Meditation

Introduction & Meditation as an Intervention

By: Sanika Sharma (Psy/19/32)

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 1

 Introduction

The term meditation was derived from the Latin word “meditari” which means to to

engage in, contemplation and reflection. Both meditation and medicine are originated

from the same Latin root word and hence there is a long standing history of meditation

being associated with healing. Meditation has a number of health benefits, it is known to

induce relaxation, a better sense of inner peace, reducing stress and more. The topic of

meditation has only recently entered the realm of the scientific understandings and

therefore it is being researched far more using scientific and systematic rigour. It is

difficult to trace back the history of meditation however it can be pinned to two major

geographies- India and China. Some of the oldest written records were found in India

from around 1500 BC , back then it was known as Dhayna, which means journey or

movement of the mind ( Dhi= mind and Yana =moving or going) . These records come

from Hindu traditions of Vedantism and Buddhist Indian scriptures. However, in China

the oldest records of meditation can be dated back to 3rd and 6th century BC.

In India, the oldest documented images of meditation are from India and date back

to 5000 to 3500 BCE. Wall art paintings depict people sitting in meditative-like seated

postures with their eyes half closed, presumed to be deep in meditation. The oldest

documented text of meditation is also from India, from the Hindu traditions of

Vendatism, from around 1500 BCE. Although the Vedas created texts describing

meditative practices it’s important to know that these had previously been passed down

orally through storytelling practices for centuries and hence the exact era in which

meditation was originated in the country is still not known.

Meditation was introduced in the western world by Paramahansa Yogananda in

1920 and the nature of scientific investigation of spiritual beliefs and practices underwent

a drastic change (Hussain et al., 2010). Formal scientific studies started in the field of

meditation in 1977, when the American Psychological Association issued a statement on

meditation stating that- “meditation may facilitate the psychotherapeutic process.” They

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 2

also encouraged research “to evaluate its possible usefulness” (Kutz & Benson, 1985, p.1).

The Brihadaranyaka Upanishad defines meditation as “having calm and

concentrated, one perceives the self (atman) within oneself. “ However after the

introduction of meditation to the western world, the definitions also evolved.

Craven (1989), defined meditation as “An altered state of awareness, suspension of logical

thought processes, and maintenance of self-observing attitude.” According to Manocha

(2000), Meditation is a discrete and well-defined experience of a state of “thoughtless

awareness” or mental silence, in which the activity of the mind is minimised without

reducing the level of alertness. Meditation is also defined from a cognitive and

psychological perspective, as a family of self-regulation practices that aim to bring mental

processes under voluntary control through focusing attention and awareness (Walsh &

Shapiro, 2006). However, Cardoso et al., 2004 devised an operational definition of

meditation encompassing both traditional and clinical parameters. They defined any

practice as meditation if it:

a. Utilises a specific and clearly defined technique

b. Involves muscle relaxation somewhere during the process

c. Involves logic relaxation (i.e., not “to intend” to analyse the possible psychophysical

effects, not “to intend” to judge the possible results, not “to intend” to create any type of

expectation regarding the process),

d. A self induced state, and

e. The use of a self-focus skill or “anchor” for attention.

Relationship between Yoga and Meditation

According to Patanjali’s 8 limb model of Yoga, the last four limbs are referred to as

meditation- Pratayahara (sense withdrawal), Dharana (intense focus), Dhyana (state of

meditation) and Samadhi (state of oneness).

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1. Pratayahara

It is all about withdrawing the senses from the outer world and drawing them

inward so we can explore and become familiar with our internal landscape. It is bringing

the attention inwards towards the breath, observing it without trying to control it.

2. Dharana

Dharana is a form of mental training and can involve the use of a focal point such

as our breath, a symbol, a candle, or a mantra. Here one is not to become fixated on

holding the focus forcefully because then they become rigid and miss out on the present

moment awareness available at the moment.  Instead, one must allow their focus to

loosen and they’ll begin to flow with the focal point.

