Science

Those who practice meditation know firsthand about the powerful mental, spiritual, and physical benefits of consistent meditation practice. For many of them, meditation has literally transformed their lives. Recently, increasing numbers of scientific studies have confirmed and substantiated the real effects of meditation on both the brain and the body. The field of meditation research has grown exponentially in the past three decades; in 2019, there were over 6,000 peer-reviewed scientific articles on the science of meditation published in academic journals (as found on PubMed, the US National Library of Medicine website). Around the country, prestigious medical centers have established dedicated centers for research and clinical application of meditation and mindfulness, including Benson-Henry Institute for Mind Body Medicine, which studies relaxation response produced by meditation and uses it to treat numerous illnesses at Massachusetts General Hospital, and Jon Kabat-Zinn’s Center for Mindfulness at the University of Massachusetts Medical School.

Meditation dramatically changes body temperature. Mind controls body in extreme experiments

A Harvard study published in Nature confirmed that Tibetan monks can produce extraordinary amounts of body heat by tummo meditation and can raise their body temperature by up to 170F. During tummo, the monk’s body produces enough heat to dry cold, wet sheets put over his shoulders in a frigid (400F) room.

Another study found that during the practice of advanced Buddhist meditation techniques, resting metabolism could be both raised (up to 61%) and lowered (down to 64%).

Harvard neuroscientist: Meditation not only reduces stress, here’s how it changes your brain 

Sara Lazar, a neuroscientist at Massachusetts General Hospital and Harvard Medical School, was one of the first scientists to take the anecdotal claims about the benefits of meditation and mindfulness and test them in brain scans. What she found surprised her — that meditating can literally change your brain.

She and her team conducted a study looking at the brains of long term Buddhist meditation practitioners versus those who have never meditated and found that long term meditators had an increased amount of gray matter in specific regions of the brain cortex, particularly those associated with attention. It is well-documented that our cortex shrinks as we get older – but in this one region of the prefrontal cortex, 50-year-old meditators had the same amount of gray matter as 25-year-olds, suggesting that meditation might offset age-related cortical thinning.

The second study suggested that even short‐term meditation practice may induce significant structural brain changes. The study took people who had never meditated before and put one group through an eight-week mindfulness- based stress reduction program. Brain scans were performed before and after the subjects underwent the eight-week program and were compared to the control group. After eight weeks, there were differences in five different regions in the brains of the two groups. In the group that learned meditation (and meditated on average 27 minutes a day), there was thickening in four distinct regions of the brain, while the fifth region, the amygdala (the area associated with stress, fear and anxiety), actually shrank.

7 Ways Meditation Can Actually Change The Brain

The meditation-and-the-brain research has been rolling in steadily for a number of years now, with new studies coming out just about every week to illustrate some new benefit of meditation. Or, rather, some ancient benefit that is just now being confirmed with MRI or EEG. The practice appears to have an amazing variety of neurological benefits – from changes in grey matter volume to reduced activity in the “me” centers of the brain, to enhanced connectivity between brain regions. Below are some of the most exciting studies that have come out in the last few years and that show that meditation really does produce measurable changes in our most important organ. There’s also good evidence for the psychological effects of meditation, with studies reporting that meditation helps relieve our subjective levels of anxiety and depression, and improve attention, concentration, and overall psychological well-being.

Research over the past two decades broadly supports the claim that meditation and mindfulness — practiced widely for the reduction of stress and promotion of health — exert beneficial effects on physical and mental health and cognitive performance. Recent neuroimaging studies have begun to uncover the brain areas and networks that mediate these positive effects. Therapeutic interventions that incorporate training in mindfulness meditation have become increasingly popular, and a large body of research has established the efficacy of these interventions in reducing symptoms of a number of disorders, including anxiety, depression, substance abuse, chronic pain, and even cardiovascular disease, as well as improving well-being and quality of life. The overall conclusions from these studies are that one can transform the mind through meditation and thereby alter the brain and the periphery in ways that may be beneficial for mental and physical health, and for well-being.

Eight weeks to a better brain: Meditation study shows changes associated with awareness, stress (2011)

https://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/

Mindfulness meditation training changes brain structure in eight weeks. Participating in an 8-week mindfulness meditation program appears to make measurable changes in brain regions associated with memory, sense of self, empathy, and stress. This new study is the first to document meditation-produced changes over time in the brain’s gray matter.

