This is a guidebook to the many different styles of meditation, the various benefits of each practice, plus free guided audio practices that help you learn how to meditate.

How do you learn to meditate? In mindfulness meditation, were learning how to pay attention to the breath as it goes in and out, and notice when the mind wanders from this task. This practice of returning to the breath builds the muscles of attention and mindfulness.

When we pay attention to our breath, we are learning how to return to, and remain in, the present momentto anchor ourselves in the here and now on purpose, without judgement.

In mindfulness practice, we are learning how to return to, and remain in, the present momentto anchor ourselves in the here and now on purpose, without judgement.

The idea behind mindfulness seems simplethe practice takes patience. Indeed, renowned meditation teacher Sharon Salzberg recounts that her first experience with meditation showed her how quickly the mind gets caught up in other tasks. I thought, okay, what will it be, like, 800 breaths before my mind starts to wander? And to my absolute amazement, it was one breath, and Id be gone, says Salzberg.

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While meditation isnt a cure-all, it can certainly provide some much-needed space in your life. Sometimes, thats all we need to make better choices for ourselves, our families, and our communities. And the most important tools you can bring with you to your meditation practice are a little patience, some kindness for yourself, and a comfortable place to sit.

The first thing to clarify: What were doing here is aiming for mindfulness, not some process that magically wipes your mind clear of the countless and endless thoughts that erupt and ping constantly in our brains. Were just practicing bringing our attention to our breath, and then back to the breath when we notice our attention has wandered.

Welcome back. What happened? How long was it before your mind wandered away from your breath? Did notice how busy your mind was even without your consciously directing it to think about anything in particular? Did you notice yourself getting caught up in thoughts before you came back to reading this? We often have little narratives running in our minds that we didnt choose to put there, like: Why DOES my boss want to meet with me tomorrow? I should have gone to the gym yesterday. Ive got to pay some bills or (the classic) I dont have time to sit still, Ive got stuff to do.

We practice mindfulness so we can learn how to recognize when our minds are doing their normal everyday acrobatics, and maybe take a pause from that for just a little while so we can choose what wed like to focus on.

If you experienced these sorts of distractions (and we all do), youve made an important discovery: simply put, thats the opposite of mindfulness. Its when we live in our heads, on automatic pilot, letting our thoughts go here and there, exploring, say, the future or the past, and essentially, not being present in the moment. But thats where most of us live most of the timeand pretty uncomfortably, if were being honest, right? But it doesnt have to be that way.

We practice mindfulness so we can learn how to recognize when our minds are doing their normal everyday acrobatics, and maybe take a pause from that for just a little while so we can choose what wed like to focus on. In a nutshell, meditation helps us have a much healthier relationship with ourselves (and, by extension, with others).

When we meditate, we inject far-reaching and long-lasting benefits into our lives. And bonus: you dont need any extra gear or an expensive membership.

Here are five reasons to meditate:

1: Understand your pain 2: Lower your stress 3: Connect better 4: Improve focus 5: Reduce brain chatter

Meditation is simpler (and harder) than most people think. Read these steps, make sure youre somewhere where you can relax into this process, set a timer, and give it a shot:

Find a place to sit that feels calm and quiet to you.

If youre just beginning, it can help to choose a short time, such as five or 10 minutes.

You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneelall are fine. Just make sure you are stable and in a position you can stay in for a while.

Follow the sensation of your breath as it goes in and as it goes out.

Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wanderedin a few seconds, a minute, five minutessimply return your attention to the breath.

Dont judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

When youre ready, gently lift your gaze(if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

Thats it! Thats the practice. You go away, you come back, and you try to do it as kindly as possible.

Try this 3-part guided audio series from Barry Boyce:

How long would you like to meditate? Sometimes we only have time for a quick check-in, sometimes we can dip in a little longer. Meditating every helps build awareness, fosters resilience, and lower stress. Try to make meditation a habit by practicing with these short meditations from our Editor-in-Chief Barry Boyce. Find time to site once a day for one month and see what you notice.

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Weve gone over the basic breath meditation so far, but there are other mindfulness techniques that use different focal points than the breath to anchor our attentionexternal objects like a sound in the room, or something broader, such as noticing spontaneous things that come into your awareness during an aimless wandering practice. But all of these practices have one thing in common: We notice that our minds ARE running the show a lot of the time. Its true. We think thoughts, typically, and then we act. But here are some helpful strategies to change that up:

Its estimated that 95%of our behavior runs on autopilot. Thats because neural networks underlie all of our habits, reducing our millions of sensory inputs per second into manageable shortcuts so we can function in this crazy world. These default brain signals are so efficient that they often cause us to relapse into old behaviors before we remember what we meant to do instead.

Mindfulness is the exact opposite of these default processes. Its executive control rather than autopilot, and enables intentional actions, willpower, and decisions. But that takespractice. The more we activate the intentional brain, the stronger it gets. Every time we do something deliberate and new, we stimulate neuroplasticity, activating our grey matter, which is full of newly sprouted neurons that have not yet been groomed for autopilot brain.

But heres the problem. While our intentional brain knows what is best for us, our autopilot brain causes us to shortcut our way through life. So how can we trigger ourselves to be mindful when we need it most? This is where the notion of behavior design comes in. Its a way to put your intentional brain in the drivers seat. There are two ways to do thatfirst, slowing down the autopilot brain by putting obstacles in its way, and second, removing obstacles in the path of the intentional brain, so it can gain control.

Shifting the balance to give your intentional brain more power takes some work, though. Here are some ways to get started.

Once you have explored a basic seated meditation practice, you might want to consider other forms of meditation including walking and lying down. Whereas the previous meditations used the breath as a focal point for practice, these meditations below focus on different parts of the body.

Try this: feel your feet on the ground right now. In your shoes or without, it doesnt matter. Then track or scan over your whole body, bit by bitslowlyall the way up to the crown of your head. The point of this practice is to check in with your whole body: Fingertips to shoulders, butt to big toe. Only rules are: No judging, no wondering, no worrying (all activities your mind may want to do); just check in with the physical feeling of being in your body. Aches and pains are fine. You dont have to do anything about anything here. Youre just noticing.

Begin to focus your attention on different parts of your body. You can spotlight one particular area or go through a sequence like this: toes, feet (sole, heel, top of foot), through the legs, pelvis, abdomen, lower back, upper back, chest shoulders, arms down to the fingers, shoulders, neck, different parts of the face, and head. For each part of the body, linger for a few moments and notice the different sensations as you focus.

