{"id":28498,"date":"2015-07-08T09:52:48","date_gmt":"2015-07-08T13:52:48","guid":{"rendered":"http:\/\/wanderlust.com\/?p=28498"},"modified":"2017-10-17T15:48:02","modified_gmt":"2017-10-17T19:48:02","slug":"science-doesnt-lie-top-10-reasons-to-meditate","status":"publish","type":"post","link":"https:\/\/wanderlust.com\/es\/journal\/science-doesnt-lie-top-10-reasons-to-meditate\/","title":{"rendered":"Science Doesn’t Lie: Top 10 Reasons to Meditate"},"content":{"rendered":"

Join the 21-Day Meditation Challenge!<\/span><\/a><\/div><\/span><\/p>\n

The benefits of a meditation practice are no secret. The practice\u00a0is often touted as a habit of highly successful (and happy) people, recommended as a means of coping with stress and anxiety, and praised as the next-big-thing in mainstream wellness.\u00a0And\u00a0it’s not\u00a0just anecdotal.\u00a0Thousands of studies have shown the positive impact that\u00a0meditating\u00a0has on our health and well-being.\u00a0We’ve culled through the research to bring you the highlights.<\/p>\n

Sleep Better: More Shut-Eye at Night Means Brighter Days<\/h3>\n

Sleep isn\u2019t just relaxation for eight hours a day\u2014it\u2019s essential to our cognitive functioning. Meditation gives you all sorts of benefits, like enhanced REM sleep and increased levels of melatonin.1<\/sup><\/p>\n

Turns out it can even help serious sleep problems. Researchers conducted a study to see if mindfulness meditation would benefit those struggling with chronic insomnia. After eight weeks, those in the meditation training had less total wake time during the night, were more relaxed before going to bed, and reduced the severity of their sleep problems. Plus, in a follow up study six months later, the insomnia sufferers had maintained a better quality of sleep.2<\/sup><\/p>\n

Stress Less: Make Room for More Happiness<\/h3>\n

It\u2019s a little-known secret that Wall Street execs, famous artists, and Silicon Valley whiz kids are some of the biggest advocates of meditation as a way to manage stress.<\/p>\n

A 2005 study at Harvard Medical School found that meditation increases the thickness of your prefrontal cortex, the area of your brain associated with attention and self-awareness.3<\/sup><\/p>\n

Furthermore, we now know it even reduces employee stress and burnout. A study on teachers at a school for children with severe behavioral problems who were treated to a Transcendental Meditation program had less stress, less depression, and overall lower burnout than other teachers.4<\/sup><\/p>\n

More Mindful Meals: No More Stress Eating<\/h3>\n

Researchers at UC San Francisco studied a group of women to test if meditating could prevent overeating. The scientists didn\u2019t prescribe any diet, but instead taught mindful eating, and had participants meditate for thirty minutes a day. What happened? While the control group actually gained weight, the treatment participants maintained their weights, plus lowered their cortisol levels. Higher reductions in cortisol and stress also showed higher reductions in abdominal fat.5<\/sup><\/p>\n

Reduce Pain and Heal Faster:\u00a0Relieve\u00a0Pain by Changing Your Mind<\/h3>\n

Jon Kabat- Zinn, who heads up the Center for Mindfulness in Medicine at University of Massachusetts Medical School, proved back in the \u201880s that meditation and mindfulness could significantly improve pain symptoms and quality of life in chronic pain patients, even up to four years later.6<\/sup>\u00a0His program, called Mindfulness-Based Stress Reduction (MBSR) is practiced widely.<\/p>\n

Recently, we\u2019ve also gotten a look at how the brain might be involved. When researchers had people participate in four days of mindfulness-based training, participants reported less pain intensity and unpleasantness. What\u2019s more, MRIs showed reductions in pain-induced cerebral blood flow during meditation sessions.7<\/sup><\/p>\n

Beat Anxiety: Send Worries Packing<\/h3>\n

Focusing on all the terrible things that might happen to us\u2014but often don\u2019t!\u2014takes us away from the present, and causes our bodies a lot of stress.<\/p>\n

Dr. Elizabeth Hoge, a psychiatrist and assistant professor of psychiatry at Harvard Medical School, found that meditation could even help those with generalized anxiety disorder, a condition marked by hard-to-control worries, poor sleep, and irritability.8<\/sup><\/p>\n

