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Does Meditation Work? Science-Backed Evidence And How To Make It Work For You

If you’ve been wondering, “Does meditation work?” you’re not alone. Meditation has surged in popularity over recent years, and many people are curious about its effectiveness. 

In this article, we’ll dive into the science behind meditation, explore different techniques, and debunk common myths.

Get ready to discover the surprising truth about meditation and learn how it can transform your life!

The Science Behind Meditation

does meditation work - person meditating in the middle of a pond with a network of stars around them

So, does meditation work? In a word: yes. Scientific research shows that meditation offers a wide range of mental and physical benefits. Let’s take a look at some of the most convincing evidence.

Brain changes

Studies using MRI have shown that regular meditation practice can increase the thickness of the prefrontal cortex, which is associated with executive functions like decision-making, attention, and self-control. It also appears to shrink the amygdala, the brain’s “fear center,” leading to reduced stress and anxiety. 

Additionally, meditation has been found to activate brain areas involved in processing self-relevant information, self-regulation, focused problem-solving, and regulating emotion. 

However, there is some debate about whether the MRI/fMRI procedure itself could confound the results of these studies.

Stress reduction

Mindfulness meditation has been found to have numerous benefits for mental and physical health. Studies have shown that mindfulness-based treatments can reduce symptoms of anxiety and depression, lower blood pressure, improve sleep, and help people cope with pain.

Additionally, research suggests that mindfulness meditation can lower the stress hormone cortisol, promoting relaxation and stress resilience.

Mindfulness meditation has also been found to improve working memory, enhance self-insight, and increase overall happiness.

Improved focus and attention:

A study by the University of California, Santa Barbara, found that participants who completed an 8-week mindfulness program experienced significant improvements in attention and cognitive performance.

Emotional well-being

Research indicates that meditation can boost positive emotions and overall life satisfaction while reducing negative emotions. Loving-kindness meditation, in particular, has been shown to promote empathy, compassion, and positive relationships.

Physical health

Meditation has been linked to numerous health benefits, including lower blood pressure, improved immune function, and better pain management

In addition, studies have found that meditation can help individuals cope with chronic health conditions like fibromyalgia, irritable bowel syndrome, and cancer-related symptoms.

These findings provide solid evidence that meditation does indeed work. But how can you find the right meditation technique for you?

Types of Meditation: Which One is Right for You?

does meditation work - a woman meditating at night

There are countless meditation techniques, but we’ll focus on three popular methods to help you decide which one might be the best fit for you.

Mindfulness meditation

In this practice, you focus on the present moment, observing your thoughts, emotions, and sensations without judgment. It’s rooted in Buddhist traditions and is the basis for many modern mindfulness-based interventions. If you want to cultivate greater awareness and self-compassion, mindfulness meditation could be an excellent choice.

Transcendental meditation (TM)

TM involves silently repeating a personal mantra for 20 minutes, twice daily. This practice is said to induce a deep state of relaxation and promote inner peace. If you’re seeking a structured and effortless meditation technique, TM might be right for you.

Loving-kindness meditation (LKM)

Also known as “metta” meditation, LKM involves mentally sending love and goodwill toward yourself and others. It’s been shown to increase positive emotions and decrease negative ones. If you want to foster empathy, compassion, and a more positive outlook, give LKM a try.

Remember, the best meditation technique is the one that resonates with you and that you’ll practice consistently.

4 Common Meditation Myths Debunked

does meditation work - a man meditating with his eyes closed

Meditation is often misunderstood. Let’s debunk some common myths to help you gain a clearer understanding of the practice:

  • Myth 1: Meditation is a religious practice: While meditation has roots in various religious traditions, it can be practiced by anyone, regardless of their beliefs. Many secular meditation techniques, like mindfulness, focus on promoting mental well-being rather than adhering to a specific doctrine.
  • Myth 2: You need to sit in a specific posture: While sitting cross-legged is a common meditation posture, it’s not required. You can meditate sitting in a chair, lying down, or even walking. The key is to find a position that allows you to be comfortable and alert.
  • Myth 3: Meditation requires hours of practice: Even short meditation sessions can be beneficial. Research shows that as little as 10 minutes of daily meditation can improve cognitive function and emotional well-being.
  • Myth 4: You must clear your mind completely: Meditation is not about eliminating thoughts, but rather learning to observe them without judgment. It’s normal for your mind to wander during meditation; the key is to gently redirect your focus when you notice it happening.