The moment you notice that your mind has wandered, return your attention to the part of the body you last remember.

If you fall asleep during this body-scan practice, thats okay. When you realize youve been nodding off, take a deep breath to help you reawaken and perhaps reposition your body (which will also help wake it up). When youre ready, return your attention to the part of the body you last remember focusing on.

Fact: Most of us live pretty sedentary lives, leaving us to build extra-curricular physical activity into our days to counteract all that. Point is: Mindfulness doesnt have to feel like another thing on your to-do list. It can be injected into some of the activities youre already doing. Heres how to integrate a mindful walking practice into your day.

As you begin, walk at a natural pace. Place your hands wherever comfortable: on your belly, behind your back, or at your sides.

You cannot will yourself into particular feelings toward yourself or anyone else. Rather, you can practice reminding yourself that you deserve happiness and ease and that the same goes for your child, your family, your friends, your neighbors, and everyone else in the world.

This loving-kindness practice involves silently repeating phrases that offer good qualities to oneself and to others.

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When youre new to meditation, its natural for questions to pop up often. These answers may ease your mind.

1) If I have an itch, can I scratch it? Yeshowever, first try scratching it with your mind before using your fingers.

2) Should I breathe fast or slow or in between? Only worry if youve stopped breathing. Otherwise, youre doing fine. Breath in whatever way feels comfortable to you.

3) Should my eyes be open or closed? No hard-and-fast rules. Try both. If open, not too wide, and with a soft, slightly downward gaze, not focusing on anything in particular. If closed, not too hard, and not imagining anything in particular in your minds eye.

4) Is it possible Im someone who just CANNOT meditate? When you find yourself asking that question, your meditation has officially begun. Everyone wonders that. Notice it. Escort your attention back to your object of focus (the breath). When youre lost and questioning again, come back to the breathe again. Thats the practice. Theres no limit to the number of times you can be distracted and come back to the breath. Meditating is not a race to perfectionIts returning again and again to the breath.

5) Is it better to practice in a group or by myself? Both are great! Its enormously supportive to meditate with others. And, practicing on your own builds discipline.

6) Whats the best time of day to meditate? Whatever works. Consider your circumstances: children, pets, work. Experiment. But watch out. If you always choose the most convenient time, it will usually be tomorrow.

7) What if I get sexually (and physically) aroused by thoughts in my head? No big deal. Meditation stokes the imagination. In time, every thought and sensation will pop up (so to speak). And come back. Same old story. Release the thought, bring awareness and receptivity to body sensations, bring attention back to your chosen object (the breath, in this case). Repeat.

8) Do you have any tips on integrating pets into meditation practice? While meditating, we dont have to fight off distractions like a knight slaying dragons. If your dog or cat comes into the room and barks and meows and brushes up against you or settles down on a part of your cushion, no big deal. Let it be. What works less well is to interrupt your session to relate to them. If thats whats going to happen, try to find a way to avoid their interrupting your practice.

Meditation is no more complicated than what weve described above. It is that simple and that challenging. Its also powerful and worth it. The key is to commit to sit every day, even if its for five minutes. Meditation teacher Sharon Salzberg says: One of my meditation teachers said that the most important moment in your meditation practice is the moment you sit down to do it. Because right then youre saying to yourself that you believe in change, you believe in caring for yourself, and youre making it real. Youre not just holding some value like mindfulness or compassion in the abstract, but really making it real.

Mindful has many resources to help you live a more mindful life and tap into the best of who you are:

Forgiveness is a unique form of nourishment, a way of providing ourselves and others a spaciousness around our conflicts and difficulties. Try this short meditation to help you let go and move on. Read More

Most of us associate looking in the mirror with narcissism or feelings of inadequacy, but learning how to see yourself in your own reflection can increase self-compassion, aid stress-management, and improve relationships and emotional resilience. Read More

Explore these simple practices to connect, focus, and be in the moment. Read More

Weve rounded up our most popular guided meditations from the past year to help deepen your practice and provide support for every aspect of your life. Read More

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How to Meditate - Mindful

The popularity of meditation is increasing as more people discover its benefits.

Meditation is a habitual process of training your mind to focus and redirect your thoughts.

You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

This article reviews 12 health benefits of meditation.

Stress reduction is one of the most common reasons people try meditation.

One study including over 3,500 adults showed that it lives up to its reputation for stress reduction (1).

Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammation-promoting chemicals called cytokines.

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure and contribute to fatigue and cloudy thinking.

In an eight-week study, a meditation style called "mindfulness meditation" reduced the inflammation response caused by stress (2).

Another study in nearly 1,300 adults demonstrated that meditation may decrease stress. Notably, this effect was strongest in individuals with the highest levels of stress (3).

Research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder and fibromyalgia (4, 5, 6, 7, 8).

Less stress translates to less anxiety.

For example, an eight-week study of mindfulness meditation helped participants reduce their anxiety.

It also reduced symptoms of anxiety disorders, such as phobias, social anxiety, paranoid thoughts, obsessive-compulsive behaviors and panic attacks (9).

Another study followed up with 18 volunteers three years after they had completed an eight-week meditation program. Most volunteers had continued practicing regular meditation and maintained lower anxiety levels over the long term (10).

A larger study in 2,466 participants also showed that a variety of different meditation strategies may reduce anxiety levels (11).

For example, yoga has been shown to help people reduce anxiety. This is likely due to benefits from both meditative practice and physical activity (12).

Meditation may also help control job-related anxiety in high-pressure work environments. One study found that a meditation program reduced anxiety in a group of nurses (13).

Some forms of meditation can also lead to an improved self-image and more positive outlook on life.

Two studies of mindfulness meditation found decreased depression in over 4,600 adults (1, 14).

One study followed 18 volunteers as they practiced meditation over three years. The study found that participants experienced long-term decreases in depression (10).

Inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may reduce depression by decreasing these inflammatory chemicals (15).

Another controlled study compared electrical activity between the brains of people who practiced mindfulness meditation and the brains of others who did not.

Those who meditated showed measurable changes in activity in areas related to positive thinking and optimism (16).

Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self.

For example, self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you.

