Meditation has experienced growing popularity, naturally integrating into various contexts and serving different purposes in everyday life (Rodríguez, 2017). Triglia (2015) notes that, among the currents of thought converging around meditation, emphasis is placed not only on personal beliefs and assessments but also on scientific research providing a solidly grounded perspective on the sought-after benefits of this practice.
Meditation: Fuel for the Creative Mind
One of the most interesting benefits of meditation is that it encourages and, consequently, enhances creativity (Rodríguez, 2017). In this regard, Rodríguez (2017) and Calvo (2022) mention that a study in 2012 conducted by the University of Leiden in the Netherlands and a subsequent one in 2014, carried out by the same institution, discovered that the practice of meditation and mindfulness techniques influences the creative process, both in divergent and convergent thinking, favoring the creation of new mental maps.
Divergent thinking, which allows the conscious part of the mind to open spaces for the generation of new ideas and diverse approaches, and convergent thinking, which requires the brain to create correct answers to solve a problem, demanding logic and speed, show significant improvement, according to the results of this study (Calvo, 2022). This improvement benefits the creative processes of the mind at both levels, increasing creativity and, consequently, the ability to generate new ideas and thoughts more quickly, efficiently, and limitlessly (Calvo, 2022). According to Rodríguez (2017), these findings support the belief that meditation can have a lasting influence on human cognition, including how new ideas are conceived and events are experienced, not only for experienced meditators but also for those who are newcomers to meditation practice.
Silence that Heals: Meditation and the Battle Against Stress and Anxiety
One of the benefits of meditation is its ability to reduce and prevent stress and its adverse effects (Triglia, 2015; Rodríguez, 2017). A study published in January 2017 by Georgetown University in the United States revealed that inflammatory hormonal reactions to stress decreased after training, specifically following mindfulness practice (Rodríguez, 2017). In this rigorously designed clinical trial, objective physiological evidence was found to support the claim that mindful meditation combats anxiety. According to Rodríguez (2017), patients with anxiety disorders experienced a drastic reduction in stress hormone and inflammation responses to stressful situations after completing a mindfulness meditation course, while those who underwent stress management without meditation experienced worsening responses.
Another study published in May 2017 by researchers from the University of Waterloo, Canada, found that just 10 minutes of meditation contribute to improving focus in anxious individuals (Rodríguez, 2017). The research, which assessed the impact of meditation on 82 participants with anxiety, revealed that developing awareness of the present moment reduced episodes of repetitive off-task thinking, a distinctive marker of anxiety. Researchers explain that wandering thoughts constitute almost half of an individual's daily stream of consciousness. According to Rodríguez (2017), for people with anxiety, repetitive off-task thoughts can negatively impact their ability to learn, complete tasks, or even function safely.
Finally, research involving cancer patients provided data on improvements not only in stress but also in symptoms of depression, confusion, and other scales, in both men and women (Triglia, 2015; Robledo Vico, 2017). Correspondingly, according to Robledo Vico (2017), in the case of transcendental meditation, another study with 19 participants demonstrated that their stress levels were lower thanks to the practice of this discipline.
Centered Mind: Discover How Meditation Transforms Attention
In various multitasking tests and research on the attentional blink, it has been verified that when a stimulus is overshadowed by another with little time between them, the individual only becomes aware of the first one (Triglia, 2015). Those who were meditating exhibited a reduction in the attentional blink, indicating that they learned to manage the brain resources necessary for attention more effectively (Triglia, 2015). In line with Calvo (2022), a recent study from the University of Washington, United States, has examined changes in brain activity through meditation, revealing modifications in the neural network linked to processes of mental distraction, significant in regions directly associated with reducing distracting mental activity, thus balancing activity in the center of the brain.
Finally, another study from Harvard University, after an 8-week daily meditation program, revealed significant increases in gray matter density in eight different regions. Two of these regions are key elements in the ability to direct attention and show resistance to distractions (Calvo, 2022). Additionally, an increase in activity was observed in areas directly associated with cognitive abilities related to experiential learning for optimal decision-making. In accordance with Calvo (2022), all these modifications enhance the fundamental abilities to face any external situation with greater flexibility and problem-solving capacity.