Smile More:\u00a0A Happy Pill, with No Side Effects<\/h3>\n

Meditation helps us gain awareness of our minds, so we can see negative thoughts and say \u201cthose thoughts are not me.\u201d Becoming less identified with our emotions and thoughts helps those thoughts lose power.9<\/sup><\/p>\n

A Harvard study found that mind-wandering, which often means drifting to these negative thoughts, was linked to unhappiness.10<\/sup>\u00a0And recently, Madhav Goyal, who led a study by Johns Hopkins researchers, said that for depression, \u201cwe found a roughly 10 to 20 percent improvement in depressive symptoms compared to the placebo groups. This is similar to the effects of antidepressants in similar populations.\u201d11<\/sup><\/p>\n

Relax: Don’t Let the Little Things Get You Down<\/h3>\n

Relaxing your body and mind with meditation helps you to stay centered when you inevitably encounter those everyday stressors12\u2014<\/sup>rush hour traffic, anyone?<\/p>\n

Investigators from the Benson-Henry Institute at Massachusetts General Hospital found that practicing meditation causes what is called the \u201crelaxation response,\u201d the opposite of the \u201cfight-or-flight\u201d response\u2014what happens to our bodies when we get stressed. Their studies showed that the relaxation response alleviates anxiety and also has positive effects on heart rate, blood pressure, and brain activity.13<\/sup><\/p>\n

Enhance Your Love Life: Your Relationship Will Thank You<\/h3>\n

Your partner\u00a0will thank you. By learning to better recognize your own emotions, and those of others, you\u2019ll more easily experience lasting harmony in your relationships.<\/p>\n

Researchers from the University of California-San Francisco taught 82 female teachers, all married or living with a partner, how to meditate. Compared with a control group that hadn\u2019t learned meditation, the women gave fewer negative facial expressions during a marital interaction test.14<\/sup>\u00a0Good news, because studies at UC Berkeley showed that people who demonstrate negative facial expressions toward their partners are more likely to divorce.<\/p>\n

Maharishi International University in Iowa found that women who practiced meditation reported significantly greater marital satisfaction than those who didn\u2019t.15<\/sup>\u00a0Those who meditated regularly saw\u00a0the greatest\u00a0benefits.<\/p>\n

Lead a Successful Life:\u00a0A Clear Path to Achieving your Goals<\/h3>\n

Maybe you\u2019ve heard that it takes 10,000 hours of practice to be great at something. The Beatles played 1,200 concerts together before becoming internationally known. Bill Gates started programming in eighth grade. But new research shows there\u2019s a different formula for success.<\/p>\n

World-class athletes, top managers and world-class performers, when tested, have all shown high levels of what\u2019s called brain integration. This means that their brains are wired with strong connections between the different areas, they have heightened attention, and they\u2019re able to think quickly to deal with problems.<\/p>\n

This is the new key to success, as noted by U.S. neuroscientist Dr. Fred Travis, because it\u2019s the fire starter behind the creativity that often leads to success.16<\/sup><\/p>\n

Luckily, a study from Harvard Medical School demonstrated that meditation causes changes in brain waves that actually improve the brain\u2019s functionality.17<\/sup>\u00a0You can find success in any area of your life, and just think of all the time you\u2019ll save!<\/p>\n

For more opportunities to meditate, join us for the Wanderlust 21-Day Meditation Challenge<\/a>, or meditation with some of our esteemed luminaries at a Wanderlust Festival.\u00a0<\/a><\/strong><\/em><\/p>\n