Other forms teach you to recognize thoughts that may be harmful or self-defeating. The idea is that as you gain greater awareness of your thought habits, you can steer them toward more constructive patterns (17, 18, 19).

A study of 21 women fighting breast cancer found that when they took part in a tai chi program, their self-esteem improved more than it did than in those who received social support sessions (20).

In another study, 40 senior men and women who took a mindfulness meditation program experienced reduced feelings of loneliness, compared to a control group that had been placed on a wait list for the program (21).

Also, experience in meditation may cultivate more creative problem solving (22).

Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention.

For example, a study looked at the effects of an eight-week mindfulness meditation course and found it improved participants' ability to reorient and maintain their attention (23).

A similar study showed that human resource workers who regularly practiced mindfulness meditation stayed focused on a task for longer.

These workers also remembered details of their tasks better than their peers who did not practice meditation (24).

Moreover, one review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying and poor attention (25).

Even meditating for a short period may benefit you. One study found that four days of practicing meditation may be enough to increase attention span (26).

Improvements in attention and clarity of thinking may help keep your mind young.

Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus thoughts. It improved participants' ability to perform memory tasks in multiple studies of age-related memory loss (27).

Furthermore, a review of 12 studies found that multiple meditation styles increased attention, memory and mental quickness in older volunteers (28).

In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia. It can also help control stress and improve coping in those caring for family members with dementia (27, 29).

Some types of meditation may particularly increase positive feelings and actions toward yourself and others.

Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself.

Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances and ultimately enemies.

Twenty-two studies of this form of meditation have demonstrated its ability to increase peoples' compassion toward themselves and others (30).

One study of 100 adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent.

In other words, the more effort people put into Metta meditation, the more positive feelings they experienced (31).

Another group of studies showed the positive feelings people develop through Metta meditation can improve social anxiety, reduce marriage conflict and help anger management (32).

These benefits also appear to accumulate over time with the practice of loving-kindness meditation (33).

The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors (34).

Research has shown that meditation may help people learn to redirect their attention, increase their willpower, control their emotions and impulses and increase their understanding of the causes behind their addictive behaviors (35, 36).

One study that taught 19 recovering alcoholics how to meditate found that participants who received the training got better at controlling their cravings and craving-related stress (37).

Meditation may also help you control food cravings. A review of 14 studies found mindfulness meditation helped participants reduce emotional and binge eating (38).

Nearly half the population will struggle with insomnia at some point.

One study compared two mindfulness-based meditation programs by randomly assigning participants to one of two groups. One group practiced meditation, while the other didn't.

Participants who meditated fell asleep sooner and stayed asleep longer, compared to those who didn't meditate (39).

Becoming skilled in meditation may help you control or redirect the racing or "runaway" thoughts that often lead to insomnia.

Additionally, it can help relax your body, releasing tension and placing you in a peaceful state in which you're more likely to fall asleep.

Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions.

For example, one study used functional MRI techniques to observe brain activity as participants experienced a painful stimulus. Some participants had gone through four days of mindfulness meditation training, while others had not.

The meditating patients showed increased activity in the brain centers known to control pain. They also reported less sensitivity to pain (40).

One larger study looked at the effects of habitual meditation in 3,500 participants. It found that meditation was associated with decreased complaints of chronic or intermittent pain (1).

An additional study of meditation in patients with terminal diseases found meditation may help mitigate chronic pain at the end of life (4).

In each of these scenarios, meditators and non-meditators experienced the same causes of pain, but meditators showed a greater ability to cope with pain and even experienced a reduced sensation of pain.

Meditation can also improve physical health by reducing strain on the heart.

Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function.

High blood pressure also contributes to atherosclerosis, or narrowing of the arteries, which can lead to heart attacks and strokes.

A study of 996 volunteers found that when they meditated by concentrating on a "silent mantra" a repeated, non-vocalized word reduced blood pressure by about five points, on average.

This was more effective among older volunteers and those who had higher blood pressure prior to the study (41).

A review concluded that several types of meditation produced similar improvements in blood pressure (42).

In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, tension in blood vessels and the "fight-or-flight" response that increases alertness in stressful situations (43).

People practice many different forms of meditation, most of which don't require specialized equipment or space. You can practice with just a few minutes daily.

If you want to start meditating, try choosing a form of meditation based on what you want to get out of it.

There are two major styles of meditation:

To find out which styles you like best, check out the variety of free, guided meditation exercises offered by UCLA and Head in the Clouds. They're an excellent way to try different styles and find one that suits you.

If your regular work and home environments do not allow for consistent, quiet alone time, consider participating in a class. This can also improve your chances of success by providing a supportive community.

Alternatively, consider setting your alarm a few minutes early to take advantage of quiet time in the morning. This may help you develop a consistent habit and allow you to start the day positively.

Meditation is something everyone can do to improve their mental and emotional health.

You can do it anywhere, without special equipment or memberships.

Alternatively, meditation courses and support groups are widely available.

There's a great variety of styles too, each with different strengths and benefits.

Trying out a style of mediation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.

More:

12 Science-Based Benefits of Meditation

FISHERS, Ind. (WTHR) Do you start to feel stressed just thinking about going to work? Maybe that feeling is stemming from a big project you have to present to your boss in a few months. Or do you have a student athlete at home whose ability is being capped because of doubts swirling in their head? You might want to consider looking into meditation.

"Meditation is about taking your body out of a fight-or-flight state, a stress state, and turning off that reaction to your nervous system so your body can go into a healing practice," said Paula Lord with BODY by GymRoots. "When I talk about healing, imagine if I cut myself. My body knows how to naturally heal that. Its not some crazy-out-there-idea of healing. Its literally my body's ability to heal itself if I injure it."

Lord brings people back to even at a studio in Fishers called BODY by GymRoots. She hasn't been meditating that long. In fact, she's only been practicing it for two years.

There are many different types of meditation. The type Lord practices is called the meditation on Twin Hearts.

"Its a very powerful packed way of utilizing the life energy that's all around us," said Lord. "Youve heard of life energy through Tai chi. We call it prana, so it's utilizing that prana through meditation and bringing it into our body and helping our bodys healing process be stronger."

If you've never meditated before, Lord suggests starting with five minutes a day.

"Its a lot like upgrading the hardware in your phone," said Lord. "If I had still had the iPhone 3, I wouldnt be able to do much with it. So, as I increase the amount of time I meditate, its like upgrading my phone. So the more I meditate, the stronger I get with it, the more I get to have the most up-to-date, usable equipment."