Meditation: Empowering Positive Thoughts
Among the benefits of meditation, one that cannot be overlooked pertains to positive psychology, with this being one of the streams that extensively employs relaxation practices (Triglia, 2015). In a study published by the APA, researchers investigated how individuals can develop resources to cope with experiences by generating positive emotions (Triglia, 2015; Calvo, 2022). The results indicated that meditation leads to an increase in positive emotions in situations experienced throughout the day, enhancing the emergence of positive thoughts (Calvo, 2022). Thanks to this boost in positive emotions, a series of associated effects occur at the mental level, such as improvements in cognitive processes related to memory, attention, or concentration; and also at the physiological level, yielding enhancements in the cardiac, respiratory, digestive, and immune systems. According to Calvo (2022), all of this contributes to achieving greater well-being and a significant improvement in the quality of life.
The Power of Meditation in Interpersonal Relationships
An additional benefit of meditation has been discovered concerning interpersonal relationships (Triglia, 2015). Triglia (2015) mentions that, according to the findings of a study, dedicating a few minutes daily to meditation not only contributes to personal well-being but also has the remarkable ability to foster a predisposition towards closer contact with unknown individuals.
Daily Meditation: An Immediate Boost for Memory
Among the changes that occur in the brain through regular meditation practice, a significant improvement in memory is observed (Calvo, 2022). In a study published by the American Psychological Association, an experimental trial was implemented, spanning an 8-week daily meditation program. The results revealed a substantial advancement in working memory among participants committed to meditation practice. In line with Calvo (2022), this contrasted significantly with the control group that did not undergo the same program, emphasizing the direct connection between regular meditation and memory improvement.
Finally, research conducted by the University of California Irvine delves into how quickly meditation can positively impact the brain (Calvo, 2022). This study demonstrated measurable changes in brain regions relevant to processes linked to working memory after just four days of daily meditation practice. In other words, in correspondence with Calvo (2022), meditation offers, almost immediately, a significant improvement in memory as one of its many benefits.
Desciphering Well-being: Effects of Meditation on Mental and Physical Health
Many people report positive effects on their health through practicing yoga and meditation, experiencing both mental and physical benefits (Rodríguez, 2017). However, there is still much to discover about how exactly these practices affect health. A study, published in August 2017, examines the effects of meditation by observing physiological and immunological markers of stress and inflammation. By studying participants in an intensive three-month retreat with these disciplines, they found that the practices positively impacted physiological and immunological markers of stress and inflammation, and furthermore, improved subjective well-being. Rodríguez (2017) mentions that this article, published in Frontiers in Human Neuroscience, investigates the effects of yoga and meditation on brain-derived neurotrophic factor (BDNF), the activity on the hypothalamic-pituitary-adrenal (HPA) axis, and inflammatory markers.
By studying participants in a three-month intensive retreat of yoga and meditation, researchers discovered that the practices had positive effects on BDNF signaling, cortisol awakening response (CAR), and immunological markers, in addition to improving subjective well-being (Rodríguez, 2017). The data showed that participation in the retreat was associated with a self-reported decrease in anxiety and depression, as well as an increase in mindfulness. The research team observed increases in plasma levels of BDNF, a neuromodulator that plays a significant role in learning, memory, and the regulation of complex processes such as inflammation, immunity, mood regulation, stress response, and metabolism. Additionally, according to Rodríguez (2017), they detected increases in the magnitude of the cortisol awakening response (CAR), part of the hypothalamic-pituitary-adrenal (HPA) axis, suggesting increased stress resistance.
Meditation: Enhancer of the Immune System
A study demonstrated that within a Mindfulness program, a group of volunteers experienced an increase in the production of flu antibodies (Triglia, 2015). In accordance with Triglia (2015), this finding suggests that the practice of meditation could positively influence the immune system.
Discovering the Connection: Meditation, Genes, and Brain Structure
In 2011, a study conducted by the Massachusetts General Hospital in the United States and published in the journal Psychiatry Research: Neuroimaging discovered that meditation, specifically mindfulness, can cause changes in brain regions related to memory, self-awareness, empathy, and stress (Rodríguez, 2017). This study was the first to document meditation-induced changes in gray matter. After analyzing MRI images focused on areas where differences were observed in previous meditation studies, increased gray matter density was identified in the hippocampus, crucial for learning and memory, and in structures linked to self-awareness and introspection. According to Rodríguez (2017), reductions in reported stress by participants were related to a decrease in gray matter density in the amygdala, known for its role in anxiety and stress.
