We are often asked, “What exactly is meditation and how can it benefit me?” There seems to be no consensus on any one definition of meditation. Some believe meditation to be the portal to deeper spiritual understanding, whereas others believe it to be a therapeutic process that brings harmony, peace of mind, healing and tranquility. We believe it to be both.

One of the best definitions we’ve seen comes from www.freedictionary.com and describes meditation as "a practice of concentrated focus upon a sound, object, visualization, the breath, movement, or attention itself in order to increase awareness of the present moment, reduce stress, promote relaxation, and enhance personal and spiritual growth."

What are the benefits of a regular meditation practice? Studies suggest:
Psychological Benefits

• reduced stress and anxiety
• increased creativity and intelligence
• development of a new way to perceive and understand
• reduced depression
• improved concentration
• increased learning ability, memory & moral ?reasoning
• reduced irritability and moodiness & greater enthusiasm
• increased emotional stability
• improved self-esteem
• better competence and efficiency
• increased alertness
• improved relationships
• feelings of vitality and rejuvenation

Physical Benefits

• helps lower blood pressure, heart rate and respiratory rate
• helps reduce and control pain
• may help to slow the progression and severity of chronic disease
• reduced metabolic rate and blood lactate levels (marker of stress and anxiety)
• deep relaxation
• reduced cortisol levels (stress hormone)
• increased serotonin and melatonin levels (calming hormones)
• enhanced immune system
• helps lower cholesterol levels
• improved airflow, especially for people with asthma
• improved ability to heal
• lower “biological age”

Many of these benefits may be a result of balancing the activity in our autonomic nervous systems. The autonomic nervous system (ANS) regulates many organs, muscles, and systems in our bodies. It controls functions such as the heartbeat, sweating, breathing, and digestion, which used to be thought of as “automatic.” In other words, we had no control over it. We now know that we actually do have some control over it after all. Simply put, the ANS has two major branches:

• The sympathetic nervous system (SNS), which helps to prepare the body for action. When a person is under stress, it produces the "fight-or-flight response." Heart rate, blood pressure, respiratory rate, metabolic rate and muscle tension all increase and blood vessels constrict in various parts of the body.
• The parasympathetic nervous system (PSNS), which calms the body. Stimulation of the PSNS causes the heart rate, respiratory rate, and metabolic rate to slow down, and tends to reduce blood pressure and muscle tension. Digestion is facilitated, blood vessels tend to dilate and there is better blood flow throughout the body.

Research shows that while meditating, “stress hormone” levels are reduced in the body. This reduction in stress hormone levels might be explained by the relaxed state that is a result of meditation. Studies using electroencephalograph (EEG) of the brain in those who are meditating show that meditation boosts the intensity of alpha waves, associated with quiet, receptive states.

Overall, meditation reduces activity in the SNS and increases activity in the PSNS leading to a better balance in the body and mind. The more balanced, the better our health will be and the better we will be able to handle all that we encounter in daily life. Not convinced? Consider the following:

According to Susan Bauer-Wu, RN, PhD, FAAN, a cancer researcher and associate professor of nursing at Emory University, for the past five to 10 years the focus of research has gone beyond the idea that meditation makes a person feel better to scientific measurement of physiological changes. “Recent studies of mindfulness meditation have shown evidence it may bolster the immune system and slow the progression of disease in patients with HIV/AIDS, improve blood pressure, reduce psychological distress in young adults, improve the emotional well-being and mental health of breast cancer patients, and be as effective as medications in treating insomnia.” (by Cathryn Domrose, published on 2/22/2010:

A November 5, 2004 Wall Street Journal report by Sharon Begley discussed the results of research by Richard J. Davidson, PhD, neuroscientist at the University of Wisconsin in which he examined the brain activity of Tibetan monks who practice compassion meditation. The difference between the novices and the monks during this study was striking. The monks showed a dramatic increase in high-frequency brain activity called gamma waves during compassion meditation. Gamma waves support higher mental activity such as consciousness. The novices "showed a slight increase in gamma activity, but most monks showed extremely large increases of a sort that has never been reported before in the neuroscience literature," says Prof. Davidson, suggesting that mental training can bring the brain to a greater level of consciousness. In addition, functional magnetic resonance imaging (MRI) pinpointed regions in the monks’ brains that were active during compassion meditation. "Activity in the left prefrontal cortex (the seat of positive emotions such as happiness) swamped activity in the right prefrontal (site of negative emotions and anxiety), something never before seen from purely mental activity."

There are as many methods of meditation as there are definitions of meditation. These include, but are not limited to, mantra meditation, transcendental meditation (TM), mindfulness meditation, guided meditation, breath meditation, centering prayer, kundalini yoga, Tai Chi, Qi Gong, loving-kindness meditation, body scan and visualization.

Everyone can meditate. It's just a question of the right intention, setting aside a little time each day, some self-discipline and finding the right fit for you.

Meditation is not religious in nature. Most types of meditation have four elements in common:

• A quiet location. Meditation is usually practiced in a quiet place with as few distractions as possible.
• A comfortable position. Depending on the type being practiced, meditation can be done while sitting, lying down, standing, walking, or in other positions.
• A focus of attention. Focusing one's attention is a part of meditation. You may focus on a word, phrase or mantra (a specially chosen word or set of words), an object, or the rhythm and sensations of your breath. For example, some may choose the number “1”, reminding them that we are all connected; others may choose a favorite prayer or a Biblical verse, while still others may choose to focus on the flame of a candle or movement of the body.
• An open, passive attitude. Having an open, passive attitude during meditation means letting distractions come and go naturally without judging them. When the attention wanders to thoughts or other distractions, they are not suppressed or fought; instead, you gently bring your attention back to your chosen focus.