After just two years of meditating, Lord says she feels like she has more energy and less pain. She also believes meditating can help each and every one of us accomplish extraordinary things. When she started seeing the benefits in her life, she began teaching her daughter and other young athletes.

"She is now 21 years old," said Lord. "She competes in gymnastics for Northern Illinois University."

Lord says her daughter recently finished with a 9.9 on beam and led her team to a conference championship.

"They asked 'what did you do in the locker room before you came out?'" said Lord. "And her first response was 'well, I like to do meditation, and I did that before I came out.' You can do that experiment without meditation, but you have to give credit or a nod where it gave her the ability to perform under pressure."

If you're looking for something to do while you're at the office to get you back to even, Lord suggests giving your eyes a break.

"Sit back and practice turning your eyes to the left, right, up, down," said Lord. "Look around and change the focal point or go look our the window for around 20 seconds every hour."

And when you pick your kids up from school, Lord suggests turning on some light music and have your kids practicing deep breathing with you while you're driving them to their next activity.

"Meditation is not something you have to wear a robe and a scarf for," said Lord. "And you don't even have to turn off the lights or have a quiet space. We would like to find our quiet in the midst of all the chaos."

Lord believes apps can help your kids grasp the concept of meditation but then, you should see if your kids can eventually meditate without them.

"I work with a lot of athletes and kids who are a little young for the powerful Twin Hearts method," said Lord. "We teach them a little bit about the breathing so then, they will utilize the apps in their daily life because it is so easy for them even just walking around at school. Pop in the headphones, go to that calm space, and [it] helps them achieve that state. Also, don't get too dependent on them. Utilize this as a tool to help you learn what its like to be calm, and see what you can do without it."

Paul Wilson teaches Transcendental Meditation in Indianapolis. It's been taught in Indiana for 51 years and research has shown that this technique helps with stress-related conditions, brain function, cardiovascular health and post-traumatic stress.

He says transcendental meditation can't be learned through an app.

"Many people at the free weekly introductory talks at our Nora office have tried meditation phone apps. Hardly anyone says the apps are easy or effective for reducing their stress and anxiety," said Wilson.

Transcendental Meditation Indianapolis offers free introductory talks on the TM technique every Wednesday at both noon and 7:00 p.m., as well as by appointment.

"We make the TM technique affordable for as wide a range of incomes as possible, offering sliding scale, one-time payment even those on government assistance can usually afford if they are serious about feeling better," said Wilson. "This simple system of deep meditation is much less expensive than a single day in a cardiac unit."

Meditation at BODY by GymRoots is free on Wednesdays at 7:00 p.m. and Thursdays at 8:15 a.m., but you do need to reserve a spot. Love donations are accepted. The next classes on pranic healing at BODY by GymRoots are scheduled to happen June 5-7.

Ball State also recently shared its planetarium-based meditation program. They decided to develop this to help with the rise in mental-health awareness and treatment options. Part of this initiative includes a fulldome planetarium program called "Sunset Meditation."

Read this article:

Using meditation to benefit your life - WTHR

It's no secret that meditation can soothe even the most intense anxiety with enough practice, but now scientists are able to show how it changes the brain.

A study published in Brain and Cognition found that transcendental meditation promotes overall wellbeing by reducing stress. Scientists also found that certain brain structures related to mood-regulation changed after daily meditation.

Transcendental meditation involves silently repeating one-word mantras to oneself. The mantras typically are only one or two syllables long. In order to see the most benefits, experts recommendpeople meditate twice a day for 20 minutes.

When study participants followed that recommendation for three months, researchers observed changes in the connectivity of three major brain regions the precuneus, left parietal lobe and insula. Theparticipants also experienced reduced anxiety and stresslevels.

"The fact that transcendentalmeditation has measurable effects on the dialogue between brain structures involved in the modulation of affective states opens new perspectives for the understanding of brain-mind relationships," Pietro Pietrini, a director at the IMT School for Advanced Studies Lucca, said in a statement.

To try this form of meditation yourself, Yoga Journal recommends finding a position that's comfortable to you either sitting or lying down. Silently repeat the mantra you have chosen twice once when you inhale and again when you exhale. If thoughts arise, just notice them and then softly return to the mantra.

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Transcendental meditation soothes anxiety by changing connections in the brain - PhillyVoice.com

Feb. 20, 2020, 4:12 PM UTC

Few things in life are more frustrating than lying awake at night, unable to sleep. Dragging yourself out of bed after a long night of tossing and turning can be demoralizing, to say the least, and nights like this can leave you exhausted.

If you've been spending the night staring at your ceiling instead of snoozing, one potential remedy could be meditation.

But how does it work?

We turned to two meditation specialists, Dr. Darshan Mehta, Medical Director of the Benson-Henry Institute for Mind Body Medicine, and Andy Puddicombe, Headspace co-founder and meditation expert, for their insight.

"Top-line, [meditation] is a way of looking after and caring for the mind," says Puddicombe. It isn't about turning off your thoughts entirely, but observing the thoughts you have. You don't have to achieve any particular state of mind to be meditating correctly.

"Our job is to show up and witness the mind as it is, knowing that what we are looking for is already here," says Puddicombe, "not that we need to try and somehow intellectually create that idea of peace in our mind."

Keep in mind that there are lots of different ways to meditate and one doesn't necessarily trump the others.

"Culturally speaking, it has origins in many, many different religious and spiritual traditions around the world," says Mehta. Popular forms of meditation include mindfulness or calming meditation, insight meditation or Vipassana meditation, and transcendental meditation. Mindfulness meditation is intended to create a quieter, more peaceful mind while insight meditation aims to develop particular qualities like wisdom or compassion. Transcendental meditation is a popular branch of meditation founded on the techniques of Maharishi Mahesh Yogi.

"Weve learned many of these practices do have health benefits associated with them from improving symptoms of anxiety and depression to reducing blood pressure and having better control of other metabolic parameters," Mehta says of the scientifically proven side effects of meditation.

Science has yet to pinpoint which types of meditation can help with which specific issues patients are facing, but Mehta believes this knowledge will be the next frontier in clinical meditation studies.

Trending stories,celebrity news and all the best of TODAY.

