The Potential Health Benefits

of Meditation
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by Cynthia Allen, Ph.D., ACSM-CPT

INTRODUCTION
Apply It!

D
ata from the National Health Interview Survey found that the percentage
of U.S. adults who reported meditating in the past month tripled between
By reading this article, health and
2012 and 2017, from 4.1% to 14.2% (1). The use of meditation by chil-
fitness professionals will:
dren also increased significantly, from <1.0% to 5.4%, during the same
 Understand what meditation
time period (2). As meditation becomes more mainstream, it is important
is and the multiple forms in
that health and fitness professionals understand the research related to this practice.
which it is taught and practiced,
 Identify the potential health
benefits of consistent medi-
tation training, and The percentage of U.S. adults who reported meditating in the past
 Explore strategies for developing
a regular meditation practice.
month tripled between 2012 and 2017, from 4.1% to 14.2%.
Key words: Meditation, Mindful
Eating, Mindfulness-Based Stress Meditation, originally associated with Eastern philosophies such as Buddhism is in
Reduction (MBSR), Mindfulness some form a part of most religious traditions. Today, it is increasingly being practiced
as a nonsecular, therapeutic activity. Meditation classes are offered everywhere from hos-
pitals to schools, and the health-related benefits of meditation have become of interest to
scientists around the world.

MEDITATION: WHAT IS IT?

Meditation is a mental practice that may be used to increase concentration, develop an
awareness of the present moment, and familiarize a person with the nature of their own
mind. People may use meditation for spiritual, social, or health-related reasons. There
are multiple types of meditation practices, including focused attention, mindfulness, and
loving-kindness (see Table 1).
Meditation training programs vary based on: 1) the type of mental activity promoted
(concentration, mindfulness, and self-awareness); 2) the focus while meditating (imagery,
mantra, breath, and sounds); 3) the amount of training recommended; 4) the use and qual-
ifications of an instructor; and 5) the degree of emphasis on religion or spirituality (3).

28 ACSM’s Health & Fitness Journal ® November/December 2020

 TABLE 1: Resources for Learning about Common Meditation Methods
Mindfulness Meditation
Mindfulness is a practice of present moment awareness. The “goal” is to be more fully present in our lives. Find more at the Center
for Mindfulness in Medicine, Health Care, and Society, www.umassmed.edu/cfm/.
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Transcendental Meditation (TM)

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This style is taught one-on-one by certified TM teachers and is carefully personalized for the individual. It encourages a restful state
of mind beyond thinking. Find more at Transcendental Meditation, www.tm.org/.
Loving-kindness Meditation
Also called “metta” meditation; involves mentally sending goodwill, kindness, and warmth toward others by silently repeating a series
of mantras. Find more at Insight Meditation Society, https://www.dharma.org/.
Secular Meditation
Largely adapted from Buddhism with careful reduction of principles and practices having a religious or spiritual basis. Find more in
the Rick Heller book: Secular Meditation: 32 Practices for Cultivating Inner Peace, Compassion, and Joy.

