9 benefits of meditating

9 Benefits Of Meditating6 min read

9 Benefits Of Meditating

Meditating is an activity exercised through the history of humanity, an activity that requires yourself and nothing more, additionally, this is an activity that you can do everywhere. 

Numerous studies have proven the benefits of regular meditation. 

This is why we will go through 9 benefits of meditating.

We will not go really deep into them, so after the reading of this article, you can make your own research to understand how it works.

1 | Reduces stress

Stress reduction is the most famous benefit and the most common reason why people start meditation.

Meditation allows you to cut with your environment for a longer or shorter period. It thus favors taking a step back from events.

With a fresh, detached look at a situation, you will see that an insolvent problem that was causing you to panic can be broken down differently and resolved.

In an 8-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress.

Furthermore, research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia. 

Meditation style recommended:

  • Mindfulness meditation

2 | Increases self-awareness

Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow trust in yourself.

A new report by Harvard Medical School shows that mindful meditation affects the gray matter in the hippocampus associated with compassion, self-awareness, and introspection.

By cultivating these significant social qualities, you will acquire another point of view into your working relationships, and value the insight of others more.

Things only move forward when you leverage the power of communication and teamwork at work. The output from a cohesive team will always be superior.

One review of 27 studies demonstrated that practicing tai chi might be related to improved self-efficacy, which is a term used to describe a person’s belief in their ability or capacity to beat difficulties.

This can be a starting point for making other positive changes. 

Meditation style recommended:

  • Mindfulness meditation
  • Trascendant meditation
  • Qigong
  • Vipassana meditation

3 | Better focus and concentration/attention

A similar study demonstrated that people who regularly practiced meditation performed better on a visual task and had a greater attention span than those without any meditation experience.

One review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying, and poor attention.

creative person focusing

Even meditating for a brief period each day may benefit you. 

Meditation style recommended:

  • Zazen (Breathing meditation)
  • Vipassana (Concentration to sensations)
  • Tratak (Concentration to a candle flame)

4 | May help fight addiction

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

Research has shown that meditation may support people to learn to redirect their attention, manage their emotions and impulses, and increase their understanding of the causes behind them.

Meditation style recommended:

  • Mindfulness meditation
  • Breathing meditation
  • “Water meditation”
  • “Moving meditation”

5 | Improves sleep

One study analyzed mindfulness-based meditation programs and found that people who meditated stayed asleep longer and had improved insomnia severity, compared with those who had an unmedicated control condition

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

Meditation style recommended:

  • Mindfulness meditation
  • Guided meditation
  • Body scan meditation

6 | Manage anxiety or depression

A study of 1,111 people (average age 71), published online May 9, 2018, by Neurology, found that those who had greater symptoms of depression also had worse episodic memory — the ability to recall specific experiences and events.

Stress and anxiety are major triggers of depression, and meditation can alter your reaction to those feelings.

Furthermore, meditation has been found to change certain brain regions that are specifically linked with depression.

girl in a bad mood under the rain

Another way meditation helps the brain is by protecting the hippocampus

One study discovered that people who meditated for 30 minutes a day for eight weeks increased the volume of gray matter in their hippocampus, and other research has shown that people who suffer from recurrent depression tend to have a smaller hippocampus.

Meditation style recommended:

  • Mindfulness meditation

7 | Control pain

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

Some research implies that incorporating meditation into your routine could be beneficial for controlling pain.

A large meta-analysis of studies enrolling nearly 3,500 participants concluded that meditation was associated with decreased pain.

Meditation style recommended:

  • Mindfulness meditation
  • Visualization meditation
  • Breathwork meditation
  • Body scanning meditation
  • The mind illuminated meditation

8 | Become kinder/Enhance empathy

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

A meta-analysis of 22 studies on this form of meditation demonstrated its ability to increase peoples’ compassion toward themselves and others.

The more time people spent in weekly metta meditation practice, the more positive feelings they experienced.

Another study in 50 college students showed that practicing metta meditation 3 times per week improved positive emotions, interpersonal interactions, and understanding of others after 4 weeks.

Meditation style recommended:

  • Loving-kindness meditation
  • Mindfulness meditation

9 | Reduces activity in the brain

Meditation and its effect on brain activity became a focus of research in neuroscience, neurobiology, and psychology during the latter half of the 20th century.

We will not go through all the difficult terms and effects that meditation has on your brain activity. If you want to go deeper click here

A study made with a large group showed that meditation is associated with reduced activations in the default mode network relative to an active task in meditators compared to controls.

These findings replicate and extend prior work indicating that suppression of default mode processing may represent a central neural process in long-term meditation, and suggest that meditation leads to relatively reduced default mode processing beyond that observed during another active cognitive task.

We don’t recommend one meditation style more than another, it’s up to you!


As you can see there are multiple benefits of meditating. In terms of disadvantages, there is not. So why you don’t try one of these styles of meditation that you have seen here. I recommend mindfulness meditation after you can try other styles but as you can see the mindfulness meditation is recommended for almost all the benefits of meditating. Thank you for reading, take care!


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