"In the next five years, we should be able to 'prescribe' the form or type of meditation that might be best served for that individual, for that symptom," he explains.

When we feel stressed, our bodies go into a physiological response called "fight or flight." In this state of hypervigilance, the body makes you stay awake because it fears danger. If you can release stress in your life and practice a calm mind, you'll find yourself falling asleep much easier.

"A lot of people I know get very anxious and fearful around sleep," says Puddicombe. "All that thinking does is make us feel more stressed and less likely to go to sleep."

Both experts agree meditation can help with sleep, but maybe not in the way you'd imagine it's not like turning on some quiet music or white noise before you tuck yourself in.

"Most people assume mindfulness meditation will be done immediately before sleep," says Puddicombe. In actuality, he notes, "Most of the mindfulness research gets people to meditate first thing in the morning."

Meditation benefits our ability to sleep by setting up a calmer mind, decreasing the stress response, regulating circadian rhythms and allowing us to approach sleep differently.

While traditional meditation should help, Mehta also recommends yoga nidra, or yoga for sleep, as a popular form of meditation for people who struggle to get rest at night.

"It is a series of practices that permit sleep," Mehta explains of the guided practice. "Most of it is intentional relaxation of the muscle groups and ultimately finding a space of equanimity."

Unlike other meditative practices, Mehta advises it's best to practice yoga nidra when you're trying to go to bed: "The best way to describe it is a body scan. You are sort of scanning different parts of the body, but you are really going into intentional relaxation from one point of the body to another."

Early research suggests yoga nidra can help to reduce one's feelings of stress and anxiety and that it may help improve the quality of sleep in those suffering from insomnia.

The Headspace app also has an entire channel dedicated to sleep that includes guided meditation exercises and more immediate sleep aids like calming music.

Long story short, all of the health benefits you receive from meditation will play into your body's ability to get a better night of rest.

"Start small," says Puddicombe, "Its more about frequency than it is duration."

Puddicombe recommends meditating for 10 minutes a day to receive the maximum benefits from the activity, although he says it's best to work your way up to that amount of time. If you are new to meditation, even 3 to 5 minutes a day will make a difference.

In the beginning, Puddicombe suggests connecting meditation to something you do every day.

"Let's say you shower every morning or you have a cup of coffee every morning, tie it to one of those things," says Puddicombe. "Once you tie meditation to it, you are more likely to remember to do it."

Mehta also recommends asking for professional advice if you're having trouble getting started.

"The biggest reason people come to see us is for sleep," he says. "Having some guidance is important and then it can be self-sustainable. You need to talk to your health care provider about this, having open conversations."

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What is guided sleep meditation? - Today.com

In addition to the work they do in the pool and weight room, Virginia Tech and Coach Sergio Lopez emphasize mental preparation and meditation to swim fast. Current photo via Jack Spitser/Spitser Photography

Virginia Tech junior Joelle Vereb is a versatile sprinter who has so far placed 6th individually in both the 50 freestyle and 7th 100 butterfly. Vereb placed 11th in the prelims of the 100 freestyle Saturday morning, qualifying her for the consolation final Saturday evening, in what will be the final session of the 2020 Womens ACC Championships.

Though she opted to swim the 100 fly over the 100 breast on Friday, Vereb contributed a 1:00.04 100 breaststroke split to VTs 400 medley relay, which placed 8th and a 27.06 50 breaststroke split to VTs 200 medley relay, which also placed 8th.

Vereb will likely cap off her 2020 ACC Championships with a swim on the 400 freestyle relay.

In addition to the work Vereb and teammates do in the pool and weight room, Virginia Tech Head Coach Sergio Lopez emphasizes mental preparation and has the team using meditation in order to prepare for major meets such as ACCs.

Reid Carlsonoriginally hails from Clay Center, Kansas, where he began swimming at age six. At age 14 he began swimming club year-round and later with his high school team, making state all four years. He was fortunate enough to draw the attention of Kalamazoo College where he went on to

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Joelle Vereb and Teammates Used Meditation to Mentally Prepare for ACCs (Video) - SwimSwam

Eventually, he knew he would do this: paint the Stations of the Cross.

After he retired in 2016, at age 65, from the Medical University Hospital as head of plastic surgery, Richard Duke Hagerty dove in, recalling his childhood and conjuring all that he learned in the Far East. It took more than four years to complete the Via Crucis cycle, which hangs inside Circular Congregational Churchs bright Lance Hall through May 12.

Fourteen surrealist images, 3 feet by 2 feet and framed by Robert Newton with wood that mimics the cross, portray the arrest and torture of Jesus, his long plod to Golgotha, his crucifixion and deposition, and his ascension to Heaven. The paintings, a meditation on universal suffering, are arranged so viewers can view them in succession or simply stand contemplatively in the middle of the space.

Hagerty also created a bold Last Supper featuring Apostles with abstracted expressions and the central figure of Jesus, robed, blue-faced, staring out at the viewer.

In his work, one detects elements of Pablo Picasso and Jean Miro, of Hieronymus Bosch, of Salvador Dali. His version of surrealism might be labeled sophisticated Naive art, for Hagerty is entirely self-taught, yet he makes vivid work of intricate detail imbued with symbolism and poetry. It conveys an ever-growing accumulation of experiences and ideas informed by his travels; his interest in Buddhism, mysticism and other forms of spiritual exploration; his active dream life; and a unique view of the world.

Richard Hagerty adds detail to a pointillist painting he's working on at his home studio on Tuesday Feb. 18, 2020, in Charleston. Gavin McIntyre/Staff

In his most fruitful artistic moments, Hagerty thinks of himself as a conduit who paints more with his brain than with his hands.

The secret and the joy of real creativity is learning when and how to get out of the way and let the process take over, he said. Then it becomes bigger than yourself, and then not yourself.

For a while he quit signing his pictures. Too much ego involved, he thought. But his wife, writer and poet Barbara Hagerty, thought that omitting a signature might make selling the paintings a bit troublesome. So Duke figured hed put his dyslexia to good use and sign them backwards.

When he retired from medicine, he was wary of the human tendency to avoid severing all ties to something one loves. Surgery defined him for decades. Hagerty became known for his charitable work around the world fixing cleft palates and other deformities. And his travels introduced him to other cultures. He was fascinated by Southeast Asia and became a student of Buddhism, thanks in part to a beloved interpreter, Mito, with whom he always worked when visiting Vietnam.