Most meditation practices have four common elements: a
quiet location; a specific, comfortable posture (sitting, lying down,
or walking); a focus of attention (words, breath, or an object); and
an open attitude — letting distractions come and go naturally
without judgment (4).
Mindfulness
Jon Kabat-Zinn, the founding director of the Center for Mind-
fulness in Medicine, Health Care, and Society, writes, “mindful-
ness is all about paying attention and about the awareness,
inquiry, discernment, and wisdom that arise from careful and
care-filled attending” (5). Basic mindfulness meditation is the
practice of paying attention to the present moment with an atti-
tude that is often described as friendly, kind, or even loving (6).
One of the most widely studied meditation methodologies
is the mindfulness-based stress reduction (MBSR) program
created by Jon Kabat-Zinn. MBSR is an 8-week class with
an additional all-day retreat. Class structure includes psycho-
education, formal meditation and movement practices (i.e.,
yoga), teacher-led discussion and inquiry, and support for daily
home practices (7).
Regardless of the type of meditation practiced, the objective
is to notice when the mind wanders and gently bring it back to
the present moment, building awareness of thoughts, feelings,
and bodily sensations without judgment or forcing change. Prac-
ticed regularly, meditation can help people approach life with
curiosity, flexibility, and compassion for oneself and others (8).
RESEARCH ON THE HEALTH BENEFITS OF MEDITATION
Many scientific studies have investigated the effects of meditation
on various health outcomes. Listed below are a few of the health
outcomes found to be positively affected by meditation training.
Note that meditation should not be used to replace medical care
or as a reason to postpone seeing a health care provider.
Volume 24 | Number 6
Meditation and Mental Health
A systematic review and meta-analysis of meditation training for
psychological stress and well-being examined 47 trials with more
than 3,000 subjects and concluded that mindfulness meditation
programs in particular resulted in small improvements in anxiety
and depression (3). The researchers further reported a moderate
amount of evidence that meditation programs result in small im-
provements in stress/distress and the mental health-related quality
of life. No evidence emerged indicating that meditation pro-
grams were better than active treatments such as medicines,
exercise, or other behavioral therapies.
A meta-analysis evaluated the effect size (ES) of yoga and
meditation on posttraumatic stress disorder (PTSD) outcomes
in adult patients (9). Nineteen randomized controlled trials with
data on more than 1,000 participants were included in the anal-
ysis. Both meditation and yoga interventions were associated
with a small to moderate ES, regardless of the type of outcome
measure. There were no appreciable differences between med-
itation type (mindfulness, MBSR, Transcendental, mantra-based,
breath awareness). The outcome suggests that complementary
approaches that use meditation or yoga may not be curative
but are warranted in the treatment of PTSD.
Meditation and Chronic Pain
In a review article and meta-analysis examining mindfulness
meditation for chronic pain, researchers reported evidence in
30 of 38 randomly controlled trials that mindfulness meditation
was associated with a small decrease in pain (10). This is in align-
ment with another review article combining data from more
than 3,000 subjects that concluded mindfulness meditation pro-
grams in particular resulted in small improvements in pain (3). A
third review article examined outcomes from 16 studies (11).
The authors reported that in the majority of the studies, there was
significantly decreased pain intensity in the mindfulness-based
intervention groups. Results from follow-up assessments
www.acsm-healthfitness.org 29
 THE POTENTIAL HEALTH BENEFITS OF MEDITATION
conclude that reductions in pain intensity were generally well
maintained over time.
Meditation and Sleep Disturbances
In a randomized controlled trial of 54 adults with chronic in-
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somnia, both MBSR and mindfulness-based therapy for insom-
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nia were significantly better at reducing symptomology than an
8-week control group who simply monitored their symptoms
(12). Another study examined the effectiveness of MBSR on
sleep quality among women who had recently been operated
on for breast cancer (13). The 8-week MBSR intervention group
had significantly better sleep quality than the control group; how-
ever, these differences were not significant at the 6- and 12-month
follow-ups. This suggests that meditation’s effect on sleep quality
may be short term.
Meditation and Blood Pressure
A randomized placebo-controlled study found that the use of
transcendental meditation (TM) for 16 weeks in persons with
coronary heart disease (CHD) resulted in significant benefi-
cial effects on blood pressure and cardiac autonomic nervous
system tone compared with the control group who received
only health education (14). These physiological effects were
accomplished without changes in medication, body weight,
or psychosocial variables and despite a statistically significant
increase in physical activity level in the control group. The re-
sults suggest that TM may modulate the physiological response
to stress, making it a possible beneficial modality for the treat-
ment of CHD.
The HARMONY study used a randomized controlled trial
to examine the effectiveness of an 8-week MBSR program on
blood pressure (BP) measurements among unmedicated, stage
1 hypertensive participants (15). Participants were assigned to
either immediate treatment of MBSR for 8 weeks or put into
a wait-list control group. There were no significant differences
