What’s the Bottom Line?
How much do we know about meditation?
Many studies have been conducted to look at how meditation may be helpful for a variety of conditions, such as high blood pressure, certain psychological disorders, and pain. A number of studies also have helped researchers learn how meditation might work and how it affects the brain.
What do we know about the effectiveness of meditation?
Some research suggests that practicing meditation may reduce blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, and insomnia. Evidence about its effectiveness for pain and as a smoking-cessation treatment is uncertain.
What do we know about the safety of meditation?
Meditation is generally considered to be safe for healthy people. However, people with physical limitations may not be able to participate in certain meditative practices involving movement.
What Is Meditation?
Meditation is a mind and body practice that has a long history of use for increasing calmness and physical relaxation, improving psychological balance, coping with illness, and enhancing overall health and well-being. Mind and body practices focus on the interactions among the brain, mind, body, and behavior. A new report based on data from the 2017 National Health Interview Survey (NHIS) found that U.S. adults’ use of meditation in the past 12 months tripled between 2012 and 2017 (from 4.1 percent to 14.2 percent). The use of meditation by U.S. children (aged 4 to 17 years) also increased significantly (from 0.6 percent in 2012 to 5.4 percent in 2017).
There are many types of meditation, but most have four elements in common: a quiet location with as few distractions as possible; a specific, comfortable posture (sitting, lying down, walking, or in other positions); a focus of attention (a specially chosen word or set of words, an object, or the sensations of the breath); and an open attitude (letting distractions come and go naturally without judging them).
What the Science Says About the Effectiveness of Meditation
Many studies have investigated meditation for different conditions, and there’s evidence that it may reduce blood pressure as well as symptoms of irritable bowel syndrome and flare-ups in people who have had ulcerative colitis. It may ease symptoms of anxiety and depression, and may help people with insomnia.
Read more about meditation for these conditions:
- For High Blood Pressure
- For Irritable Bowel Syndrome
- For Ulcerative Colitis
- For Anxiety, Depression, and Insomnia
- For Smoking Cessation
- Results from a 2011 NCCIH-funded study of 279 adults who participated in an 8-week Mindfulness-Based Stress Reduction (MBSR) program found that changes in spirituality were associated with better mental health and quality of life.
- Guidelines from the American College of Chest Physicians published in 2013 suggest that MBSR and meditation may help to reduce stress, anxiety, pain, and depression while enhancing mood and self-esteem in people with lung cancer.
- Clinical practice guidelines issued in 2014 by the Society for Integrative Oncology (SIC) recommend meditation as supportive care to reduce stress, anxiety, depression, and fatigue in patients treated for breast cancer. The SIC also recommends its use to improve quality of life in these people.
- Meditation-based programs may be helpful in reducing common menopausal symptoms, including the frequency and intensity of hot flashes, sleep and mood disturbances, stress, and muscle and joint pain. However, differences in study designs mean that no firm conclusions can be drawn.
- Because only a few studies have been conducted on the effects of meditation for attention deficit hyperactivity disorder (ADHD), there isn’t sufficient evidence to support its use for this condition.
- A 2014 research review suggested that mind and body practices, including meditation, reduce chemical identifiers of inflammation and show promise in helping to regulate the immune system.
- Results from a 2013 NCCIH-supported study involving 49 adults suggest that 8 weeks of mindfulness training may reduce stress-induced inflammation better than a health program that includes physical activity, education about diet, and music therapy.
Meditation and the Brain
Some research suggests that meditation may physically change the brain and body and could potentially help to improve many health problems and promote healthy behaviors.
Read more about meditation and the brain:
What the Science Says About Safety and Side Effects of Meditation
- Meditation is generally considered to be safe for healthy people.
- People with physical limitations may not be able to participate in certain meditative practices involving movement. People with physical health conditions should speak with their health care providers before starting a meditative practice, and make their meditation instructor aware of their condition.
- There have been rare reports that meditation could cause or worsen symptoms in people with certain psychiatric problems like anxiety and depression. People with existing mental health conditions should speak with their health care providers before starting a meditative practice, and make their meditation instructor aware of their condition.
NCCIH-supported studies are investigating meditation for:
- Teens experiencing chronic, widespread pain, such as from fibromyalgia
- Stress reduction for people with multiple sclerosis
- Post-traumatic stress disorder, headaches, reducing blood pressure.
More to Consider
- Don’t use meditation to replace conventional care or as a reason to postpone seeing a health care provider about a medical problem.
- Ask about the training and experience of the meditation instructor you are considering.
- Tell all your health care providers about any complementary or integrative health approaches you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.
Interested in trying meditation? ClubWorx Offers Meditation Classes… check out our schedule on Group Exercise