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Top 5 Meditation Benefits

MeditationMindWellbeingTop List

With a calm mind, people who meditate learn how to manage stressors in their daily lives better. Here’s a look at the top five meditation benefits.

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Meditation does not require special equipment or rules other than quieting the internal mind and focusing on the present.

1. Meditation Brings Better Focus

All too often, external and internal distractions take us away from our daily tasks. People who meditate understand how to work through distractions and ignore what doesn’t matter. Mindfulness meditations help people focus on what they need to do, rather than getting lost in the chatty internal mind.


In 2011, Harvard Medical School studied how meditation helps people learn new information. The researchers looked at brain scans of people who meditated in an eight-week program. The scans showed that the cognitive and memory parts of the brain developed more gray matter.


Researchers also saw growth in the area of the brain that regulates emotions.


Carnegie Mellon University conducted a similar study a few years later and saw similar results. They compared the brain scans of people who practiced meditation with those who did not. After three days, they saw increased connectivity in the brains of those who meditated. Those in the control group did not have any changes in gray matter.


These two studies show that the benefits of meditation include increased focus and decreased distraction. Through meditation, the brain develops to pay better attention to necessary tasks while helping the individual better control their distracting emotions and thoughts.

woman meditating

2. Meditation Helps Reduce Stress, Anxiety, and Depression

With mindful meditation, people learn to reduce stress and other distractions like anxiety and depression. Researchers found that meditation reduces cortisol levels. This stress hormone increases stress, so learning to manage it helps make stressful situations less impactful.


Repeat Mantras To Reduce Stress

Some meditators enjoy repeating their mantras to calm their bodies and minds. When meditators focus on their mantras, they shift the focus from the stressful situation that builds cortisol in their bodies. By repeating a mantra, people who meditate can reach a level of still stability, so their heart rates lower and their stress levels drop. During meditation, people learn to focus on what is in front of them, rather than worrying about the present or ruminating on the past.


Meditate All Day Long
While many people consider meditation an activity that you must do in a quiet, seated position, it can actually be practiced while working, studying, or talking to someone. The goal is to focus on what exists now, which is constantly changing.


Meditation does not involve focusing on the past and future. Meditating on your task helps you focus and get it done. Thinking about the past and future only fuels stress, anxiety, and depression. Once you notice you’re getting lost in your worries and regrets, get out of your mind and focus on what you are doing in the world.

woman meditating

3. Meditation Benefits Self-Awareness and Empathy

When we slow down and focus on the world and our place in it, we learn about ourselves and how we fit in with others. We improve our self-awareness, and we develop empathy for the people in the world. Through meditation, people stop judging and thinking harshly about themselves. This shift, in turn, helps them do the same to others in the world.


As we recognize ourselves and other people, our stress and anxiety levels decline. In a Stanford University study, people who participated in a meditation program saw their self-esteem rise and their anxiety levels fall after two months of practice.


People who meditate regularly develop more compassion, which is a caring concern for others. The growing connections in their brains help them become more attuned to how people feel, so they become more altruistic and less biased. Consider what the world would be like if more people meditated.

woman meditating with beaded bracelet

4. Meditation Helps Reduce Addiction and Pain

When people experience pain, they often turn to drugs and alcohol. The addictive substances draw people in as their brains tell them they need the substances to manage their lives. With mindful meditation, people can learn to control their cravings and addictions.


Controlling an addiction takes practice, as addictions are potent forces. When the need to satisfy an addiction arises, people who meditate notice the urge in their minds, then let it go and move to the present external world around them.


A study in 2018 proved that mindfulness meditation helps addicts not fall into a relapse. Meditation helps them better regulate their pleasure centers in the brain, so they learn to ignore the cravings for addictive substances.


Because meditation helps people fight their urges for pain-killing substances, they also learn to manage their pain. Researchers found that mindful meditation helps people with migraines reduce pain, so they could continue with their lives during the often debilitating headaches.

meditation on a rock

5. Meditation Helps Improve Memory

The latest studies involve the way that meditation works to prevent memory loss due to aging. When people pair a mantra meditation with repetitive finger motions, they better focus their thoughts. Researchers find that this type of meditation helps older people with memory issues perform better on neuropsychology tests.


Because meditation improves attention and mental acuity, older people can slow memory loss and help fight the effects of dementia. Those who have family members with dementia can also use meditation to improve their coping abilities.


As researchers continue to study meditation, they uncover more health benefits. These top 5 meditation benefits help people live more productive and peaceful lives as they learn to avoid the distractions of monkey mind, emotions, pain, and addiction.


People can meditate anytime, anywhere. They can do it quietly or aloud. Meditation does not require special equipment or rules other than quieting the internal mind and focusing on the present. To improve your life, choose a meditation technique on Amphy that fits your needs. It won’t take long before you experience the benefits.


An excellent first step of getting started is to create a meditation space in your home. Check out this article for tips on where to begin.

meditation on a dock
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