Is meditation associated with altered brain structure? A systematic review and meta-analysis of morphometric neuroimaging in meditation practitioners (2014)

https://www.ncbi.nlm.nih.gov/pubmed/24705269

This meta-review of 21 neuroimaging studies found 8 brain regions consistently altered in meditation practitioners.

8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice – A systematic review (2016)

https://www.ncbi.nlm.nih.gov/pubmed/27429096

8-week program induces demonstrable functional and structural changes in certain areas of the brain that are similar to changes described in studies on traditional meditation practice and are consistent with improved emotion regulation.

Zen meditation: an integration of current evidence (2009)

https://www.ncbi.nlm.nih.gov/pubmed/19422285

Electroencephalographic studies on Zen meditation found increased alpha and theta activity in many brain regions; theta activity in particular seemed to be related to the degree of experience, being greater in expert practitioners and advanced masters. Moreover, Zen meditation practice could protect from cognitive decline usually associated with age and enhance antioxidant activity. From a clinical point of view, Zen meditation was found to reduce stress and blood pressure, and be efficacious for a variety of conditions.

What it means to be Zen: marked modulations of local and interareal synchronization during open monitoring meditation (2015)

https://www.ncbi.nlm.nih.gov/pubmed/25562827

In sum, the present study shows significant relationships of mindfulness and brain activity during meditation indicated by measures of oscillatory power and graph theoretical measures. The most prominent effects occur in brain structures crucially involved in processes of awareness and attention, which also show structural changes in short- and long-term meditators, suggesting continuative alterations in the meditating brain. Overall, our study reveals strong changes in ongoing oscillatory activity as well as connectivity patterns that appear to be sensitive to the psychological state changes induced by Zen meditation.

Enhancing Human Cognition Through Vajrayana Practices (2019)

https://link.springer.com/article/10.1007%2Fs10943-019-00776-z

Here we review new scientific evidence that shows that specific types of meditation that developed out of certain religious traditions such as Vajrayana (Tantric Buddhism) and Hindu Tantra lead to the enhanced cognitive states, characterized by heightened sympathetic activation and phasic alertness (a significant temporary boost in focused attention). The finding demonstrates the existence of enhanced cognitive states—the unique and energized states of consciousness characterized by a dramatic boost in focused attention.

Toward a brain theory of meditation (2019)

https://www.ncbi.nlm.nih.gov/pubmed/30732838

Meditation thus provides a meta-function for an efficient brain/mind regulation, and a flexible allocation of highly limited and often constrained (e.g., by negative emotion and mind wandering) brain activity resources, which can be related to mindfulness.

The neuroscience of mindfulness meditation (Nature Reviews Neuroscience, 2016)

https://www.nature.com/articles/nrn3916

Research over the past two decades broadly supports the claim that mindfulness meditation — practiced widely for the reduction of stress and promotion of health — exerts beneficial effects on physical and mental health, and cognitive performance. Recent neuroimaging studies have begun to uncover the brain areas and networks that mediate these positive effects. The proposed mechanism through which mindfulness meditation exerts its effects is a process of enhanced self-regulation, including attention control, emotion regulation and self-awareness. A number of changes in brain structure have been related to mindfulness meditation. Mindfulness practice enhances attention; the anterior cingulate cortex is the region associated with attention in which changes in activity and/or structure in response to mindfulness meditation are most consistently reported. Mindfulness practice improves emotion regulation and reduces stress; fronto-limbic networks involved in these processes show various patterns of engagement by mindfulness meditation. Mindfulness meditation has potential for the treatment of clinical disorders and might facilitate the cultivation of a healthy mind and increased well-being.

