Want to take your health and well-being into your own hands? Meditation can manage your stress levels, support your nervous and immune systems, decrease depression, help ground yourself, and help you live in the moment. Meditation is a modality in integrative health to keep the body emotionally, physically, and psychologically aligned.

Regular Meditation and Your Brain

There is a connection between practicing regular meditation and the effects on the brain. According to the Cleveland Clinic (2022), "Multiple research studies have found that people who meditate regularly have certain differences in their brain structure. Those changes usually involve brain tissue that’s denser or certain areas of the brain that are larger than expected, which is a sign that the neurons there have more connections to each other and the connections are stronger." This evidence proves that meditation can make positive changes in the brain. It can also treat depression.

Meditation to Treat Depression 

Depression can be treated naturally by practicing mindfulness-based meditation. "A recent systematic review and meta-analysis of MBIs for psychiatric disorders found the clearest evidence for their use for depression. MBIs were superior to no treatment and other active therapies, and equivalent to evidence-based treatments such as selective serotonin reuptake inhibitors" (Saeed et al., 2019). By meditating, there is also a connection between the mind and body.

Effects on the Mind and Body Connection by Practicing Meditation

There is a connection between the mind and body when practicing meditation. According to Magan & Yadav (2017), "Psychoneuroimmunology (PNI) is based on the interaction between the mind, physical health, and self-healing that conceptualizes that the negative emotional state of an individual lead to susceptibility to diseases. Such an effect is possibly mediated by the nervous system by modulating the behavior and the immune system. Studies to date suggest that meditation might play a dynamic role in remodeling the imbalance between mind and body by modulating the psychoneuroimmunological effects of stress." Many studies have proved that practicing meditation aligns the mind and body and has benefits for each.

(Magan & Yadav, 2017)

Learn How to Meditate

You can learn to meditate by following a guided meditation or doing it alone. According to the Mayo Clinic (2023), "Each type of meditation may include certain features to help you meditate. These may vary depending on whose guidance you follow or who's teaching a class."

Some features of meditation include: 

• Keep your attention focused 
• Keep your breathing relaxed 
• Have a quiet setting
• Have a comfortable position 
• Keep an open attitude
• Keep breathing slowly and deeply

Focus your attention on your breath. Inhale and exhale slowly through your nose while noticing your breath. When your mind wanders, redirect your focus to your breath (Mayo Clinic, 2023). Whichever way you choose to meditate, the benefits will be the same.

Here is a guided meditation from Larkin (2017): How to Meditate: A Complete Guide for Beginners

The Time Is Now

Overall, by learning how to meditate, you are taking your health and well-being into your own hands by improving your brain, depression, mind and body connection. This modality will align you emotionally, physically, and psychologically. All you need to do is start; the time is now to reap all the benefits of meditation.

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References

Cleveland Clinic. (2022, May 22). Meditation. https://my.clevelandclinic.org/health/articles/17906-meditation

Larkin, B. (2017, December 27). How to meditate: A complete guide for beginners [Video]. YouTube. https://youtu.be/MKEUEWEVTiE?si=ICfeLsyKLm5lcyC6

Magan, D., & Yadav, R. K. (2022). Psychoneuroimmunology of meditation. Annals of Neurosciences, 29(2-3), 170–176. https://doi.org/10.1177/09727531221109117

Mayo Clinic. (2023, December 14). Meditation: a simple, fast way to reduce stress. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

Saeed, S. A., Cunningham, K., & Bloch, R. M. (2019). Depression and anxiety disorders: benefits of exercise, yoga, and meditation. American Family Physician, 99(10), 620–627.https://pubmed.ncbi.nlm.nih.gov/31083878/