Benefits of Meditation: Three Reasons to Start and Three Daily Strategies to Succeed

by Mark Young, Ph.D.

In today’s hectic world, where stress and anxiety are pervasive, the simple practice of meditation emerges as a powerful antidote for cultivating inner peace and enhancing overall well-being. Meditation is a proven treatment for stress and anxiety. It is free and has no side effects. Yet, to be effective, it needs to become a regular, daily habit. While our minds can think of a hundred reasons to avoid meditation, when incorporated into our morning routine, space held for meditation quickly becomes a beneficial time to look forward to each day.

Three Great Reasons to Meditate

Meditation is a bona fide treatment for stress and anxiety.

Psychologists often differentiate between stress and anxiety, yet their symptoms are frequently similar. These include disrupted sleep, persistent worry, irritability, difficulty concentrating, digestive issues, fatigue and muscle tension. Treatment approaches for anxiety and stress also share similarities, such as changing one’s perspective, improving nutrition, engaging in exercise and mastering relaxation techniques.

For the skeptics, more than a hundred studies affirm meditation’s efficacy in managing stress and anxiety (refer to the June edition of National Geographic magazine for further details).

We need to turn our mind “off” to achieve mental and physical relaxation.

One reason meditation is effective is that the practice quiets the mind. Consider this: While getting a massage provides temporary relief from body tension, no relaxation technique can succeed if we cannot control the mental activity that causes stress. For example, it’s four in the morning and we wake up worrying about that one thing. Here’s where meditation can help. Meditation slows down the toxic thought stream that ignites the fight/flight response, releasing the steroid hormone cortisol and other chemicals into the blood system. Relaxation by itself will help the body temporarily, but it won’t eliminate the thought triggers that cause stress; meditation will.

Meditation positively impacts our emotions and relationships.

Research consistently shows that regular meditation can decrease negative emotions, increase positive emotions and improve resilience to pain. Additionally, strong research supports that meditation contributes to better relationships. If we experience greater happiness and peace through meditation, it uplifts those around us as well.

Why We Often Don’t Meditate

The reasons we don’t meditate tend to all be in our head and the result of negative self-talk. Here are three common excuses to consider:

Excuse 1: “It’s hard to change my habits.”

Meditation requires a lifestyle change. Just like moving to a healthier diet, it’s about creating a new habit and routine. That means scheduling and sticking to a regular time and place to meditate every day. Meditating for one hour on one day, and then doing nothing for a week, will not be as effective overall as meditating for 10 minutes every day.

Excuse 2: “I don’t have time.”

Despite claiming busyness, the average American watches four hours of television per day. You have the time. In our study involving university graduate students, as little as 30 minutes of meditation weekly significantly reduced stress compared to those attending wellness classes.

Excuse 3: “I’m too busy in the morning. I have so many things to do. I don’t want to (I can’t) take the time to meditate.”

Morning is the best time to meditate, but many people start immediately worrying about their to-do list. Try writing down all of that mental clutter before you meditate. Imagine putting those lists into a drawer and closing it for a few minutes. After meditating, you’ll be more efficient and have improved focus to tackle the day’s tasks.

Meditation Basics

Here’s a simple silent meditation technique, known as SOS meditation, suitable for individual or group practice:

• Sit comfortably in any pose that you can remain in for an extended period of time.

• Close your eyes gently, just as you do when you go to sleep, but remain wide awake.

• Focus your attention 8 to 10 inches in front of you.

• Mentally repeat any calming word or phrase slowly at an even pace. This silent repetition keeps the mind from wandering.

• You may see flashes of light, circles of light or lights of various colors. When your attention is focused, you see the light.

• Keep your attention focused in the middle of the experience and enjoy its calming and peaceful effect.

Dr. Mark E. Young is Professor Emeritus at the University of Central Florida (UCF). For nearly 20 years, he worked as a therapist in various settings, including community mental health, private practice, college counseling centers and corrections. He is the author of five textbooks and is co-founder of the grant-funded UCF Marriage and Family Research Institute.

Dr. Young will present on meditation and wellness at the 14th annual Veggie Fest Chicago, from 11 a.m. to 8 p.m., August 10 and 11, in Lisle. For more information, visit VeggieFestChicago.org.