Meditation is a hot topic right now: From expensive classes teaching you how to tap into your spirit to 30-second TicToks encouraging you to take a moment to breathe, meditation is everywhere. But does it actually work? Science points towards yes.
The Benefits of Meditation
Many cultures practice meditation to this day. The act is simple: slowing down and being present in the here and now. The reality can be much harder, as we aren’t used to slowing down, remaining present, or focusing without passing judgment.
But meditation isn’t just sitting and paying attention, there are many different types of techniques that can be used to achieve a similar goal. During Mindfulness meditation, the most common, the meditator quiets their mind and focuses on the present—mindfully. There is also mantra meditation (which involves the recitation of mantras), Loving Kindness Meditation (which focuses on feelings of love and compassion towards other people), and Movement Meditation (which can include yoga or any movement that is done mindfully), just to name a few.
Every type of meditation will have unique benefits, but a few of them are:
Enhanced Executive Control
Studies have found that meditation has a positive effect on executive control. Executive control, or executive functioning as it is also called, is a set of mental skills that include inhibition, planning, organizing, working memory, emotional regulation, self-monitoring (adjusting behavior when needed), task initiation, and time management. They are very important to healthy functioning, especially in today’s fast-paced world.
Many mental health disorders like ADHD, autism, OCD, anxiety, and depression can negatively influence executive functioning, which is why meditation and mindfulness are powerful tools to combat them.
Increased Happiness and Positive Emotions
Meditation is not one thing; there are many different types of meditation. Loving-Kindness Meditation (LKM) has been proven to increase happiness and positive emotions towards others and yourself. Loving-Kindness Meditation, also sometimes called Metta Meditation, involves mentally sending others goodwill, love, and gratitude.
Decreased Sadness
Meditation doesn’t just increase happiness, it also decreases sadness, according to one study. This duality of improving positive emotions and decreasing negative emotions creates the sense of peace that many people who meditate frequently experience.
Improved Attention
In a world where the average attention span is decreasing, meditation can be a huge advantage. A meta-analysis of 87 different studies found that it improves attention span. It may not be immediate, but this effect does happen quickly. One study found that 13 minutes of meditation a day increased attention span within 8 weeks.
Break out of bad habits
One study found that meditation disengages anticipatory processes in the brain and brings us closer to the present. This means that instead of predicting what will happen and acting accordingly, we stop and analyze the present moment for what it truly is. This can help with decision-making, stress reduction, and more.
What is Mindfulness-Based Therapy?
Mindfulness doesn’t have to be meditation. Although meditation is a powerful tool, not everyone has the patience or ability to accomplish it right away. If the idea of meditation overwhelms you, you can start with mindfulness. Mindfulness is simply being aware and nonjudgemental about your thoughts, emotions, and surroundings. It is an important part of meditating but can be used outside of it as well.
Mindfulness-based therapy is a type of therapy that helps individuals to be present in the moment, without judgment. Mindfulness-based therapy treats mental health issues such as anxiety and depression. The goal of mindfulness-based therapy is to help individuals become more aware of their thoughts and emotions and develop a more accepting and compassionate attitude towards themselves.
Here are some mindfulness activities that you can try at home:
- Mindful breathing: Take deep breaths, inhaling slowly through your nose and exhaling slowly through your mouth. Focus on the sensation of the air moving in and out of your body.
- Body scan: Lie down and pay attention to different parts of your body, starting at your toes and working your way up to your head. Notice sensations without judging them.
- Mindful eating: Eat a meal slowly and pay attention to the taste, texture, and smell of the food. Try to be fully present in the experience.
- Gratitude journaling: Write down three things that you are grateful for every day.
- Box breathing: Breathe in for a count of 4, hold for 4 seconds, breathe out for a count of 4, and then hold again for another count of 4. Repeat until you find your body relaxing.
Practicing mindfulness can be a helpful tool in managing mental health issues. Remember, it takes time and practice, so be patient with yourself. As always, if you need additional support, don’t hesitate to reach out to a therapist. Lifebulb Therapy offers both in-person and online mindfulness-based therapy and can be a great place to start your mindfulness journey.
Conclusion
Meditation isn’t just for the religious devout or for people with lots of free time. Even a small amount can go a long way in mental health and overall life satisfaction. The evidence is fool-proof: Meditation works, and, with that, Mindfulness-Based Therapy is around to stay.
