Meditation is a self-directed practice for relaxing the body and calming the mind. In many traditions, meditation is used to achieve insight and expanded awareness. People can meditate while sitting quietly, chanting or reciting, or moving mindfully, as in walking meditation, tai chi, aikido, or yoga (this is covered in the mindful movement section).

How can I benefit?

There is a substantial body of research supporting the use of meditation for a wide variety of conditions, including: anxiety, asthma, cancer, chronic pain, coronary artery disease, depression, drug abuse, fibromyalgia, headache, HIV/AIDS, hypertension, irritable bowel syndrome, organ transplantation, psoriasis, and psychotherapy.

In addition research supports the benefits of meditation in contributing to overall well-being and happiness. Brain scans collected by researcher Richard Davidson show that during meditation, activity in the left prefrontal cortex (associated with positive emotions) greatly exceeded activity in the right prefrontal cortex (home of anxiety and other negative emotions).

Click here to try a guided meditation.

Are there any cautions?

Meditation generally poses few risks for mentally healthy people. Just be careful not to stand up too quickly after meditating or you might get dizzy. Also if you are taking medications, such as insulin, sedatives, or cardiovascular medicine, you may need to adjust your dosages.

Meditation may not be recommended for persons with depression or personality disorders, such as schizophrenic, borderline, or narcissistic disorders.

Where can I get more information?

Click here for detailed information on meditation created by experts at the University of Minnesota. (Scroll down until you see the Meditation module.)

References

These are samples of the types of research available.

• Carlson L, Speca M, Patel, K & Goodey E. (2004). Mindfulness-based stress reduction in relation to quality of life, mood, symptoms of stress and levels of cortisol, dehydroepinandrosterone sulfate (DHEAS) and melatonin in breast and prostate cancer. Psychoneuroimmunology, 29, 448-474.
• Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkrantz, M., Muller, D., Santorelli, S. F. et al. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65, 564-570.
• Kabat-Zinn, J., Massion, A. O., Kristeller, J., Peterson, L. G., Fletcher, K. E., Pbert, L., Lenderking, W. R., & Santorelli, S. F. (1992). The effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. American Journal of Psychiatry, 149, 936–943.

This book tells you how (and why) to meditate:

• Kabat-Zinn, John. (1990.) Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Dell Publishing.

Expert contributors: Mary Jo Kreitzer, PhD
Date: April, 2006.

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