science.
Physical Stress Reduction: One study showed that in just eight weeks of practice, daily meditation significantly reduced internal inflammation caused by stress. This benefit was specifically linked to mindfulness meditation, a practice we will talk more about shortly. Other research has shown that stress-related or stress-triggered conditions like irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia are at least partially alleviated through a regular mediation practice.
Improvements in Mental Wellness: Mindfulness meditation has been shown in many studies to combat depression, as well as help with self-image issues. Meditation for anxiety is also a beneficial practice. In fact, studies have shown that the stronger your anxiety, the more benefits that meditation has to offer you, especially transcendental meditation, another type we will cover later in this blog. Researchers speculate these improvements in mental wellness are because becoming more aware of your thoughts allows you to direct neutral, non-emotional attention to your experiences and thereby frame them more positively.
Longer Attention Span: One study found that beginners meditating for just 13 minutes a day improved attention span in as little as eight weeks. Guided meditation has been shown to be especially beneficial as an attention span improvement strategy. Listening to a meditation recording meant that 2018 study participants performed tasks with more attention and accuracy than those in the control group. Other studies have shown that meditation doesn’t just improve attention going forward, but can heal patterns in the brain that lead to our minds wandering.
Strengthens Memory with Age: In addition to our attention, meditation also strengthens our memories. The practice of many different types of meditation can not only offset age-related decline but even improve memory function in adults with conditions like dementia. One specifically-beneficial type of meditation for memory is called Kirtan Kriya, which combines repetition of a mantra or chant with finger movements, engaging both the mind and the body in the practices of memory.
Different Types of Meditation
Different types of meditation promote different benefits in our minds and bodies. While all the benefits I’ve just listed will come along with regular meditation practice, the list below describes which types might help you reach certain goals faster than others.
Mindfulness Meditation: Mindfulness meditation is what most people imagine when they think of meditation. This practice originates from Buddhist teachings of practicing non-attachment. By being aware of what you are thinking and feeling in the moment, you spend less time interpreting and judging what you are thinking, leading to a reduction in the physical and emotional consequences of stress.
Transcendental Meditation: Transcendental meditation is actually a trademarked school of meditation with over 5 million practitioners. Transcendental meditation is the practice of seeking to quiet the mind and release thoughts entirely, achieving a state of restful awareness. Through chanting a mantra, we encourage the mind to settle into deep tranquility, earning a deep relief from mental pressures.
Sleep Meditation: For those with problems falling or staying asleep, sleep meditation can be a supportive practice. Often a guided meditation, sleep meditation reduces the physical tensions and worrying thoughts that prevent you from falling or staying asleep. These meditations are usually carried out while you are laying in bed ready for some sweet dreams.
Chakra Meditation: Chakra meditation is another school of meditation all on its own. In this practice, the seven main chakras of your body are accessed and activated or healed as needed. By understanding different blocks that are happening around different ideas or emotions in your life at the present, this style of meditation helps you release those barriers and arrive in a state of alignment and positivity.
Guided Meditation: Any and all of the types of meditation on this list can be experienced as a guided meditation. In guided meditation, a narrator’s voice speaks to different emotions you may be experiencing and gives instructions about what to visualize, release, or invite into your awareness. Imagery, music, and other supports help practitioners enter the meditative state faster and get more from the experience. Especially for beginners, guided meditation is a great way to start the practice of meditation in any style you choose, and with whatever goal inspires you.
For me and for many practitioners, morning meditation is the best way to start the practice and keep it going. Morning meditation sets a tone of calm self-awareness for the entire day. Plus, starting the day with intention allows us to keep our priorities in alignment. One of the main benefits of an ongoing meditation practice is an awareness of what thoughts are temporary and which deserve more space in our minds.