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Meditation

By Sarah Clark

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What are the benefits of meditation?

Meditation is a way of taking yourself away from it all for a while, and there's no denying that in the stressed out world that we live in, taking time out can only be good for us. There have been other medical and psychological claims made for the practice of meditation, too.

Scientists have looked at the brain responses of people who meditate regularly, and found that they seem to be able to cope with stress more effectively - and not just while they are meditating. It's thought that through regular practice they are better able to tune into their body's natural 'relaxation response' - a state of mind which allows them to think more calmly.

Very recent research seems to bolster claims that meditation is good for your health - In a study published in December 2008 in the Journal of Consulting and Clinical Psychology¹, a form of meditation-based therapy called Mindfulness Based Cognitive Therapy (MBCT) proved to be just as effective as anti-depressants in preventing a relapse in symptoms of depression.

The study also showed MBCT to be as cost-effective as drugs when it came to supporting people who had a history of depression.

A small scale American study in 2003² also showed that meditation could have a biological effect on the body, when researchers at the University of Wisconsin-Madison enrolled 41 people in a trial of what they called "mindfulness meditation."

The participants reported higher levels of antibodies in their blood following an eight week programme of meditation classes and a retreat than a control group who did nothing. The electrical activity on the left side of their brains was also found to be higher - which is an indication of lower anxiety and a more positive emotional state.

Simple meditation technique

One simple way to tune into your own relaxation response is by following the technique below:

• Close your eyes and sit comfortably in a place where you won't be disturbed.
• Focus your mind on your breathing.
• Choose a word, or sound, and repeat this every time you breathe out.
• As your mind starts to wander, bring it back by re-focussing your attention onto your breathing.
• Practice this for around 20 minutes every day if you can.

If you fancy trying out the benefits of meditation, and finding out more about some of the more esoteric techniques, there are many websites where you can download free sample guided visualisations and meditations.