3. Dhyana

This is where a state of deep meditation can be experienced. In deep meditation,

the personality takes a back seat and atman or soul/spirit takes over. Deep meditation has

been attributed to alpha and theta brain wave frequencies, which are associated with

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 4

higher states of consciousness.

4. Samadhi

Samadhi can be defined as the union of the true self and transcendence of the lower

self and personality. It is achieved when the object of meditation engulfs the meditator

and self-awareness is lost. In this state the knower, the knowable, and the known become

one.

Therefore, according to Patanjali, meditation is a part of yoga. Ideally, it is performed after

the asanas because after yoga the body is full of vibrations and meditation is performed to

gain a stable equilibrium of the mind and body.

Requirements of Meditation ( Indian and Western Perspectives )

According to Swami Ashokananda, the various requirements of meditation are:

1. It should be done regularly every day at a fixed time.

One should faithfully devote time to meditation and day-to-day distraction should be

avoided and meditation should be weaved into the routine of an individual.

2. It should be practiced twice a day at a fix time.

Ideally, it should be done in the morning before sunrise and in the evening after sunset.

However, practically one should pick a time according to their personal preferences

which they can follow regularly.

3. Meditation should be practiced at a fixed place.

4. One should try to forget all passions, impulses and desires when one meditates. One

should try to forget all distractions as far as possible, so as to enable one to elevate their

mind to higher consciousness.

5. The company of undesirable people should be avoided to keep oneself free from

mental conflicts and disturbances. Company of right people should be avoided for a good

spiritual life.

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 5

6. The art of meditation should be taken up with great pleasure and enthusiasm. It

should not be treated as something imposed against one’s will or done just for the sake of

it.

According to Herbert Benson (1985), Professor of Medicine at Harvard Medical School

who has worked in the the field of meditation, he Americanised the concept of meditation

to make it accessible for the western world. He called it relaxation response which is a

modern version of meditation. He listed four essential for meditation:

1. A quiet environment.

2. A passive attitude. One should not be bothered about any disturbing thoughts that

come to the mind.

3. A comfortable position. It is important to release undue muscle tension in the body.

Any posture that would give the individual maximum relaxation.

4. A mental device or mantra. In order to shift one’s attention from external objects to

internal thoughts one should have a mental device such as mantra to streamline one’s

attention to one thing.

Meditation Continuum

Everly & Rosenfeld (2002) created a meditation continuum highlighting the entire range of

mental consciousness during the meditative process. A four stage awareness process is

mentioned in the figure below, one moves from normal state of consciousness to a calm

state to a non-ego awareness stage and finally ascending to the supreme state of

consciousness.

(Source: Seaward, 2018 )

Types of Meditation

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According to Seaward 2018, meditation can be classified into two categories: exclusive

(also known as restrictive meditation) or inclusive (opening-up meditation). Although the

two vary in style and format, the processes of concentration and awareness are paramount

to the benefits of both of them. The end result is the same: a cleansing of the mind that

leads to inner peace.

The various types of meditation are- mindfulness meditation, mantra meditation,

transcendental meditation, loving-kindness meditation, movement meditation, zen

meditation, vipassana meditation.

a. Exclusive Meditation (also called restrictive or concentration meditation)

A form of meditation wherein concentration is focused on one object

(e.g., mantra, tratak) to the exclusion of all other thoughts, to increase self-awareness and

promote relaxation (Seaward, 2018). There are five actions used to refine one’s attention

on a single focused thought: mental repetition (eg-mantra), visual concentration (tratak or

a steady gaze), repeated sounds (nadam, like Tibetan bells rush of waterfall etc.), physical

repetition (sensation of breathing, or some forms of rhythmic aerobic exercise), and tactile

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 7

repetition (Holding a small object, such as a tumble stone or seashell or beads).