between the intervention group and the wait-list control for all
ambulatory BP parameters under study. However, a secondary
analysis found a small reduction in BP after MBSR compared
with baseline among female subjects. More research is needed
30 ACSM’s Health & Fitness Journal ®
to make conclusive statements about the effectiveness of medita-
tion with regard to lowering blood pressure readings.
Meditation and Diabetes
Research with diabetes-related outcomes shows promising re-
sults. A randomized placebo-controlled study found that the
use of TM for 16 weeks in CHD patients lowered insulin re-
sistance (14). Another study including subjects diagnosed with
type 2 diabetes showed a significant reduction on all outcome
measures, including fasting blood sugar and HbA1c levels
among the intervention group that used MBSR (16).
Meditation and Binge Eating Disorder
According to data from the National Institute of Mental Health,
binge eating disorder (BED) is the most prevalent eating dis-
order in the United States (17). BED is characterized by re-
current episodes of out-of-control intakes of large quantities
of food, to the point of discomfort without the use of unhealthy
compensatory measures (i.e., purging) to counter the binge
(18). Binge eaters often experience shame, distress, or guilt
after binging.
A study using Mindfulness-Based Eating Awareness Training
(MB-EAT) examined the effect of a 12-session group treatment
(MB-EAT) on 150 overweight or obese individuals, 66% of whom
met the criteria for BED (19). The MB-EAT intervention incor-
porated sitting and guided mindfulness practices. The MB-EAT
group was compared with a psychoeducational/cognitive–
behavioral intervention group and a wait-list control. At 4 months
postintervention, 95% of those individuals in the MB-EAT group
no longer met the BED criteria. The researchers concluded that
MB-EAT decreased binge eating and related symptoms at a clin-
ically meaningful level, with improvement related to the degree of
mindfulness practice.
STRATEGIES FOR DEVELOPING A REGULAR MEDITATION
PRACTICE
Because negative thinking can affect clients’ ability to stick
with dietary and physical activity goals, introducing clients to
meditation may be beneficial for improving health and exercise
outcomes (20). An increased awareness of thought patterns, de-
veloped through meditation, can change behaviors from mind-
less habitual reactions to purposeful action. With practice, the
Because negative thinking can affect clients’
ability to stick with dietary and physical activity
goals, introducing clients to meditation may be
beneficial for improving health and exercise
outcomes.
November/December 2020
 automatic, potentially maladaptive habits that have formed
over time (e.g., overeating when stressed, terminating exercise af-
ter experiencing discomfort) can be adjusted (20).
Listed below are four strategies for assisting clients in adopt-
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ing a regular meditation practice: 1) including meditation as
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part of an established routine, 2) using commercially available
guided meditations, 3) finding a community of regular medita-
tors, and 4) practicing mindful eating.
Strategy 1: Include Meditation as Part of an Established
Routine
A daily, formal, sitting meditation can be powerful. However,
meditation can be practiced anytime and anywhere. Meditation
can be implemented while walking. It can be practiced while on
a work commute. A body scan meditation can be used while
stretching before or after a workout. Taking time each day to
move away from a work task to take a few deep breaths can
pay dividends in improving mind–body awareness. Noticing
and perhaps modifying the breath throughout the day also can
assist in developing mindfulness.
Strategy 2: Use Commercially Available Guided
Meditations
Various apps, podcasts, and YouTube channels are available to
assist beginning meditators in learning how to meditate. Listen-
ing to a guided meditation can be helpful especially when get-
ting started. Table 2 contains a list of resources that can be
accessed to develop an understanding of different meditation
techniques or for clients who want to deepen their practice.
TABLE 2: Sources for Guided Meditation
Mindful.org
This site offers guided meditations that can be accessed online
or through their app.
Meditation Minis
This podcast offers free, short, guided meditations by Hypnotist
Chel Hamilton, most in 10 minutes or less.
Insight Timer
This app allows users to listen to guided meditations or use
the customizable meditation timer to chime at the beginning
and end of a silent meditation.
Calm
An app offering 100+ guided meditations, including an original
Daily Calm every day (also on YouTube).
10% Happier
A podcast and app established after the publication of the
bestselling book by Dan Harris.
Volume 24 | Number 6
Strategy 3: Find or Create a Community
Our modern society can leave people feeling isolated. According to
noted Zen master Thich Nhat Hanh (21), it is hard for people to be
transformed if they remain an island, unable to establish a link with
other people. In Buddhist practice, sangha is the term for commu-
nity, “a community of friends practicing the dharma [teachings] to-
gether in order to bring about and to maintain awareness” (21).
Search the Internet or social media to find a practicing meditation
group nearby. Because meditation is also a part of yoga training,
meditation groups can typically be found at any yoga studio. In ad-
dition, most yoga classes end with a meditation.
Strategy 4: Practice Mindful Eating
Even if a formal meditation practice is not of interest to a client,
the principle of mindfulness can be practiced daily when making
food choices (see Table 3). Mindful eating is a process-oriented
(the experience of eating/drinking) rather than an outcome-driven