So to quash temptation, Hagerty tore up his medical card, like Corts in Mexico burning all the ships so nobody could get back, he said.

The Via Crucis ("Way of the Cross") was his first big project after he retired from his day job.

I have always wanted to do the Stations of the Cross, he said. I was raised Catholic and always intrigued by the pageantry and mysticism.

Richard Hagerty's paintings depicting Stations of the Cross hang inside Circular Congregational Church's Lance Hall in Charleston. Gavin McIntyre/Staff

Each lifespan includes a certain number of moments impressed so forcefully upon ones consciousness they leave a lasting mark. One such moment for Hagerty was Good Friday at St. Marys Church when he was perhaps 12 years old. Morning light streamed through the windows into the sanctuary, illuminating the smoke from burning incense. The procession featured colorful costumes, capturing the imagination of the young boy.

It was an experience imbued with grace and flair, stimulating Hagertys nascent aesthetic, emotional and spiritual sensibilities. And it represented safety from the difficult world outside, where his severe dyslexia made his school days nearly impossible to endure.

Another moment impressed in his memory: Hagerty was in Vietnam around 1990 to teach local doctors how to perform corrective surgery for cleft palates when Mito took him to visit an old monastery surrounded by a dry moat at the bottom of which lumbered an enormous old tortoise.

The monk accompanying them pointed to Hagerty, then pointed to the tortoise, his gestures clearer than any words could be: You are the tortoise.

Hagerty understood instantly. Like the giant creature below, confined to a mote that limited its view, Hagerty was similarly inexperienced yet able with time to discern that much lay beyond that which his senses could perceive.

And so he studied Buddhism, began practicing meditation, explored the science of the mind, learned about Carl Jung and his theories of synchronicity, universal archetypes and the collective unconscious. He scrutinized figures in mythology and folklore, such as the birdman and bull; he mined the Bible and contemplated its stories; he delved into numerology seeking connections to the divine; and he stared in the face of contemporary crisis environmental degradation, political turmoil so he might find sources of inspiration for his dynamic paintings of the mind.

He was the tortoise, stretching his neck, seeking answers, answers that led to more questions.

When it came time to paint the Stations of the Cross, he began with a storyboard and a color wheel, sketching his compositional and figural ideas across long sheets of paper. And he contemplated the meaning of sacrifice and suffering, the various roles of women, and the ways Eastern and Western thought intersect.

It was so intense! he said. A psychological minefield.

Richard "Duke" Hagerty in his studio explaining how he created an initial storyboard for his Stations of the Cross series. Adam Parker/Staff

To escape the explosive terrain, Hagerty retreated to family and friends. He sought intellectual exercise with Gary Smith, a magazine writer and Charleston resident who, using a different set of tools, delves just as deeply into the human psyche.

They met in 1986, when Smith needed a bit of melanoma removed, discovered they shared an interest in excavating truth, and decided to play tennis together. After a year or two of athletic fraternizing, Smith learned that Hagerty was reading Friedrich Nietzsche.

And I love Nietzsche, he said.

So they started meeting once a week for philosophical conversations. They would read the same book, mark it up, then discuss it and how it related to their lives.

That became a long-time practice together, Smith said.

Then, reading about the workings of the mind, they decided to investigate the impacts of meditation, to turn the lamp inward. One retreat led to another, and another. They talked about how the ideas they explored together found their way into Smiths profiles, and into Hagertys paintings. They deepened their friendship.

Hes a very instinctive person, Smith said. He feels things. Even though we do a lot of intellectual spade work, it doesnt come out the end of the paintbrush in any kind of intellectualized way. It comes out through blood and tissue and the strangeness of human mind.

About a decade ago, the two friends decided they would play music together. They taught themselves how to play guitar. They learned some covers, then started writing songs. They formed a band called Post-Life Crisis. Now and again, they get a gig.

Richard Hagerty keeps a collection of his notebooks inside a drawer at his home studio Tuesday Feb. 18, 2020, in Charleston. Gavin McIntyre/Staff

Jeremy Rutledge, pastor of Circular Church, said he was impressed by Hagertys imaginative work.

I was immediately drawn to the colors, the tone, and the dreamlike effect of the work, he said. Spending more time with it, symbols emerge, as do memories and questions. In this way, walking through the exhibition is a wonderfully contemplative experience.

Though on view during the Christian season of Lent, the work really is universal, Rutledge observed, encouraging people of all faiths and philosophies to visit the exhibition.

Dukes art really resonates in our historic space because the space itself is filled with memories, dreams, and reflections, as Jung said. ... In religion, we use stories and symbols, music, art, and poetry to express what we cannot ever fully say. Im grateful to Duke for what his artwork evokes about the human condition.

Hagertys artwork perhaps is an outward extension of his inward meditation, which requires discipline and concentration, he said.

The subject matter of this series can cause discomfort, but it can also stimulate the imagination, he said.

The thing I learned through all of this is that I want a personal experience," Hagerty reflected, citing Nietzsche.

If you want to achieve peace of mind and happiness, have faith, the philosopher wrote. If you want to be a disciple of truth, then search.

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Richard Hagerty's 'Way of the Cross' a meditation on suffering and search for truth - Charleston Post Courier

The benefits of Transcendental Meditation (TM) have long been touted by practitioners and clinicians alike. Research has supported its effectiveness in helping anxiety, depression, brain function, PTSD, and more. But the cause of those benefits hasn't fully been understood.

New research out of IMT Lucca in Italy recently found those benefits exist thanks to certain changes in the brain that occur during and after the practice, bringing us closer to understanding the effects of TM on the brain.

First, TM is different from other forms of meditation or mindfulness in that it seeks to "train the mind to stay in the present moment by paying attention to thoughts and sensations," while TM is "designed to direct your attention inward, beyond thought, and doesn't involve any focus or concentration."

So for this study, researchers had 19 participants begin a TM regimen involving two 20-minute sessions a day for three months, along with a control group who did not change their routines. Participants filled out questionnaires at the beginning, to measure anxiety and stress levels, plus how well they managed stress. They also had functional magnetic resonance imaging tests (fMRI) done, to look at connectivity changes within the brain, and resting brain activity before and after the three months.