Examples of exclusive meditation can be mantra meditation, transcendental meditation

and movement meditation.

b. Inclusive Meditation (opening-up meditation)

The second type of meditation is called inclusive meditation. It is also referred to as

access meditation, insightful meditation, and mindfulness. Inclusive meditation appears

to be very similar to free association, where the mind wanders aimlessly. In the practice of

inclusive meditation, the mind is free to accept all thoughts; no attempt is made to control

the mind’s content ( Seaward, 2018 ).

Examples of inclusive meditation are: Zen meditation and mindfulness meditation and

Vipassana meditation.

Various types of meditation are explained below.

1. Mindfulness Meditation

Mindfulness meditation originates from Buddhist teachings. Here, an individual

pays attention to their thoughts as they pass through their mind. They don’t judge the

thoughts or become involved with them, but simply observe and take note of any

patterns. One becomes a passive observer of their thoughts. A form of mindfulness is

involved in most kinds of meditation. Breath awareness encourages practitioners to be

aware of their breathing, while progressive relaxation draws attention to areas of tension

in the body. Hence, it has been extensively studied.

2. Mantra Meditation

Mantra is a word or phrase that is repeated during meditation as a tool to help

release one’s mind. Mantras can be spoken, chanted, whispered, or repeated in the mind.

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Most mantra meditation techniques have two essential components: mindfulness

meditation and mantra recitation or chanting. Some individuals enjoy mantra meditation

because they find it easier to focus on a word than on their breath. This is also a good

practice for people who don’t like silence and enjoy repetition.

3. Transcendental Meditation (TM)

TM was developed by the Hindu Maharishi Mahesh Yogi (2001).Transcendental

meditation is a spiritual form of meditation where practitioners remain seated and breathe

slowly. The goal is to transcend or rise above the person’s current state of being.It involves

silently repeating a mantra for 15–20 minutes a day and is commonly done sitting with the

eyes closed. It is one of the most widely practiced meditation techniques. TM is a type of

mantra meditation.

4. Loving-Kindness Meditation

Loving-kindness meditation is also known as Metta meditation. Its goal is to

cultivate an attitude of love and kindness toward everything. While breathing deeply,

practitioners open their minds to receiving loving kindness. They then send messages of

loving kindness to the world, to specific people, or to their loved ones. In most forms of

this meditation, the key is to repeat the message many times, until the practitioner feels an

attitude of loving kindness. Loving-kindness meditation is designed to promote feelings

of compassion and love, both for others and oneself.

5. Movement Meditation

Not everyone has the time to sit and meditate during his or her day. This is why

this type of meditation can be beneficial. Here a practitioner is moving through various

positions with a mindful and slow pace. Mindfulness is the biggest part of movement

meditation for example, being mindful of one’s muscles as they move or the feeling of

their feet against the floor as one moves. You notice various parts of your body that are

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 9

otherwise ignored such as you hip, elbow, or cheek. Even breathing, heartbeat, and other

inner sensations will be better noticed when you are mindful of the body.

6. Zen Meditation

It is a form of meditation that is a part of Buddhist practice. Many Zen practitioners

study under a teacher because this kind of meditation involves specific steps and postures

and discipline. The goal is to find a comfortable position, focus on breathing, and

mindfully observe one’s thoughts without judgment.Again, this form of meditation is

similar to mindfulness meditation but requires more discipline and practice. People may

prefer it if they are seeking both relaxation and a new spiritual path.

8. Vipassana Meditation

In Pali, an ancient language of Buddhism, the word ”Vipassana” means “seeing

things as they really are.” The literal translation is “special seeing.” The goal of vipassana

meditation is self-transformation through self-observation (by paying attention to one’s

thoughts without judging them). This is accomplished through disciplined attention to

physical sensations in the body, to establish a deep connection between the mind and

body. Vipassana, is typically taught during a 10-day course, and students are expected to

follow a set of rules throughout the entirety of the time, including abstaining from all

intoxicants, telling lies, stealing, sexual activity, and killing any species.