behavior (limiting caloric intake) (22). Mindful eaters focus on
the smells, textures, and flavors of foods rather than portion
sizes. This practice can help clients identify when they are full
sooner, as opposed to eating until they become uncomfortably
full. Individuals who practice mindful eating may begin to notice
patterns around cues to eating or drinking, such as boredom,
loneliness, or stress. Once identified, those triggers to unhealthy
eating can be modified resulting in healthier food choices.
TABLE 3: Strategies for Mindful Eating
✓ Eat foods that require utensils; put utensils down between bites
✓ Pay attention to the textures, temperature, colors, smells,
and flavors of food and beverages
✓ Chew each bite of food completely before taking the next bite
✓ Pause between eating to mindfully drink water
✓ Remove distractions that encourage mindless eating and
drinking, like TV, computers, or phones
✓ Before reaching for something automatically, stop and take a
moment to notice and name the emotions and sensations
being felt: stress, boredom, fatigue?
www.acsm-healthfitness.org 31
 THE POTENTIAL HEALTH BENEFITS OF MEDITATION
Mindful eating is a process-oriented (the
experience of eating/drinking), rather than an
outcome-driven behavior (limiting caloric intake).
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SUMMARY
Meditation is a mental practice that may be used to increase
concentration and awareness of the present moment and famil-
iarize a person with the nature of their mind. Most meditation
practices have four elements in common: a quiet location; a
specific, comfortable posture (sitting, lying down, or walking);
a focus of attention; and an open attitude (letting distractions
come and go naturally without judging them). Research sug-
gests that a regular meditation practice can result in moderate
improvements in multiple health issues, including binge eat-
ing, sleep disturbances, chronic pain, diabetes, high blood pres-
sure, and mental health disorders. Strategies for incorporating a
regular meditation practice include: 1) adding meditation into
an existing routine, 2) listening to commercially available guided
meditations, 3) finding a community of meditators, and 4) prac-
ticing mindful eating.
1. Clarke TC, Barnes PM, Black LI, Stussman BJ, Nahin RL. Use of yoga, meditation,
and chiropractors among U.S. adults aged 18 and over. NCHS Data Brief, no 325.
Hyattsville (MD): National Center for Health Statistics; 2018. [cited 2019 Dec 27].
Available from: https://nccih.nih.gov/research/statistics/NHIS/2017.
2. Black LI, Barnes PM, Clarke TC, Stussman BJ, Nahin RL. Use of yoga, meditation,
and chiropractors among U.S. children aged 4–17 years. NCHS Data Brief, no 324.
Hyattsville (MD): National Center for Health Statistics; 2018. [cited 2019 Dec 27].
Available from: https://nccih.nih.gov/research/statistics/NHIS/2017.
3. Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress
and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;
174(3):357–68. doi:10.1001/jamainternmed.2013.13018.
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[Internet]. National Institutes of Health; 2016. [cited 2020 Jan 22]. Available
from: https://nccih.nih.gov/health/meditation/overview.htm#hed2.
5. Nhat Hanh T, Weare K. Happy Teachers Change the World: A Guide for Cultivating
Mindfulness in Education. Berkeley (CA): Parallax; 2017. p. xiii.
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and Joy. Novato (CA): New World Library; 2015. p. 3.
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Differences [Internet]. University of Massachusetts Medical School; 2016. [cited
2020 Jan 13]. Available from: https://www.umassmed.edu/cfm/mindfulness-
based-programs/mbct-courses/about-mbct/mbct-mbsr-differences/.
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29100863; PMCID: PMC5939561.
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systematic review and meta-analysis. Ann Behav Med. 2017;51(2):199–213.
doi:10.1007/s12160-016-9844-2.
11. Reiner K, Tibi L, Lipsitz JD. Do mindfulness-based interventions reduce pain
intensity? A critical review of the literature. Pain Med. 2013;14(2):230–42.
doi:10.1111/pme.12006.
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32 ACSM’s Health & Fitness Journal ®
13. Andersen SR, Würtzen H, Steding-Jessen M, et al. Effect of mindfulness-based
stress reduction on sleep quality: results of a randomized trial among Danish
breast cancer patients. Acta Oncol. 2013;52(2):336–44. doi:10.3109/
0284186X.2012.745948.
14. Paul-Labrador M, Polk D, Dwyer JH, et al. Effects of a randomized controlled trial
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doi:10.1001/archinte.166.11.1218.
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Disclosure: The author declares no conflict of interest and does
not have any financial disclosures.
Cynthia Allen, Ph.D., ACSM-CPT, has been
an assistant professor in the Exercise and
Sport Science Department at Carthage College
for the past 15 years where her research has
focused on issues related to quality of life
and improving teaching effectiveness. She is
also a YogaFit certified teacher.
BRIDGING THE GAP
The main purpose of this article is to help fitness
professionals understand the positive effects of
meditation on multiple health outcomes, including
diabetes, blood pressure, sleep disturbances, mental
health issues, and BED. Because negative thinking can
affect a client’s ability to stick with dietary and physical
activity goals, introducing clients to meditation may be
beneficial for improving health, fitness, and body weight
goals. Strategies for assisting clients in developing a
maintainable practice include listening to guided
meditation, finding a group to meditate with, practicing
mindful eating, or incorporating it within an already
established routine.
November/December 2020