Unsurprisingly, the group who had begun practicing TM showed reduced stress and anxiety levels. But what the fMRI scans then revealed was exactly what happened in the brain to cause those changes. Giulia Avvenuti, a Ph.D. student and first author of the study, explains, "the reduction of anxiety levels is associated with specific changes in the connectivity between different cerebral areas, such as precuneus, left parietal lobe and insula, which all have an important role in the modulation of emotions and inner states."

Moving forward, this research gives us a deeper look at the connection between the brain and our emotional and mental states, and further, how brain structures can influence our well-being.

"The fact that TM has measurable effects on the 'dialogue' between brain structures involved in [regulating] affective states opens new perspectives for the understanding of brain-mind relationships," adds Pietro Pietrini, Ph.D., IMT's director and coordinator of the study.

This research shows just a few months of TM is all it takes to result in a positive effect on well-being, plus tangible physical changes within the brain. While the cost of the TM course can be prohibitive, this study points to how the brain can change from meditation.

If you're curious about meditation, there are lots of styles to choose from. Get started with our essential guide to meditation.

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Research Finds This Form Of Meditation Can Positively Change Your Brain - mindbodygreen.com

In 1977, Roald Dahl published a lesser-known collection of short stories called The Wonderful Story of Henry Sugar and Six More. The titular tale is about a beleaguered British billionaire who finds peace (and eventually, fantastical powers) by learning to calm his brain with a variety of techniques. One such method involves focusing intensely on a single image in the brain for a long period of time.

In the book, Sugar manages to picture an orange for more than 10 minutes. I can remember putting my dog-eared copy down and trying my best to do the same. When that failed after eight or nine hopeless seconds, I thought of apples, blueberries, pears. No luck. Each time, memories from earlier in the week or stresses about the upcoming one managed to invade my brain and tear me from the moment.

Fast-forward a couple decades, and whenever I try to sit down to meditate yoga mat, dimly lit room, relaxing music, a scented candle or two I still think of this failed fourth-grade experiment. Formal attempts at proper, popular meditation often end prematurely for me, with my mind whirring like the wheel of death on an old Dell desktop. I think about interviews I have to schedule, flights I have to book, contact lenses I have to order. Eventually, I call it, thinking Damn, didnt work. After these failures Im less likely to attempt meditation again; ironically, I now associate the practice with stress.

This isnt uncommon. According to a 2016 study, only 12% of American adults practice meditation, a number that nonetheless represents a 50% increase from earlier in the decade. That uptick has coincided with an ever-growing wellness industry that includes functional exercise, apps and products that encourage embracing the present, from mat Pilates to Calm to the Wave meditation system.

Related: Wave Is Reinventing Meditation With Music and Memory Foam

But that numbers still low, and the difficulty surrounding the practice is a prevailing reason why. In order to achieve mindfulness the practice of paying attention to ones thoughts and sensations in a particular moment people assume they need to first create a perfect environment. Noise at a minimum, pleasant scents and legs crossed, with enlightenment just a few deep breaths out of reach. This line of thinking, though, ascribes too much importance to the activity. Its self-defeating, like punching a pillow in anger while trying to fall asleep. Traditional meditation may indeed work well for many, but if it doesnt do it for you, there are other ways to achieve mindfulness.

Think of activities in your life that erase hours from the clock. The ones you look forward to, or perhaps the ones you dont think much about at all. They come, they go, but by the end of it all you feel measurably more relaxed. These activities can be considered backdoors to mindfulness. Theyre inherently meditative, because you derive the same benefits from them that might come from 10 good minutes spent picturing an orange.

Below, weve assembled seven different activities that have been known to universally encourage elements of mindfulness. Importantly, we chose pursuits that an overwhelming majority of human beings can participate in at the drop of a hat. Surfing big waves, practicing magic tricks or playing the French horn may help you achieve mindfulness, and walking a dog may get you there too (assuming youve got one), but these examples are inclusive and easily incorporated into the mornings, afternoons and evenings of just about anyone.

The future of on-demand food ordering is absolutely insane: the industry is projected to rake in a whopping $365 billion in revenue by 2030. Why? Millennials buy fewer groceries than older generations, and devote just 13 minutes a day to meal prep. I can identify. Three nights a week, Ill bring some sort of $13 grab-and-go market bowl back for dinner. I often think of it as a chore handled, and an opportunity to watch TV the second I enter my apartment, fork shoved firmly into my mouth as I do. But Ive noticed that on days I cook up a meal, however simple (Im a big fan of shrimp mixed with rice and veggies), Im able to go on a rare, much-appreciated, end-of-day autopilot. Heat the pan, prepare the rice, wash the veggies, cut and season the shrimp Ill generally perform these tasks with music on, while talking to my roommate or in silence, the only sound the gentle sizzle of the cooking food.

Theres an exact phrase for this experience: behavioral activation. It refers to a positive activity that necessitates presence of mind. Cooking requires decisions from your brain, motor skills from your body and an end goal that can fill your brain with a feeling of accomplishment. Plus, cutting and tearing are proven methods for handling a tough day, while the recipes can be both comforting and expected, or unusual and creative. Either way, they demand your attention, and will keep you looking at the pan, instead of your emails.

The restorative effects of cold-water immersion are well-documented at this point. From ice baths to plunge pools toScottish showers, the practice has near magical benefits for the body. It catalyzes post-workout recovery, staves off injury, lowers blood pressure, increases metabolic rate and stimulates the immune system. But there is mindfulness in freezing your butt off, too, believe it or not. Youre outside in nature, for starters,which we know does wonders for mental health. And cold water encourages the release of neurotransmitters like dopamine, adrenaline, norepinephrine and serotonin, all of which have anti-depressive effects.

I jumped into the North Sea a few days ago, when air temperatures were hovering around 30F, and can assure you that I wasnt thinking about anything but exactly how my body felt in that exact moment. It hijacks your afternoon, in a good way; I took a long, hot shower afterwards, and then felt alert and alive for a good six hours. On the other, less-Bear-Grylls end of the spectrum, lounging into warm water or having a bath at the end of the day are other forms of highly effective water therapy which should march you one step closer to mindfulness.

