Meditation has been practised for thousands of years, but you do not need to adopt a particular spiritual tradition to try it.
Today, meditation and mindfulness are used by many people to slow down, pay attention to the present moment and develop a calmer relationship with thoughts and feelings.
Research suggests meditation and mindfulness may help with some aspects of stress, anxiety, depression, sleep and pain. The evidence is not equally strong for every condition, and it is not a cure-all or a replacement for appropriate medical or psychological care.
Important: This article provides general health information and is not a diagnosis or a substitute for professional medical advice.
What is meditation?
It is not one single technique. Some practices focus attention on the breath, a sound, an image or a repeated word or phrase. Others involve mindfulness — paying attention to the present moment without judging what you notice.
Different traditions use it for different reasons, including relaxation, spiritual practice, self-reflection and general wellbeing.
You do not have to clear your mind completely to meditate. In many forms of meditation, the aim is simply to notice where your attention has gone and gently bring it back.
Why do people meditate?
People meditate for many reasons. Common motivations include reducing stress, feeling calmer, becoming more aware of thoughts and emotions, improving concentration, supporting better sleep and creating a regular period of quiet.
Surveys of people who practise mindfulness meditation commonly identify relaxation, stress reduction and general wellbeing as reasons for doing it.
What can meditation actually help with?
Stress and anxiety
Mindfulness-based approaches may help reduce symptoms of anxiety and stress. NCCIH reports that studies have found mindfulness-based approaches can be better than no treatment for anxiety and depression, while some have produced results comparable with established treatments. Results are not uniform and some studies have limitations.
Depression
Mindfulness-based approaches may help some people with symptoms of depression, but it should not be presented as a substitute for treatment of clinical depression.
If you have persistent low mood, hopelessness, loss of interest or thoughts of self-harm, seek appropriate professional help. Meditation can be a complement to treatment, not a reason to delay it.
Sleep
Mindfulness meditation may improve sleep quality and may help reduce insomnia for some people. Research reviewed by NCCIH found improvements in sleep quality in some studies, although it was not clearly superior to established approaches such as cognitive behavioural therapy or exercise.
Pain
Research into meditation and pain has produced mixed results. There is some evidence of benefit for chronic pain, while findings for acute pain are less convincing.
If you have persistent or severe pain, the cause needs appropriate medical assessment.
Eating and weight management
Mindfulness-based approaches may help people become more aware of eating behaviours, including emotional or binge eating. There is less convincing evidence that it alone produces substantial weight loss. Some programmes combining meditation with broader mindfulness practices appear more promising.
How does meditation work?
There is no single explanation. Researchers have studied changes in brain activity and other physiological responses, but the findings are complicated and do not yet provide a simple explanation that applies to every form of it.
In everyday terms, it can train you to notice what is happening in your mind instead of automatically following every thought.
You may notice, “I’m worrying about tomorrow.” Instead of immediately following the worry, you notice it, acknowledge it and return your attention to the breath.
That small pause can be useful.
How to start meditating
You do not need special equipment.
Find somewhere reasonably comfortable where you are unlikely to be interrupted. Sit in a chair, on a cushion or in another comfortable position.
Start with five minutes.
1. Notice your breathing.
Do not try to change it. Simply notice the feeling of breathing in and out.
2. Your mind will wander.
That is normal.
3. Notice that it has wandered.
You have not failed.
4. Gently return your attention.
Bring your focus back to the breath, a sound or another object of attention.
5. Repeat.
Every time you notice that your attention has wandered and return to the present moment, you are practising.
You do not need to empty your mind
This is one of the most common misconceptions about meditation.
A busy mind does not mean you are bad at meditating. Thoughts, sounds and physical sensations will appear.
The practice is noticing these experiences without automatically getting carried away by them, then returning your attention.
It is less about having no thoughts and more about changing how you relate to them.
How long should you meditate?
There is no universal amount of time that everyone needs.
A short practice that you actually do regularly is likely to be more useful than an ambitious programme you abandon after three days.
Start with five or ten minutes if that feels manageable. As the practice becomes familiar, decide whether you want longer sessions.
There is no prize for sitting still for an hour.
Should you use a guided meditation?
Guided meditation can be helpful when you are starting because someone talks you through the process.
You can use an app, recording, class or book. When it is being presented as treatment for a health condition, consider the training and experience of the person leading the practice. NCCIH specifically advises asking about an instructor’s training and experience.
What meditation cannot do
Meditation is sometimes marketed as though it can solve almost everything. That is not supported by the evidence.
It cannot guarantee freedom from anxiety, freedom from depression, perfect sleep, pain relief, weight loss or protection from illness.
Research is still developing, and some areas have stronger evidence than others.
A sensible approach is to see it as one useful tool, not a universal cure.
Is meditation always safe?
Meditation and mindfulness are generally considered to have few risks, but negative experiences can occur.
NCCIH notes that an analysis of studies involving more than 6,000 participants found that about 8% reported a negative effect. Anxiety and depression were among the most commonly reported negative experiences.
If meditation makes you significantly more distressed, stop and speak with an appropriate healthcare professional.
Meditation should complement healthcare
Meditation should not become a reason to delay getting help.
If you have persistent depression, severe anxiety, serious sleep problems, chronic pain or another health condition, seek appropriate professional assessment.
It may sit alongside treatment where appropriate, but it should not replace medication, psychotherapy or other evidence-based care simply because it is natural or non-drug-based. NCCIH advises against using meditation or mindfulness to replace conventional care or postpone seeing a healthcare provider.
A simple five-minute meditation
Sit comfortably.
Set a timer for five minutes.
Bring your attention to your breathing.
Notice the sensation of each breath.
When thoughts appear, notice them without judging yourself.
Gently return your attention to the breath.
When the timer ends, take a moment before getting up.
That is it.
The bottom line
Meditation is a broad collection of practices rather than a single technique.
Research suggests that meditation and mindfulness may help some people manage stress, anxiety, depression symptoms, sleep problems and certain types of pain. But the evidence varies, and meditation should not be sold as a cure for every health problem.
Start small. Practise regularly. Expect your mind to wander. Don’t judge yourself. And use meditation as a complement to good healthcare, not a replacement for it.
Medical Disclaimer
The information provided in this article is for general educational purposes only. It is not intended to diagnose, treat, cure or prevent any disease or medical condition, and it should not be used as a substitute for professional medical advice, diagnosis or treatment.
Meditation and mindfulness may be helpful for some people, but they are not a replacement for appropriate medical or mental-health care. If you are experiencing persistent or severe symptoms, or meditation makes you feel significantly worse, speak with a qualified healthcare professional.
Do not stop prescribed medication or other treatment because of information in this article.
Natural Health Kingdom does not accept responsibility for any loss or injury resulting from reliance on information contained in this article.