Psychological Effects of Meditation

Evidence from empirical research suggests that mindfulness is positively associated with

a variety of indicators of psychological health, such as higher levels of positive affect, life

satisfaction, vitality, and adaptive emotion regulation, and lower levels of negative affect

and psychopathological symptoms (Keng et al., 2011). Various psychological benefits of

meditation are explained below with the help of recent empirical studies.

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 10

1. Mental Health and Psychological Well-Being

Meditation has attracted increased attention in the literature as a non

pharmacological strategy to foster positive mental health amongst the general population

(Lynch, 2018). A systematic review was conducted by Lynch et al., 2018 to understand the

impact of mantra meditation on mental health. All the studies selected for this systematic

review involved adult participants that were non-clinical (with no discernible diagnosis of

mental and physical illness). 37 researches were included in this study, and these studies

included two parameters of mental health- stress, depression, burnout, anxiety and anger.

Fourteen studies reported on stress outcomes. All studies utilised self-report

measures. Overall, the vast majority of studies reported significant reductions in stress

following a mantra meditation programme. However most studies reported these effects

are evident only in regular practitioners. Eleven studies reported on outcomes of

depression. Eight of these papers reported significant improvements in depression. The

measures used varied considerably across studies, with a number of studies re-porting

depression as a sub-scale of a more general mental health questionnaire. Six studies

reported significant reductions in depression scores for the mantra meditation group, in

comparison to the control group. Therefore, suggesting that mantra meditation can be

used as an intervention in lowering the impact of depression.

Another study conducted by Totzeck et al.,2020 suggested that loving-kindness

meditation (LKM) promotes mental health in university students. The study was

conducted in Germany. LKM has been shown to improve well-being and positive

emotions in clinical and non-clinical populations. The main goal of the study was to

examine whether LKM might be an effective intervention to promote positive mental

health using the Positive Mental Health Scale (PMH) and to decrease depression, anxiety,

and stress in university students.

The sample (n = 110) consisted of university students, one half of them (n = 55)

underwent LKM intervention. They were compared with a matched control group (n = 55)

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 11

which did not receive treatment. All participants completed positive and negative mental

health measures at baseline and 1-year follow-up assessments. LKM participants

additionally completed the same measures before and after treatment. Multiple analyses

of variance were conducted to test for short- and long-term effects of LKM on positive and

negative mental health measures.

Multiple analyses of variance were conducted to test for short- and long-term

effects of LKM on positive and negative mental health measures. The results suggested

that a significant short-term effect of LKM on anxiety and PMH ( positive mental health)

was found. Long-term analyses revealed a significant decrease of depression, anxiety, and

stress for LKM completers, and a significant increase of depression, anxiety, and stress for

the control group. Therefore, it could be concluded that LKM enhances mental health in

university students.

Psychological well-being is a complex construct that concerns optimal psychological

functioning and experience. It may be defined as including hedonic (enjoyment, pleasure)

and eudaimonic (meaning, fulfilment) happiness as well as resilience coping, emotion

regulation, healthy problem solving (Tang et al., 2019).

Several systematic reviews and meta-analyses have suggested that psychological

well-being can be enhanced by interventions such as mindfulness training. One particular

focus has been integrative body-mind training (IBMT), which shares key components with

other forms of mindfulness training, such as a systematic training of attention and self-

control with an attitude of acceptance and openness to present experiences (Tang et al.,

2007, 2015; Tang, 2017).

In a series of randomised controlled trials (RCTs), IBMT has shown multiple

positive effects on psychological well-being and health, including increased self-control

and positive emotions, and decreased negative emotions and stress hormones (Tang et al.,

2007, 2015; Ding et al., 2014). In one RCT, young adults were assigned randomly to an

IBMT or a relaxation training (RT) group for five sessions of brief training (20 min per

session). Compared to those in relaxation training, IBMT participants showed greater

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 12

improvement (from baseline to post-training) of performance in executive control (an

index of self-control). IBMT participants also had lower levels of negative affect and

higher levels of positive affect (Tang et al., 2007; Ding et al., 2014). In addition, IBMT

participants also showed decreased stress hormone cortisol and increased immune

reactivity.