Reasons Why Meditation Might Not Be Working for You

Despite the numerous benefits of meditation, some people might find that it’s not working for them. If you’re experiencing difficulties, consider these potential reasons and possible solutions:

Unrealistic Expectations

One common reason meditation might not be working for you is having unrealistic expectations. It’s important to remember that meditation is a gradual process, and significant changes won’t happen overnight.

Solution: Be patient and give yourself time to adjust to the practice. Celebrate small improvements and recognize that progress is often non-linear.

Inconsistency in Practice

Meditation requires consistent practice to see lasting results. If you’re meditating sporadically or skipping days, it could be hindering your progress.

Solution: Create a regular meditation schedule and stick to it. Even if you can only manage a few minutes each day, consistency is crucial for building a strong meditation habit.

Incorrect Technique

Using the wrong technique or not fully understanding the instructions can limit the effectiveness of your meditation practice.

Solution: Ensure that you’re following the proper guidelines for your chosen meditation technique. Consider attending a class, using a guided meditation app, or reading up on the method to ensure you’re practicing correctly.

Unsuitable Meditation Style

Not all meditation techniques work for everyone. If the method you’ve chosen doesn’t resonate with you, it could be less effective.

Solution: Experiment with different meditation techniques to find the one that best suits your personality and needs. Remember, there’s no one-size-fits-all approach to meditation.

Lack of Comfort

Physical discomfort during meditation can be distracting and prevent you from focusing on the practice.

Solution: Make sure you’re comfortable during meditation by choosing a suitable posture and environment. Consider using props like cushions or blankets to support your body, and ensure the room temperature is comfortable.

Overthinking the Process

Overanalyzing your meditation practice or constantly judging your performance can hinder your progress and create unnecessary stress.

Solution: Let go of the need for perfection and remember that meditation is a journey, not a destination. Focus on the process and not the outcome, and allow yourself to be present in the moment.

How to Start Your Meditation Journey

Ready to give meditation a try? Here are some practical tips to help you get started:

  1. Start small: Begin with just a few minutes of meditation each day, and gradually increase the duration as you become more comfortable.
  2. Find a quiet space: Choose a location where you can minimize distractions and focus on your practice.
  3. Use guided meditations: Many apps and websites offer guided meditation sessions to help you get started. Some popular options include Headspace, Calm, and Insight Timer.
  4. Be patient: Meditation is a skill that takes time to develop. Don’t get discouraged if you don’t see immediate results. Consistency is key.
  5. Join a group or class: Connecting with like-minded individuals can provide support, motivation, and guidance as you learn to meditate.
  6. Establish a routine: Aim to meditate at the same time each day to help build a consistent habit. Experiment with different times to find what works best for you.
  7. Keep a meditation journal: Recording your experiences and insights can help you track your progress and maintain motivation.

The Takeaway

So, does meditation work? The answer is a resounding yes. As we’ve seen, science-backed research confirms that meditation can lead to profound mental and physical benefits. By exploring different techniques, debunking myths, and learning from real-life success


The time it takes to see results from meditation can vary depending on factors such as the individual, their consistency in practice, and the type of meditation being practiced. Some people may notice improvements in stress levels, focus, and emotional well-being within a few weeks of consistent practice. However, more profound changes often take longer and may require months or even years of dedicated practice.

Yes, numerous studies have shown that meditation can lead to changes in the structure and function of the brain. For example, regular meditation practice has been associated with increased thickness in the prefrontal cortex (which plays a role in executive functions like decision-making, attention, and self-control) and decreased volume in the amygdala (the brain’s “fear center”). These changes can result in improved cognitive function, reduced stress and anxiety, and enhanced emotional regulation.

Research suggests that meditation, particularly mindfulness meditation, can be beneficial for individuals with ADHD. Studies have shown that mindfulness training can help improve attention, reduce impulsivity, and enhance emotional regulation in people with ADHD. However, it’s important to note that meditation should not replace traditional treatments for ADHD, such as medication and therapy, but can be used as a complementary approach.

While there is no definitive “ideal” duration for meditation, 20 minutes per day is often recommended as a starting point for beginners. Research indicates that even shorter sessions, such as 10 minutes per day, can lead to improvements in cognitive function and emotional well-being. Ultimately, the most effective duration for meditation will depend on the individual, their goals, and their available time. Consistency is key, so it’s better to practice for a shorter amount of time each day than to meditate for longer durations sporadically.

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