Practice Science Doesn’t Lie: Top 10 Reasons to Meditate Thousands of studies have shown the positive effects of meditation. Here are the highlights. By Wanderlust Presented by Join the 21-Day Meditation Challenge! The benefits of a meditation practice are no secret. The practice is 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. And it’s not just anecdotal. Thousands of studies have shown the positive impact that meditating has on our health and well-being. We’ve culled through the research to bring you the highlights. Sleep Better: More Shut-Eye at Night Means Brighter Days Sleep isn’t just relaxation for eight hours a day—it’s essential to our cognitive functioning. Meditation gives you all sorts of benefits, like enhanced REM sleep and increased levels of melatonin.1 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 Stress Less: Make Room for More Happiness It’s 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. 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 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 More Mindful Meals: No More Stress Eating Researchers at UC San Francisco studied a group of women to test if meditating could prevent overeating. The scientists didn’t 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 Reduce Pain and Heal Faster: Relieve Pain by Changing Your Mind Jon Kabat- Zinn, who heads up the Center for Mindfulness in Medicine at University of Massachusetts Medical School, proved back in the ‘80s that meditation and mindfulness could significantly improve pain symptoms and quality of life in chronic pain patients, even up to four years later.6 His program, called Mindfulness-Based Stress Reduction (MBSR) is practiced widely. Recently, we’ve 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’s more, MRIs showed reductions in pain-induced cerebral blood flow during meditation sessions.7 Beat Anxiety: Send Worries Packing Focusing on all the terrible things that might happen to us—but often don’t!—takes us away from the present, and causes our bodies a lot of stress. 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 Smile More: A Happy Pill, with No Side Effects Meditation helps us gain awareness of our minds, so we can see negative thoughts and say “those thoughts are not me.” Becoming less identified with our emotions and thoughts helps those thoughts lose power.9 A Harvard study found that mind-wandering, which often means drifting to these negative thoughts, was linked to unhappiness.10 And recently, Madhav Goyal, who led a study by Johns Hopkins researchers, said that for depression, “we 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.”11 Relax: Don’t Let the Little Things Get You Down Relaxing your body and mind with meditation helps you to stay centered when you inevitably encounter those everyday stressors12—rush hour traffic, anyone? Investigators from the Benson-Henry Institute at Massachusetts General Hospital found that practicing meditation causes what is called the “relaxation response,” the opposite of the “fight-or-flight” response—what 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 Enhance Your Love Life: Your Relationship Will Thank You Your partner will thank you. By learning to better recognize your own emotions, and those of others, you’ll more easily experience lasting harmony in your relationships. 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’t learned meditation, the women gave fewer negative facial expressions during a marital interaction test.14 Good news, because studies at UC Berkeley showed that people who demonstrate negative facial expressions toward their partners are more likely to divorce. Maharishi International University in Iowa found that women who practiced meditation reported significantly greater marital satisfaction than those who didn’t.15 Those who meditated regularly saw the greatest benefits. Lead a Successful Life: A Clear Path to Achieving your Goals Maybe you’ve 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’s a different formula for success. World-class athletes, top managers and world-class performers, when tested, have all shown high levels of what’s called brain integration. This means that their brains are wired with strong connections between the different areas, they have heightened attention, and they’re able to think quickly to deal with problems. This is the new key to success, as noted by U.S. neuroscientist Dr. Fred Travis, because it’s the fire starter behind the creativity that often leads to success.16 Luckily, a study from Harvard Medical School demonstrated that meditation causes changes in brain waves that actually improve the brain’s functionality.17 You can find success in any area of your life, and just think of all the time you’ll save! For more opportunities to meditate, join us for the Wanderlust 21-Day Meditation Challenge, or meditation with some of our esteemed luminaries at a Wanderlust Festival. — Click for References Ravindra P. Nagendra, Nirmala Maruthai, and Bindu M. Kutty. (2014). Meditation and Its Regulatory Role on Sleep. Front Neurol. 3: 54. Read Here 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. Read Here 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. Neuroreport. Nov 28; 16(17): 1893–1897. Read Here 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. Read Here 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. Read Here 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): 165–173. Read Here 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. Read Here 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. Read Here 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 Read Here Killingsworth, Matthew A. and Gilbert, Daniel T. (2010). A Wandering Mind is an Unhappy Mind. Science 12 Nov. Vol. 330 no. 6006 p. 932. Read Here Reinberg, Steven. “Meditation May Reduce Mild Depression, Anxiety.” WebMD. Health Day, 6 Jan 2013. Web. 01 Oct. 2014. Read Here Benson, Herbert, M.D. “The Relaxation Response.” Mind Body Medicine How to Use Your Mind for Better Health (1993): n. pag. UPE Group. United Psychological & Educational Group, 14 Apr. 2000. Read here McGreevey, Sue. “HMS.” Harvard Medical School. HMS, 1 May 2013. Read here. Freeman, Elizabeth. “Meditation Improves Emotional Behaviors in Teachers, Study Finds.” University of California San Francisco. UCSF, 28 Mar. 2012. Read here. Aron, Elaine M., and Arthur Aron. “Transcendental Meditation Program and Marital Adjustment.” Psychological Reports 51 (1982): 887-90. Ammons Scientific. Maharishi International University, 11 Aug. 2003. Read here. Harrung, HS, and Fred Travis. “Higher Mind-brain Development in Successful Leaders: Testing a Unified Theory of Performance.” Cognitive Processing 10 (2011): 171-81. National Center for Biotechnology Information. U.S. National Library of Medicine, 13 May 2012. Read here. 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 Read here. Presented by OMG. I Can Meditate!The OMG. I Can Meditate! app is the easiest way to bring the benefits of meditation into your life. Learn how to meditate using simple techniques to help you reduce stress and anxiety, sleep better, sharpen your mind, and feel happier. Enjoy daily progressive meditations, and a wide variety of specialty meditations to help deal with the challenges of daily life. OMG. I Can Meditate! was called the “best meditation app available in the app store” by AppPicker.com.