Despite the significant amount of research conducted on mindfulness, only a few

studies have examined mindfulness, emotional distress, and psychological well-being

simultaneously (Baroni, 2016). A study conducted by Baroni et al., 2016 studies the

relationship of mindfulness meditation, emotional distress and psychological well-being.

Participants were evaluated on their meditation experience using a single item rated on a

6- point Likert scale ranging from 0 (Never) to 5 (Every day) and psychological well-being

was evaluating using Ryff’s Psychological Well-Being Scale. The scale is composed of 18

items rated on a 6-point Likert scale. Hospital Anxiety Depression Scale, was used to

measure emotional distress which is a self-report measure as well.

The results of the study suggested that participants who scored high on their

meditation experience also reported higher levels of psychological well-being and lower

levels of emotional distress.

2. Insomnia

It has been long recognised that meditation is a viable antidote for insomnia. Given

that meditation is a vehicle for mental discipline, people who meditate on a regular basis

admit to sleeping soundly (Seaward, ). By training the mind to release thoughts and

feelings that constantly compete for attention, a deep sense of peace is achieved in an

awakened state, a skill that carries over to pre-sleep conditions (Seaward, ).

Ong et al., 2018 carried out a study to evaluate the efficacy of mindfulness

meditation for the treatment of chronic insomnia. Participants were adults over the age of

21 who met research diagnostic criteria for an insomnia disorder, defined as difficulty

initiating or maintaining sleep that occurs despite adequate opportunity. In addition, at

least one symptom of heightened cognitive or somatic arousal (e.g., anxiety about sleep,

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 13

elevated muscle tension) was reported on the screening interview. Participants were

randomised to either mindfulness-based stress reduction (MBSR) (The MBSR treatment

consisted of 8 weekly group meetings lasting 2.5 h each plus one 6-h meditation retreat

held between the 5th and 7th week), mindfulness-based therapy for insomnia (MBTI)

(MBTI was conducted as an 8-week group intervention that consisted of the same amount

of contact and the same meditations as MBSR), or an eight-week self-monitoring (SM)

condition (The SM condition consisted of self-monitoring using daily sleep/wake diaries

and weekly pre-sleep arousal scale (PSAS) for 8 consecutive weeks).

Overall, the results suggested that new evidence for the efficacy, credibility, and

safety of meditation-based therapies. Findings indicated that interventions featuring

mindfulness meditation have positive patient- reported benefits as compared to SM

condition, and could be a viable treatment option for chronic insomnia.

3. Meditation, Mood and Emotion Processing

Mindfulness-based interventions have previously been shown to have positive

effects on psychological well-being (Liu et al., 2019). Brief mindfulness meditation

(BMM) has recently received attention as a way to spread the benefits of mindfulness-

based interventions.Few studies have investigated the mechanisms underlying the

beneficial effects of BMM. Liu et al., 2019 developed a 15-min BMM named JW2016, which

is based on the core concepts of mindfulness, Anapanasati (breath meditation of Buddhist

Vipassana), their practical experience, and the results of scientific reports on meditation.

They investigated the effects of this BMM on mood and emotion processing in an

effort to create an effective, convenient, safe, and standardised BMM method that could

benefit individuals with limited time or money to devote to meditation. Forty-six healthy

participants (non-clinical population) aged 18–25 years were randomly allocated to the

BMM group (n = 23) or the emotional regulation education (ERE) control group (n = 23).

Mood was measured with the Centre for Epidemiological Studies–Depression scale

(CES-D) and the State Anxiety Inventory (SAI). Emotion processing was evaluated by

assessing performance on an emotion intensity task, an emotional memory task, and an

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 14

emotional dot-probe task.

After intervention, the BMM group, and not the ERE group, showed a significant

decreases in emotional intensity in response to positive as well as negative emotional

stimuli ( which means they were calmer after the intervention) , response time for

emotional memory, and duration of attention bias toward negative emotional stimuli.