Mindfulness-based stress reduction and health benefits. A meta-analysis (2004)

https://www.ncbi.nlm.nih.gov/pubmed/15256293/

Mindfulness-based stress reduction (MBSR) is a structured group program that employs mindfulness meditation to alleviate suffering associated with physical, psychosomatic and psychiatric disorders. In the last two decades, a number of research reports appeared that seem to support many of these claims. We performed a comprehensive review and sixty-four health-related studies related to MBSR were found, but only 20 reports met criteria of acceptable quality to be included in the meta-analysis. Acceptable studies covered a wide spectrum of clinical populations (e.g., pain, cancer, heart disease, depression, and anxiety), as well as stressed nonclinical groups. Standardized measures of physical and mental well-being constituted the dependent variables of the analysis. The results suggest that MBSR may help a broad range of individuals to cope with their clinical and nonclinical problems.

Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis (2014)

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754

Review of 47 randomized clinical trials with active controls for placebo effects demonstrated that mindfulness meditation programs improve symptoms of anxiety, depression and pain in diverse adult clinical populations. These effects are comparable with what would be expected from the use of an antidepressant in a primary care population but without the associated toxicities.

Effects of mindfulness on psychological health: a review of empirical studies (2011)

https://www.ncbi.nlm.nih.gov/pubmed/21802619

Mindfulness brings about various positive psychological effects, including increased subjective well-being, reduced psychological symptoms and emotional reactivity, and improved behavioral regulation.

The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review (2010)

https://www.ncbi.nlm.nih.gov/pubmed/20350028/

Meta-analysis of 39 studies suggests that mindfulness-based therapy was moderately effective for improving anxiety and mood symptoms and is a promising intervention for treating anxiety and mood problems in clinical populations.

Alterations in brain and immune function produced by mindfulness meditation (2003)

https://www.ncbi.nlm.nih.gov/pubmed/12883106

These findings demonstrate that a short program in mindfulness meditation produces demonstrable effects on brain and immune function.

Meditation can produce beneficial effects to prevent cardiovascular disease (2014)

https://www.ncbi.nlm.nih.gov/pubmed/25390009

All types of meditation are associated with blood pressure control, enhancement in insulin resistance, reduction of lipid peroxidation and cellular senescence, independent of type of meditation. Stress reduction was observed in several types of meditation. After meditation, hormonal orchestration modulates effects in the central nervous system and in the body. This review presents scientific evidence to explain how meditation can produce beneficial effects on the cardiovascular system, and particularly regarding vascular aspects.

Meditation and blood pressure: a meta-analysis of randomized clinical trials (2017)

https://www.ncbi.nlm.nih.gov/pubmed/28033127

CONCLUSION: Non-transcendental meditation may serve as a promising alternative approach for lowering both SBP and DBP (systolic and diastolic blood pressure).

Meditation and Cardiovascular Risk Reduction: A Scientific Statement From the American Heart Association (2017)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5721815/

Overall, studies of meditation suggest a possible benefit on cardiovascular risk. Given the low costs and low risks of this intervention, meditation may be considered as an adjunct to guideline‐directed cardiovascular risk reduction by those interested in this lifestyle modification.

Mindfulness Training for smoking cessation: results from a randomized controlled trial (2011)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191261/

This initial trial of Mindfulness Training may confer benefits greater than those associated with current standard treatments for smoking cessation.

Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres (2009)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057175/

Some forms of meditation may have salutary effects on telomere length by reducing cognitive stress and stress arousal and increasing positive states of mind and hormonal factors that may promote telomere maintenance.

Future directions in meditation research: Recommendations for expanding the field of contemplative science (2018)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221271/

(this review touches upon mystical and transcendental aspects of meditation)

11 Proven Health Benefits of Meditation

http://www.greenmedinfo.com/blog/11-proven-health-benefits-meditation

(relieve chronic pain, reduce stress, slow aging, reduce blood pressure, heart attack and stroke, improve heart and lung function, improve sleep, alleviate depression, reduce headaches, reduce symptoms of PTSD, treat addictions)

12 Science-Based Benefits of Meditation by Matthew Thorpe, MD, PhD (2017)

https://www.healthline.com/nutrition/12-benefits-of-meditation

(reduces stress, controls anxiety, promotes emotional health, enhances self-awareness, lengthens attention span, may reduce age-related memory loss, can generate kindness, may help fight addictions, improves sleep, helps control pain, can decrease blood pressure)

96 Abstracts about Meditation Research on Therapeutic Action of Meditation on various diseases

http://www.greenmedinfo.com/therapeutic-action/meditation