Finally, another study conducted in 2013 by researchers from the United States, Spain, and France presented molecular changes after a period of meditation (Rodríguez, 2017; Robledo Vico, 2017). The research examined the effects of a day of intensive mindfulness practice in a group of experienced meditators compared to a control group (Rodríguez, 2017). After eight hours of practice, "the meditators" exhibited genetic and molecular differences, including altered levels of gene regulatory machinery and reduced levels of proinflammatory genes, correlated with a faster physical recovery from a stressful situation. The changes were observed in genes that are current targets of anti-inflammatory and analgesic drugs (Rodríguez, 2017). In this regard, Robledo Vico (2017) mentions that meditation could act as a kind of analgesic in reducing the harmful effects of stress.
Redefining DNA: Molecular Footprints of Meditation
In June 2017, a recent study conducted by the University of Coventry in the United Kingdom revealed that mind-body interventions (MBIs), such as meditation, yoga, and Tai Chi, not only induce relaxation but also have the ability to "reverse" or offset certain parts of DNA that could represent a risk factor (Rodríguez, 2017). The research, published in the journal Frontiers in Immunology, examined over a decade of studies analyzing how genetic behavior is influenced by mind-body interventions. In correspondence with Rodríguez (2017), it was concluded that, by collectively reviewing 18 studies involving 846 individuals over more than 11 years, a pattern in molecular changes occurring in the body as a result of mind-body interventions was observed and how these changes contribute to the mental and physical well-being of patients.
Researchers focus on the impact on gene expression, i.e., how genes are activated to produce proteins that influence the biological composition of the body, brain, and immune system (Rodríguez, 2017). It is also emphasized that millions of people worldwide already experience health benefits derived from mind-body interventions, such as yoga or meditation. However, they may not be aware that these benefits manifest at the molecular level and can modify the structure of the genetic code. Rodríguez (2017) mentions that, according to the researchers, these activities leave a "molecular signature" in cells, countering the negative effects of stress or anxiety by modifying gene expression, contributing to improving well-being.
Meditation: Redefining the Pain Experience
Pain relief is another area where research on meditation shows great interest (Rodríguez, 2017). In this regard, a study from Leeds Beckett University in the United Kingdom, published in June 2017, found that meditation could be a more cost-effective alternative to traditional painkillers. In correspondence with Rodríguez (2017), the research results suggest that a single session of ten minutes of mindfulness meditation, administered by a therapist, can improve pain tolerance, pain threshold, and reduce anxiety towards pain.
Another study demonstrated that four days of mindfulness are enough to reduce the sensation of pain and produce changes in brain structures associated with pain processing (Triglia, 2015). Previous studies had explored the possibility of pain relief without opioids through meditation (Rodríguez, 2017). This is the case of a study conducted in March 2016 by Wake Forest Baptist Health in the United States, published in the Journal of Neuroscience (Rodríguez, 2017). This study revealed that after a brief period of meditation training, there was a decrease in the perception of experimentally induced pain. According to Rodríguez (2017), the researchers explain that these results are important for those who have developed tolerance to opioid-based drugs and are seeking a non-addictive way to reduce their pain.
A previous study conducted by the same center and published in 2015 reveals that mindfulness meditation decreases pain more effectively than the placebo (Rodríguez, 2017). A dual-pathway approach, using pain scores and brain imaging, was employed to determine whether mindfulness meditation is limited to the placebo effect or if its effects transcend this effect. The results of this study indicate that participants who practiced mindfulness meditation reported a greater reduction in pain compared to those who received the placebo. Rodríguez (2017) mentions that significantly, brain scans revealed distinctly different patterns of activity between mindfulness meditation and the placebo in pain reduction.
References
Calvo, Ú. (2022, octubre 17). Beneficios de la Meditación Diaria Avalados por la Ciencia. Úrsula Calvo. https://ursulacalvo.com/blog/beneficios-de-la-meditacion-diaria-avalados-por-la-ciencia-parte-1
Robledo Vico, J. (2017, junio 2). Lo Dice la Ciencia: La Meditación es Buena Para la Salud. Diario AS. https://as.com/deporteyvida/2017/06/02/portada/1496403885_509817.html
Rodríguez, E. M. (2017, agosto 29). ¿Qué nos Dice la Ciencia Sobre la Meditación? La Mente es Maravillosa. https://lamenteesmaravillosa.com/que-nos-dice-la-ciencia-sobre-la-meditacion/
Triglia, A. (2015, junio 4). Los 7 Beneficios de la Meditación Avalados por la Ciencia. Psicología y Mente. https://psicologiaymente.com/meditacion/beneficios-meditacion-ciencia