Negative effects on mood state were found in the ERE group but not in the BMM group.

Thus, the results suggest that Brief Mindfulness Meditation may be an effective,

convenient, safe and standardised way to help practitioners remain focused, calmer and

peaceful without any negative effect on emotion. Therefore, meditation can be helpful in

emotional processing.

4. Meditation and COVID-19

There is ample evidence and expanding coverage on the COVID-19 virus spread

across the world today. The increasing burden of cases has not only overwhelmed the

fragile public health care system but also stressed the Indian economy due to lockdowns.

The last one year of the pandemic has subjected the health care systems, social support

systems, and resilience of citizens to testing times, as a result of anti-pandemic measures

( Deepak & Rao, 2021). In India, the mental health counselling helplines have started and

the response they are getting is so massive, helpline setup by NIMHANS has reported

receiving more than 7000 calls in just 3 weeks (Rahman, 2020). Hence, during the

pandemic, yoga and meditation as a mind, body and lifestyle intervention has gained

popularity in recent times.

Khandelwal, 2020 conducted a study to understand the efficacy of mindfulness

meditation intervention on mental health during the times of COVID-19. The study aims

to evaluate the impact of a two-week online Mindfulness Meditation (MM) intervention

on levels of Depression, Stress, and Anxiety and gain insights into participants'

motivation and experiences of the intervention. Twenty-five participants (16 females & 9

males) were recruited through web-based advertisement using a random purposive

sampling technique. DAS (Depression and anxiety scale) was administered before and

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 15

after the intervention period to identify quantitative changes over time. Further, ten

participants (6 females & 4 males) who exhibited significant changes in their quantitative

measures were interviewed via video conferencing to understand the particular

motivators and experiences of participating; where the responses were analysed using

Interpretative Phenomenological Analysis. Change in outcome measures over time was

examined using Mean, S.D., and paired t-test. Results revealed significant improvements

in reducing the severity of depression, anxiety, and stress symptoms significantly (all p

>0.001). The qualitative analysis depicted Spiritual inclination, Experience of stress and

loneliness as motivation themes for enrolling for the study.

The study provides evidence in support of the effectiveness of brief, MM in a non-

clinical population and suggests that low-intensity intervention can be used for

modulating negative psychological states through easily accessible and non- physical

contact training mode. However, more research is needed to confirm and better

understand these results and to test the potential of such interventions.

5. Meditation and Cognition

The Shamatha Project was a breakthrough investigation about the psychological

benefits of meditation. Based on it, a journal on cognitive enhancement published research

where scientists proved that continued meditation practices and retreats improved

attention and cognition significantly (Zanesco et al., 2018). The study was conducted in

two phases at the Shambhala Mountain Center, Colorado, and involved 60 regular

meditators on whom the effect of intensive practice was studied. The revelations of the

investigation were impactful and drew the attention of veteran Buddhist monks,

meditators, and scientists all over the world, including the Dalai Lama himself, and

provided storing evidence of how the three-month rigorous meditation retreats improved

perception and self-worth in the participants.

Physiological Effects of Meditation

1. Meditation, Blood Pressure and Regulation of Heart Rate

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 A number of studies suggest that daily meditation practice can improve blood

circulation, lower the heart rate and help maintain a healthy heart. Razon et al., 2017

conducted a study to determine the effects of a mindfulness-based stress management

intervention on resting heart rate (HR) and BP in college aged participants. A total of

twenty-eight (17 female and 11 male) participants (Mean age= 22.25, SD= 1.76) were

included in this study. The mindfulness intervention took place over the course of six

weeks. At the first and last day of the intervention, resting HR and BP were measured

before and after the mindful meditation practice. Systolic and systolic blood pressure was

compared pre-meditation and post-meditation on the first day and the last day of

intervention. The results were as follows: (SBP=Systolic blood pressure, DBP=Dystolic

blood pressure) Resting systolic and diastolic blood pressure showed a significant

decrease from pre-meditation (MSBP= 118.14 ; MDBP= 71.64,) to post-meditation (MSBP=

