Benefits of Buddhist Meditation

Benefits

There are many proven benefits of meditation. Here’re a few documented by scientific research:

1. Meditation makes you happier: A study by the University of Massachusetts Medical School found that meditators became calmer and happier after eight weeks of meditation compared to the control group.
2. Meditation makes you more focused: A study found that experienced meditators can clear their minds of distractions more quickly than novices, according to brain imaging.
3. Meditation makes you more empathetic: A study found that compassion meditation — which I will teach — increases a person’s ability to feel empathy and benevolence for others.
4. Meditation reduces your stress and stress-related illness: A study at Harvard Medical School found that meditation altered the autonomic nervous system which effects stress and stress-related conditions such as heart disease, digestive problems, and infertility.
5. Meditation reduces your depression: A study at Oxford University found that meditation reduced depression compared to ordinary depression treatment.
6. Meditation reduces aging: A study at Harvard University found that meditation increases the thickness of the pre-fontal cortex compared to non-meditators. The pre-frontal cortex normally shrinks with age. The author of the study said that “The effects of meditation can counter the effects of age.”
7. Meditation improves your immune system: A study at the University of Wisconsin found that meditation produces lasting beneficial changes to the immune system and brain electrical activity.
8. Meditation relieves pain: A study at the University of Montreal found that meditation may reduce pain. Jon Kabat-Zinn has helped establish programs in American hospitals that use meditation to change the perception and psychological impact of chronic pain.
9. Meditation lowers blood pressure: A study at the University of Kentucky found that meditation is an effective treatment for controlling high blood pressure.
10. Meditation improves your memory: A study at George Mason University found that meditation boosts short-term visual memory.

These are just some of the many benefits. If you’d like to learn more, see The Physical and Psychological Effects of Meditation – A Review of Contemporary Research.

Since I started meditating, I’ve experienced several benefits:

1. I’m happier: I’m happier more often than I used to be. Also, I’m less bothered by being unhappy.
2. I’m calmer: I feel the full range of emotions, but with less intensity than I used to feel.
3. I’m more aware of my own thoughts: I can often “see” my own thoughts and decide how to react to my thoughts before I automatically react.
4. I’m less attached to “things”: I’m less materialistic than I used to be and I’m more grateful for what I have.
5. I’m more mindful: I live in the present moment more often and for longer periods of time.

I love meditation and I think you would to, if you tried it for a few weeks. Many people tell me they just don’t have time to meditate. But with all these superb benefits, how can you afford not to meditate?

Expectations

People have all kinds of preconceived expectations about meditation, but meditation is really just a form of mind-training. Don’t expect some sort of enlightening, new-age, experience. It doesn’t work that way. The changes are slow and subtle, but inevitable. Sometimes meditation is exciting, boring, disturbing, insightful, or pleasant. It’s best if you forget any preconceptions you have.

Once you start meditating, it’s important to do it every day. The benefits come from the cumulative impact of consistent meditation. Besides, you probably need meditation the most when you don’t feel like meditating.

Preparation

There are two simple assignments you have for this first week:

1. Identify a place and time to meditate: You need to find a place to meditate where you won’t be disturbed. The place you choose should be quiet and not have any negative or stressful connotations. For instance, your home office may not be ideal if you normally feel stressed there. You also must choose a time to meditate. I recommend you meditate first thing in the morning.
2. Select a posture and practice it: You need to select a posture. To learn about postures, please read this and all of the related subsections. The important thing to remember about posture is that you’re trying to find the right balance between comfort and wakefulness. There is no one right posture and I use different postures depending on the circumstances. Also, you may experience a little pain while you’re in the posture. That’s OK as long as the pain is not overwhelming. It will take time for you to adjust to any posture and you’ll make minor adjustments through trial and error. After you select your posture, practice it a few times for 5 or more minutes. Also, feel free to experiment with different postures to find the one you like best.