The science of meditation

According to the World Economic Forum, globally 44% of workers have experienced workplace stress and anger, which is at an all-time high in the last decade. It has necessitated workplace and holistic wellness in various places. 

In another paper published in ‘Applied Psychology: Health & Well-being’ in 2022, a randomised study carried out by US researchers on loneliness among high schoolers, it emerged that a four-week self-care programme decreased loneliness scores in the participants. 

The self-care programme was designed to develop socio-emotional skills and self-observation among teenagers. In yet another study published in the Frontier Psychology journal in 2023, meditation practice has a positive impact on anxiety, perceived stress, well-being, and telomere length. 

Apart from these proven medical and health-related benefits, meditation gives a sense of joy, peace, and well-being to begin with. 

Meditation is one of the noblest ways to create peace. When we live a balanced life, many issues related to our lifestyle are resolved. We live in contentment, and the impact of the disease or ailment is reduced or removed from our lives. 

Meditation might not claim to cure diseases, but it can certainly prevent lifestyle-related medical challenges. Meditation helps us balance and regulate our lifestyle. It helps build emotional resilience and hence perform better at work. We improve our discretion and discernment, allowing us to make better decisions both personally and professionally.

These and many more such studies point to one thing—meditation is the key to several aspects of our wellbeing. 

In recent times, a lot of emphasis has been placed on meditation as a way to wellness. Quite a few schools and colleges have adopted the practice of meditation before beginning the lessons of the day. And so have corporates come to adopt meditation as a way to holistic wellness. 

The science of meditation has been fascinating to many. Over the past few years, scientists have dug deeper into the positive impact of meditation on the human brain and body, throwing light on its benefits for physical and mental health; and cognitive function.

Holistic wellness 

Neuroplasticity is one key area of interest that has emerged in the research associated with meditation. Neuroplasticity is the brain’s ability to identify and adapt in response to various experiences. 

Research has proven that practicing meditation regularly can alter the structure of the brain, especially the areas that are related to regulating emotions, attention, and self-awareness. 

In many cases, regular meditation is known to have led to structural changes in the brain, particularly in regions associated with attention, emotional regulation, and self-awareness. A thicker prefrontal cortex, which is associated with impulse control, decision-making, and executive functions, has been observed in many who practice meditation regularly. 

Meditation has also been shown to modulate the Default Mode Network (DMN) activity. DMN is a network of brain areas that are involved in self-referential thinking and mind-wandering. By toning down the activity of the DMN, meditation can help people increase a greater sense of awareness of the present moment and reduce anxiety and worry.

Besides this, the effects of meditation on brain structure and function have been associated with numerous physiological benefits. For example, studies have illustrated that meditation can lower blood pressure, decrease levels of stress hormones like cortisol, and strengthen the immune system. 

The physiological changes may lead to the overall effects of meditation as a promoter of health and its potential to prevent or manage various health conditions, including cardiovascular disease, anxiety disorders, and chronic pain.

From a psychological perspective, meditation has been found to promote resilience and emotional balance, improve empathy and compassion, and enhance overall psychological well-being. By cultivating a non-judgmental awareness of one’s thoughts and emotions, meditation can help individuals develop greater emotional regulation skills and a more balanced perspective on life's challenges.

Types of meditation

Different types of meditation practices may impact the brain and body differently. 

Mindfulness meditation, for instance, involves paying attention to the current moment with openness and acceptance. Mindfulness meditation is known for bringing changes in brain circuits, regulating emotions, and attentional networks. 

On the other hand, meditation involving the heart is associated with loving-kindness meditation, and helps nurture compassion towards oneself and others; and this type of meditation has been shown to activate the areas of the brain related to positive emotions and social connection. 

As studies are uncovering the underlying mechanisms and exploring new applications for meditation-based interventions, the potential benefits of meditation for individuals and society are becoming increasingly evident. All we need is a transformation from emotional to a stable state of mind, stress to relief, low attention to enhanced cognitive performance, and as the ultimate integration of mind, body, and spirit through meditation. 

The science of meditation stands out as a profound insight into the way our mind, body, and spirit work in tandem. The role of meditation is not merely traditional anymore. It offers a clear path to mental clarity, emotional balance, and physical vitality. 

In the silence of meditation, we not only discover the essence of our being, but also the transformative power to cultivate a life of harmony, resilience, and profound well-being. 

Thus, meditation is more than a science. It is a portal to a profound self-discovery, a bridge between our inner and outer worlds, and a timeless practice that nourishes the soul and enriches the spirit.