According to a team of researchers from Princeton University and UCLA, those who take notes on computers are less likely to summarize and retain information than those who take notes with their hands. The study (and others like it) has long been cited as a reason to save handwriting: save a lost art while boosting our memory! But handwritings effectiveness also extends into the realm of another mindful activity: journaling. A nightly commitment to putting pen on paper will add special significance to your days; whats remembered as banal or unspectacular two months later mightve actually been exciting or unusual at the time, and youll have the notes to prove it. On top of making you a better handwriter, it will make you a better writer, period, and it will happen in an arena thats rhythm, old-timey and devoid of stress-inducing blue light. In case you have no desire to catalogue your own life find writing prompts online. Scribble nonsense. Sometimes, when I finish writing for 10 minutes or so, I wake up as if from a drunken trance. Its a lovely feeling.

When youre a kid, there are times that your parents, needing an afternoon to wash dishes, pay bills and do other real-world-things, will order you to go play. Its a typical childhood exultation, and from a young age, we oblige. We pick up branches and have stick fights. We run the bases. We invent games on trampolines and whack each other with styrofoam noodles. But somewhere along the way, play stops. For some medical professionals, the lack of playamong adults is public health issue. Dr. Stuart Brown, who founded theNational Institute for Play, explains that play is instrumental to optimism and self-motivation, while fostering a sense of belonging and community with others.

Unfortunately, its long been difficult for the average individual to find play in the adult world let alone the heaping helping of mindfulness it delivers. Adults are an insular bunch, and those that do join groups often do so for competition. (Think: weekend warriors in intramural leagues.) But in the last few years, more groups have come about that prioritize the relaxation involved with simply running around. From DC to San Francisco to Greensboro, more cities are starting adult recess leagues, where the stakes are low and youre free to think about nothing but throwing or kicking a ball for 90 minutes with drinks often on the docket afterward.

Ive written about my return to running in the last couple months, after a six-year break. For years, I associated the activity with stress, expectation and pre-race nervous pees, but my recent reentry to the tribe has been calm and easy. I feel an appreciation now for the ways in which both pain (mile repeats on a track along Manhattans East River) and wonder (tripping up snow-covered hills on the outskirts of Edinburgh) seem to remove me entirely from the world of 9-5. I dont need a scientific study to confirm the inherent meditative qualities of running, though there are many. Runs with destinations, runs that meander, runs desperate to hit a certain time theyre all about the sweaty, heaving present. That state of being is usually a struggle, but it can be euphoric, and thats why we do it. You should do it, too.

A massive trend in the mindfulness space is the composition of music specifically geared for achieving calm. They can be lovely, and I can mellow into them easily, but theyre often too ethereal and not very sustainable. Who can listen to that stuff for 45 minutes? I contend that mindfulness can also be found in the General Admission section at a concert, or in a booth at an Irish pub that brings some Van Morrison sound-alike out every Tuesday evening. Live music is effortless presence of mind, especially when we leave our phones in our pockets. It represents a deviation from the norm (very few of us experience live music every day), which heightens the importance of the moment and your concentration relative to other earthly concerns. And it often rewards your ossicles with a series of mini-eargasms, which is nice.

One of the surest signs that youve become an adult aside from a strange desire to receive socks over the holidays is that you actually enjoy performing household chores. I get giddy when I have a solid two hours to push my vacuum around, make the kitchen sparkle and point a hose at the gutters. Similar to the behavioral activation associated with cooking, busying about a home or apartment offers tasks and results, concentration and satisfaction. Theyre an exhilarating change of pace from the mind-numbing practices of day-to-day work in a sedentary society. After a week of sitting at a computer, I will gladly Lysol the hell out of a coffee table. And I cant remember ever thinking about much while Im doing it. Not to mention there are endless opportunities to personalize and perfect a space, from DIY projects to caring for plants, that will also transport you to a relaxing place far, far away.

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How to Achieve Mindfulness Without Having to Actually Meditate - InsideHook

Despite the growing popularity of meditation practice around the world to address a number of health issues, there is limited evidence to support its effectiveness.

While stress is common among everyone at some point, persistent stress can eventually contribute to disease and mental illness.

The endocrine system is particularly important in the management of stress, but the functioning of the endocrine system and well-being have been scarcely investigated in relation to meditation.

Researchers at Queens University Belfast in Northern Ireland and Victoria University in Melbourne, Australia reviewed a large number of previous studies and analysed how meditation impacted a number of hormones related to stress.

The study, published in the journal Cell Press, found a connection between meditation, the endocrine system, and health and wellbeing.

Queens School of Nursing and Midwifery Cardiovascular Health Reader and study author Dr Chantal Ski said: Through the comprehensive literature review, we found that there is a clear link between meditation and stress reduction.

We focused on studies that analysed how meditation affected the endocrine system and a number of interconnected systems that regulate stress, such as the Hypothalamic-Pituitary-Adrenal (HPA) axis, the Hypothalamic-Pituitary-Thyroid (HPT) axis and the Renin-Angiotensin-Aldosterone (RAA) system.

Victorias Institute for Health and Sport postdoctoral research fellow and study lead Dr Michaela Pascoe added: This work shows that meditation influences the regulation of the HPA axis, which may reduce stress levels.

Another key finding was linked with the HPT axis, which determines and regulates thyroid hormone production and is particularly associated with depression and anxiety.

The findings indicate that meditation and yoga influenced the HPA axis to a varying degree.

The RAA system regulates blood pressure, electrolytes and fluid balance.

Although the scope of research is currently limited, it seems that meditation may also influence the RAA system, corresponding with improved well-being and changes in hormonal stress.

Meditation is becoming increasingly popular, with over a quarter of British adults practising meditation as a therapy.

A recent study in the United States cited a threefold increase in the practice over the last five years.

Dr Ski added: Increased know-ledge of the interrelationships between the endocrine system and meditation will lead to identification of specific meditation practices that are of most benefit to the health and wellbeing of various populations.

Given the multitude and severity of health issues related to persistent stress, it is paramount that more research is carried out in this area to help inform effective future healthcare policies among different groups, as this could only lead to huge health benefits, as well as financial benefits with more effective treatments in place.

Dr Pascoe concluded: Most studies to date have explored the effect of meditation practice on the HPA axis and much more research is needed to examine other aspects of the endocrine system.

Whilst it is intriguing that various meditation practices appear to induce changes in endocrine function, and consequently, be associated with improvements in mental health, the underlying associations and mechanisms that might operate are unclear, though likely involve psychological, physiological and neurological processes.

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Meditation is proven to reduce stress - The Star Online