What's On Your Mind?

(It's Also In Your Body)

Meditation has been considered a cultivated art for centuries. People from all around the world now practice this Eastern-based ritual. A ritual rooted in transcending mind and body limitations to achieve a sense of intrinsic higher purpose and enlightenment. Through the process of clearing the mind of all conscious thought, a deeper contemplation takes hold and propels the the mind toward a perfect awareness of everything interior. “The concept of meditation arose within the philosophical framework of Eastern religious and spiritual disciplines. These traditions practice meditative techniques in order to maintain physical health, induce altered states of consciousness, develop insight, achieve peace, and gain spiritual strength and well as spiritual purification” (Shin). Within the past few decades, Western medicine has delved into the realm of meditation. Through exploring the physiological manifestations in individuals during meditative process, researchers have begun to decipher the tangible, scientific benefits practitioners of meditation reap.

During the physical practice of meditation, individuals usually focus on their breathing pattern while sitting in total stillness. While there are variations in meditation, this is the most commonly practiced method. As Dr. Shin describes it, “Although diverse types of meditation exist, all meditative techniques attempt to focus attention in a non-analytical way without discursive or discriminating thought.” The body and mind of the meditator almost immediately begins to experience physiological changes. “In general, meditation produces a reduction in multiple biological systems, resulting in a state of relaxation” (Shin). The relaxation response is the parasympathetic reaction elicited through meditation. Current research is beginning to understand the myriad of reactions that occur within various body systems that are being directly affected by the parasympathetic nervous system during meditation. Research also suggests an abundance of long-term benefits to practitioners of meditation.

Looking at meditation from a physiological standpoint can be astounding. A simple act can produce profound neurological and physical changes. Many studies have utilized an electroencephalogram (EEG) to monitor the brain activity of a person while in a meditative state. “EEG coherence increases between and within the cerebral hemispheres during meditation” (Roche). In referencing one study, Dr. Shin surmised, “With most meditative practices the EEG patterns exhibit a slowing and synchronization of brain waves, with alpha waves predominating. More advanced practitioners of meditation demonstrated an even greater slowing of their brain waves, with the possible emergence of Theta waves patterns. These patterns are consistent with deep relaxation.” Dr. Shin states further that, “Theta activity is associated with emotional processes and indicates a relative maturity of the mechanisms linking the cortex, the thalamus, and the hypothalamus; Theta rhythm also occurs during a state of maximal awareness.” In a relatable study conducted at Ohio State University Medical Center researchers concluded the following, “Functional magnetic resonance imaging (fMRI) has been used to identify and characterize the brain regions that are active during meditation. This research suggests that various parts of the brain known to be involved in attention and in the control of the autonomic nervous system are activated, providing a neurochemical and autonomical basis for the effects of the meditation on various physiological activities.” With the significant effects that meditation has on the mind, the body is quick to follow suit.

The physiological outcomes from the meditation specific to the body itself are quite numerous and noteworthy. “The mechanisms most frequently suggested to meditate or produce meditative effects include metabolic, autonomic, endocrine, neurological and physiological observations” (Shin). To attempt to fathom the complexity of benefits from meditating, individual body systems and their regulatory factors must be addressed. The metabolic system plays a role in various bodily functions. During meditation, the metabolic processes in the body are gradually slowed. This is apparent through distinct responses. Dr. Shin determined “…body metabolism manifests with a decreased breathing pattern, decreased heart rate, and decreased blood pressure. There is also a marked decrease in the level of oxygen utilization and carbon dioxide elimination by muscle.” The autonomic nervous system is also altered by meditation practice. “An increase in the skin resistance of meditators has been reported by several groups. Increase in skin resistance indicates a decrease in skin conduction and a reduction in its fluctuations. It is well established that skin resistance decreases in states of anxiety or stress and increases during relaxation” (Shin). In this way, the autonomic nervous system serves as a type of emotional insulator. Meditation also adjusts the activity in the endocrine system. Numerous studies site lowered blood levels of plasma lactate and the stress hormone cortisol. The reduction of the aforementioned would more than likely result in lessened sensations of anxiety. “Long-term practice of meditation develops a physiological response of persistent, decreased endocrine activity, thereby reducing sensitivity to stress” (Shin). The predominant response in the central nervous system is cumulative in individuals who meditate. “A heightened sensitivity of the human central nervous system suggest a natural mechanism underlying the motor performance improvements of those who meditate” (Shin). Certain studies have tracked meditative efforts over a substantial period of time and the benefits that have been incurred. Through one intriguing study the following was observed, “As a group, long-term meditators who had been practicing meditation for more than five years were physiologically twelve years younger than their chronological age, as measured by a reduction of blood pressure, and better near-point vision and auditory discrimination” (Roche). The Alternative Health and Medicine Encyclopedia found that meditation “…lowers abnormally high cholesterol levels and reduces mild hypertension” (Marti). The evidence of the powerful effects of a meditative practice can have on an individual are truly remarkable.

Meditation is all-encompassing. On so many different levels an individual can be transformed. Physiological changes from meditation are now scientifically proven and it is only a matter of time before meditation will be embraced by the majority of the Western medical community. The greater purpose for many individuals who maintain a meditative practice is enlightenment, both on a physical and spiritual level. Dr. Roche proclaimed, “What is meditation? It is a skill of paying attention in a restful way to the flow of life in your body.” Life itself can be vastly improved through meditation. “Meditation can reduce stress and anxiety, enhance motor reflexes, increase motor control, increase exercise tolerance, sharpen perceptions, increase awareness, improve concentration, maintain health, provide a general positive outlook on life, and foster the development of a sense of personal meaning in the world” (Shin). In today’s culture we all strive to attain greater health, fulfillment and longevity in our lives. Solutions are constantly being sought to counteract the internal and external imbalances in daily living. Perhaps meditation is the answer.

Marti, James. Alternative Health & Medicine Encyclopedia. Michigan: Visible Ink Press, 1995.

Ohio State University Medical Center. Meditation. http://medicalcenter.osu.edu

Roche, Lorin. What Are The Benefits of Meditation? http://lorinroche.com

Shin, Jooyoung Julia. The Physiology of Meditation. http://ejmas.com