The Magic of Meditation: Rewire Your Mind & Body

Many of us have heard the boasted benefits of meditation, but how much of an impact does meditation really have on us? Turning to scientific studies for an accurate response, meditation is found to be nothing short of magic. 

What is Meditation?

Meditation has been practised for thousands of years, providing peace and healing. Meditation is often associated with sitting in a specific yogic posture and “thinking nothing”. Although this is a very common style of meditation, there are many different methods of meditation one can engage in, varying in postures or focus which ultimately clear the emotional overload we tend to carry. Some examples are guided meditation, yoga, mantra, prayer, tai chi, mindfulness meditation, qi gong, and much more. You can be in a meditative state at anytime, even while engaging in ordinary tasks such as conversing, walking, drawing and more. So what is a meditative state?

The Science Behind Meditative States

Meditation is simply the practice of concentration, mindfulness, and focused faith; turning off the rambling of the mind and reconnecting with the body, moment, and letting go of worries or doubt. Scientifically speaking, when individuals are in a state of meditation, their brain waves slow down (figure 1) from the typical wakeful beta of gamma state down to alpha or theta during deeper levels of concentration [1,2]. The alpha or theta levels of consciousness can also be referred to as a state of ‘flow’ which can be achieved in various ways through meditative techniques hosting a magnitude of benefits. Different levels of brain activity has its beneficial functionality. Knowing the science behind meditation and its connection to brain wave levels is important because if you are sitting in a yogic position for hours with your mind stays in gamma state, you may not reap all the benefits of meditation. Rather, a short but more effective style of meditation that suits you which allows you to access alpha or even theta states can let you tap into your greater potential and provide real benefits. Some of these many scientifically proven benefits are listed here.

1. Increased Creativity & Memory 

Studies have shown that alpha states in humans are correlated with increased creativity[3,4]. Scientists studied a group of amateurs practice 2 different methods of meditation. The first group was “open-monitoring” in which the participants would observe and note phenomena in the moment while allowing their concentration to be flexible and unrestricted. The second group was engaging in “focused attention” in which participants had to concentrate on a singular object such as breathing and ignore all other stimuli. Following these meditation sessions, the participants were investigated to determine their cognitive ability. The study concluded that open-monitoring meditation was significantly more effective in promoting divergent thinking, the driving force behind creativity and generating original ideas. The study also discovered that focused attention meditation was strongly correlated with convergent thinking, which is useful in formulating solutions and narrowing down options[5]. Additionally, only a brief daily practice of meditation in novice meditators proved to enhance attention, working memory, recognition memory, and decrease stress levels[6]. Can this evidence suggest that regular meditation may be a cure for ADHD? 

2. Decreased Depression and Anxiety 

Meditation can give you a deep sense of calm and put you in a tranquil state, turning off the non-stop chatter of the mind that reminisces about the past, or worries about the future, pulling you into the present moment. Allowing your mind to rest has enormous long-lasting benefits in significantly alleviating depression and anxiety symptoms[7]. Meditation has been shown to increase alpha and theta power even when not meditating allowing you to be more attentive and relaxed in your day-to-day life[25]. During highly stressful times of COVID-19, meditation practises were used to help many healthcare workers, patients, carers, and the general public relieve anxiety, depression as well as pain perception[8]. 

Serotonin is a chemical that is responsible for our feelings of well-being. Individuals suffering from depression are found to have a deficiency of this neurotransmitter[9]. A serotonin deficiency is also found in patients diagnosed with panic disorder[10]. Multiple studies found increased levels of serotonin in participants following meditation sessions[11,12]. Another study conducted over a weekend meditation workshop reported that following the workshop, participants had increased happiness, while anxiety, depression, and PTSD all declined[13]. These findings are remarkable and provide sufficient evidence that meditation techniques can drastically assist in lowering depression and anxiety while increasing mood and stability[14]. 

3. Anti-aging and Alzheimer’s Prevention 

As we age, we tend to lose some of our cognitive abilities. Meditation practises may be able to slow or prevent cognitive decline, as studied in people with Alzeimers’s disease[15]. The study found that patients with Alzeimers’s disease who engaged in mindfulness meditation over 2 years resulted in drastic improvements in cognitive flexibility. More studies are yet to be conducted on the effects of meditation on anti-aging at the cellular level to conclude a causal relationship, but currently, it is thought that long-term meditation is correlated with cell preservation and thought to have effects on telomere length[21, 22]. 

4. Strengthened Immunity

Pro and anti-inflammatory proteins help us overcome diseases in various ways. Studies found that meditation increases these proteins, and many other disease-fighting cells. Mindfulness meditation was found to increase T-cell activity in people with HIV and breast cancer[16]. These findings are remarkable as the improvement of biomarkers may suggest the progression of the disease, also indicating that meditation can play an important role in fighting diseases. Another remarkable study indicated that participants who practised meditation over an 8-week program had increased levels of the protein interleukin-8 which suggests an improved immune system[17]. Yet another study conducted on colitis patients who participated in a mind-body meditation program unveiled an increase in interleukin-10 showing rapid wound healing which is a process of the immune system[18,19]. Meditation also reduces inflammation, increases disease-fighting powers, and strengthens immune response[20]. 

5. Improved Sleep

Sleep plays an important role in healing and rejuvenation, not getting enough sleep can lead to poor mental health and interfere with optimal day-to-day functioning. Another valuable benefit is that meditation improves sleep quality and reduces insomnia. People who meditate have significantly higher amounts of sleep promoting hormone, melatonin[23]. Melatonin is made out of serotonin in the pineal gland [24]. 

“Quiet the mind and the soul will speak.”

–Ma Jaya Sati Bhagavati

There may have been cynicism to the magic of meditation, but now knowing all the science that backs these claims, there is no reason not to introduce meditation as a daily practice into your life. Incorporating a short and simple meditation ritual into your morning routine can deliver benefits in almost all areas of your life, from daily stresses, times of adversity to sleep, mental health and physiology. Stop relying on the instant gratification of a short term external substance, but rather train and trust the power you have within. 

Meditation has countless benefits that are still unknown and researchers continue to uncover the benefits bit by bit as we evolve. It is not something you do, it is the state you are in which allows you to tap into your innate wisdom, knowing that you are equipped with all the tools you need. It allows you to release your fears and see things clear, so remember to keep your brainwaves slow, and let things flow. 

“The heart knows, but the mind won’t listen. Keep your brain waves slow, and go with the flow.”

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