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Your Body on Meditation

The benefits of taking a moment to clear your mind can last all day.

February 2023
Aabye-Gayle D. Francis-Favilla

Do you ever feel like you have a million thoughts zipping around in your brain? Or maybe it’s just a few thoughts you keep obsessing over? Either way, there’s a simple trick to get your brain to calm down. It’s called meditation. Meditation helps clear your mind of unwanted thoughts. Often people do it by focusing on their breathing or repeating a word in their mind. However you do it, meditation is a great way to reduce stress and give your brain a break. In fact, studies have found that meditation greatly improves symptoms of anxiety and depression. It can boost your performance at school and even help you sleep better at night. Keep reading to learn more about the positive effects meditation can have on your body, brain, and mood.

Mood

Meditation can improve your mood by reducing activity in the parts of the brain responsible for negative emotions such as fear, sadness, and anger.

Heart

When you feel stressed, your heart rate and blood pressure increase. Meditation counteracts that stress response, lowering your heart rate and blood pressure.

Immune System

Over time, meditation may alter the genes associated with your immune system, improving your body’s ability to fight off infections and disease.

Lungs

The deep, controlled breathing you practice while meditating can improve your lung capacity. That can give you greater stamina for exercise and prevent you from feeling out of breath.

Brain

Meditation can increase your attention span, making it easier for you to concentrate. It can also strengthen the portion of your brain responsible for learning and memory.

Ready, Set, Meditate!

Want to try meditating? Start with just a minute or two, then try to work your way up to 10 minutes. Here are some tips:

1. Find a quiet space.

2. Sit or lie down in a comfortable position.

3. Close your eyes.

4. Concentrate on making your breathing smooth and slow. If you notice your mind wandering, gently return your attention to your breath.*

5. You can repeat a word or phrase you find calming, either in your mind or out loud. 

*For an easy and fun breathing exercise, see this page!

33,061

The Guinness World Record for the most people to participate in a group meditation.

Source: Harvard Health, Healthline, National Institutes of Health

Can You Bust the Myths About Meditation?

Test your meditation mojo with this quiz.

1

TRUE OR FALSE?  You must stay completely still if you want to meditate correctly.

False! You can meditate while doing activities like washing dishes, folding laundry, or walking.
2

 TRUE OR FALSE? Meditation can help you sleep better.

True! Because meditation helps calm your thoughts, it can also help you to fall asleep faster and to sleep more soundly.
3

 TRUE OR FALSE? You have to clear your mind completely to meditate.

False! Meditation is about noticing your thoughts and letting go of ones that are negative or unhelpful. You don’t have to completely stop thinking to meditate!
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Mental Health
Coping Skills, Stress & Stress Relief

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