112.00, MDBP= 65.50) on the first day and from pre-meditation (MSBP= 118.14 ; MDBP=

69.29) to post meditation (MSBP= 110.32, SD= 9.46; MDBP= 67.43) on the last day of the

intervention. Overall, the mindfulness based intervention had an overall positive effect on

the blood pressure of the participants, further suggesting the positive impact of

meditation on the blood pressure.

Moridani et al., 2021 conducted a study to analyse the dynamics of heart rate before

and during meditation to investigate the effect of meditation on heart rate regulation. The

results show that the heart rate fluctuations decrease during meditation, and the heart rate

rhythm becomes more regular. In contrast, before meditation, the criteria for heart rate

changes and heart rate fluctuations are high. Also, the result indicates a decrease in mean

heart rate during meditation. Hence, the study suggest that meditation has positive

impact on the heart rate which beneficial for the heart.

2. Meditation and Menstrual Health

Around 90% of all women of reproductive age report experiencing challenging

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 17

physical and emotional changes during the days leading up to their menses. The

symptoms range from increased irritability, difficulty concentrating and appetite changes

to full-blown depression, fatigue and anxiety. Meditation has been found to help women

manage their symptoms. A study conducted by Bluth et al., 2015 conducted in University

of North Carolina involving women who suffer from menstrual related mood disorder

showed that participants who completed a mindfulness-based stress reduction course

reported better pain tolerance and emotional resilience. Also, in general, it would seem

that women who practice mindfulness are more aware and accepting of their bodies.

3. Meditation and Immune System

Johnson, 2020 conducted a study to understand the relationship between

transcendental meditation and immunity against viruses. Evidence from several types of

studies indicates that TM is a good tool for helping prevent and recover from viral

diseases.TM meditators have higher levels of circulating white blood cells that fight

viruses, it is effective in helping patients with HIV infections, hospitalisation rates are

lower in all categories of disease. They are 73% lower for Nose, Throat, and Lungs

diseases, which includes diseases caused by viruses in the same family as the coronavirus

and it particularly reduces hospitalisation rates for elder patients.

4. Meditation and Pain

A study by the National Centre for Complementary and Integrative Health

(NCCIH) found that mindful meditation reduces pain sensations in the body without

using the brain’s natural opiates (Cherkin et al., 2016). The research suggested that

combining meditation practices with medication for treating pain conditions like

osteoarthritis, headaches, and other chronic pains can be useful for providing long-term

remedies.

5. Meditation and IBS (Irritable bowel syndrome)

Studies on the impact of meditation on Irritable Bowel Syndrome was initially

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 18

conducted by the American College of Gastroenterology in 2014, with no significant

establishments. Later, some studies on women with severe IBS symptoms showed that

when they practiced mindful meditation regularly for two months, their symptoms

significantly reduced. Meditation practice helped in reducing the anxiety associated with

IBS and improved the individual’s quality of life to a large extent (Gaylord et al., 2011).

Overall, as a form of mental training, meditation improves core physical and

psychological assets, including energy, motivation, and strength. Renjen & Chaudhary,

2017 listed the following benefits of meditation on physical health.

a. Meditation improves physical health by boosting the immune functions, regulating

hormonal discharge, and decreasing cellular inflammation.

b. By regulating the Sympathetic and Autonomic Nervous systems, meditation controls

our responses during sudden stress encounters and prevents us from nervous breakdown

and panic attacks.

c. Meditation stabilises blood circulation in the body and regulates blood pressure,

heartbeat, metabolism, and other essential biological functioning.

d. By bringing a positive shift in lifestyle, meditation improves sleep quality, fosters

weight loss, and reduces fatigue.

MEDITATION: INTRODUCTION AND AS AN INTERVENTION 19