\u2014<\/p>\n

<\/span>Click for References<\/div>
\n
    \n
  1. Ravindra P. Nagendra, Nirmala Maruthai, and Bindu M. Kutty. (2014). Meditation and Its Regulatory Role on Sleep. Front Neurol. 3: 54.\u00a0Read Here<\/a><\/li>\n
  2. Ong JC, Manber R, Segal Z, Xia Y, Shapiro S, Wyatt JK. (2014). A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep. Sep 1;37(9):1553-63. doi: 10.5665\/sleep.4010.\u00a0Read Here<\/a><\/li>\n<\/ol>\n
      \n
    1. Sara W. Lazar, Catherine E. Kerr, Rachel H. Wasserman, Jeremy R. Gray, Douglas N. Greve, Michael T. Treadway, Metta McGarvey Brian T. Quinn, Jeffery A. Dusek, Herbert Benson, Scott L. Rauch, Christopher I. Moore, and Bruce Fishl. (2005). Meditation experience is associated with increased cortical thickness.\u00a0<\/strong>Neuroreport. Nov 28; 16(17): 1893\u20131897.\u00a0Read Here<\/a><\/li>\n
    2. Elder C, Nidich S, Moriarty F, Nidich R. (2014). Effect of transcendental meditation on employee stress, depression, and burnout: a randomized controlled study. Perm J. Winter;18(1):19-23. doi: 10.7812\/TPP\/13-102.\u00a0Read Here<\/a><\/li>\n
    3. Jennifer Daubenmier, Jean Kristeller, Frederick M. Hecht, Nicole Maninger, Margaret Kuwata, Kinnari Jhaveri, Robert H. Lustig, Margaret Kemeny, Lori Karan, and Elissa Epel. (2013). Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study. Journal of Obesity Volume 2011, Article ID 651936, 13 pages.\u00a0Read Here<\/a><\/li>\n
    4. Zeidan, J.A. Grant, C.A. Brown, J.G. McHaffie, and R.C. Coghill. (2012). Mindfulness meditation-related pain relief: Evidence for unique brain mechanisms in the regulation of pain. Neurosci Lett. Jun 29; 520(2): 165\u2013173.\u00a0Read Here<\/a><\/li>\n
    5. Fadel Zeidan, Katherine T. Martucci, Robert A. Kraft, Nakia S. Gordon, John G. McHaffie, and Robert C. Coghill. (2011). Brain Mechanisms Supporting the Modulation of Pain by Mindfulness Meditation. The Journal of Neuroscience, 6 April, 31(14):5540-5548; doi:10.1523\/JNEUROSCI.5791-10.2011.\u00a0Read Here<\/a><\/li>\n
    6. Hoge EA, Bui E, Marques L, Metcalf CA, Morris LK, Robinaugh DJ, Worthington JJ, Pollack MH, Simon NM. (2013). Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder: Effects on Anxiety and Stress Reactivity. J Clin Psychiatry. Aug;74(8):786-92. doi: 10.4088\/JCP.12m08083.\u00a0Read Here<\/a><\/li>\n
    7. Marchand, William R. (2012). Mindfulness-Based Stress Reduction, Mindfulness-Based Cognitive Therapy, and Zen Meditation for Depression, Anxiety, Pain, and Psychological Distress. Journal of Psychiatric Practice Vol. 18, No. 4\u00a0Read Here<\/a><\/li>\n
    8. Killingsworth, Matthew A. and Gilbert, Daniel T. (2010). A Wandering Mind is an Unhappy Mind. Science 12 Nov. Vol. 330 no. 6006 p. 932.\u00a0Read Here<\/a><\/li>\n
    9. Reinberg, Steven. \u201cMeditation May Reduce Mild Depression, Anxiety.\u201d\u00a0WebMD.\u00a0<\/em>Health Day, 6 Jan 2013. Web. 01 Oct. 2014.\u00a0Read Here<\/a><\/li>\n
    10. Benson, Herbert, M.D. \u201cThe Relaxation Response.\u201d Mind Body Medicine How to Use Your Mind for Better Health (1993): n. pag. UPE Group. United Psychological & Educational Group, 14 Apr. 2000.\u00a0Read here<\/a><\/li>\n
    11. McGreevey, Sue. \u201cHMS.\u201d Harvard Medical School. HMS, 1 May 2013.\u00a0Read here<\/a>.<\/li>\n
    12. Freeman, Elizabeth. \u201cMeditation Improves Emotional Behaviors in Teachers, Study Finds.\u201d University of California San Francisco. UCSF, 28 Mar. 2012.\u00a0Read here<\/a>.<\/li>\n
    13. Aron, Elaine M., and Arthur Aron. \u201cTranscendental Meditation Program and Marital Adjustment.\u201d Psychological Reports 51 (1982): 887-90. Ammons Scientific. Maharishi International University, 11 Aug. 2003.\u00a0Read here<\/a>.<\/li>\n
    14. Harrung, HS, and Fred Travis. \u201cHigher Mind-brain Development in Successful Leaders: Testing a Unified Theory of Performance.\u201d Cognitive Processing 10 (2011): 171-81. National Center for Biotechnology Information. U.S. National Library of Medicine, 13 May 2012.\u00a0Read here<\/a>.<\/li>\n
    15. C.E. Kerr, et al., Effects of mindfulness meditation training on anticipatory alpha modulation in primary somatosensory cortex, Brain Res. Bull. (2011), doi:10.1016\/j.brainresbull.2011.03.026\u00a0Read here<\/a>.
      \n<\/div><\/div><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

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