FYB Horizons (Stress Management)

 

Selections from National Institutes of Health's NCCAM:

Meditation for Health Purposes  

Introduction

There are many types of meditation.  Generally, a person who is meditating uses certain techniques, such as focusing attention (for example, on a word, an object, or the breath); a specific posture; and an open attitude toward distracting thoughts and emotions. Meditation can be practiced for various reasons--for example, with an intent to increase physical relaxation, mental calmness, and psychological balance; to cope with one or more diseases and conditions; and for overall wellness. 

What Meditation Is

The term meditation refers to a group of techniques. These techniques have been used by many different cultures throughout the world for thousands of years. Today, many people use meditation for health and wellness purposes.

In meditation, a person learns to focus his attention and suspend the stream of thoughts that normally occupy the mind. This practice is believed to result in a state of greater physical relaxation, mental calmness, and psychological balance. Practicing meditation can change how a person relates to the flow of emotions and thoughts in the mind.

Most types of meditation have four elements in common:

  • A quiet location. Many meditators prefer a quiet place with as few distractions as possible. This can be particularly helpful for beginners. People who have been practicing meditation for a longer period of time sometimes develop the ability to meditate in public places, like waiting rooms or buses.

  • A specific, comfortable posture. 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 usually a part of meditation. For example, the meditator may focus on a specially chosen word or set of words, an object, or the breath.

  • An open attitude. Having an open attitude during meditation means letting distractions come and go naturally without stopping to think about them. When distracting or wandering thoughts occur, they are not suppressed; instead, the meditator gently brings attention back to the focus. In some types of meditation, the meditator learns to observe the rising and falling of thoughts and emotions as they spontaneously occur.

Meditation for Health Purposes

Meditation is a type of mind-body medicine.  Generally, mind-body medicine focuses on:

  • The interactions among the brain, the rest of the body, the mind, and behavior

  • The ways in which emotional, mental, social, spiritual, and behavioral factors can directly affect health

People use meditation for various health problems, such as:

  • Anxiety

  • Pain

  • Depression

  • Mood and self-esteem problems

  • Stress

  • Insomnia

  • Physical or emotional symptoms that may be associated with chronic illnesses and their treatment, such as:

    • Cardiovascular (heart) disease

    • HIV/AIDS

    • Cancer

Meditation is also used for overall wellness.

A large national survey on Americans' use of CAM, released in 2004, found that nearly 8 percent of the participants had used meditation specifically for health reasons during the year before the survey.

Examples of Meditation

Mindfulness meditation and the Transcendental Meditation technique (also known as TM) are two common approaches to meditation. They are also two types of meditation being studied in NCCAM-sponsored research projects.

Mindfulness meditation is based on the concept of being mindful, or having an increased awareness and total acceptance of the present. While meditating, the meditator is taught to bring all her attention to the sensation of the flow of the breath in and out of the body. The intent might be described as focusing attention on what is being experienced, without reacting to or judging that experience. This is seen as helping the meditator learn to experience thoughts and emotions in normal daily life with greater balance and acceptance.

TM is a type of meditation that uses a word, sound, or phrase repeated silently to prevent distracting thoughts from entering the mind. The intent of TM might be described as allowing the mind to settle into a quieter state and the body into a state of deep rest. This is seen as ultimately leading to a state of relaxed alertness.

Looking at How Meditation May Work

Practicing meditation has been shown to induce some changes in the body, such as changes in the body's "fight or flight" response. The system responsible for this response is the autonomic nervous system (sometimes called the involuntary nervous system). It regulates many organs and muscles, including functions such as the heartbeat, sweating, breathing, and digestion, and does so automatically.

The autonomic nervous system is divided into two parts:

  • The sympathetic nervous system helps mobilize the body for action. When a person is under stress, it produces the fight-or-flight response: the heart rate and breathing rate go up, for example, the blood vessels narrow (restricting the flow of blood), and muscles tighten.

  • The parasympathetic nervous system creates what some call the "rest and digest" response. This system's responses oppose those of the sympathetic nervous system. For example, it causes the heart rate and breathing rate to slow down, the blood vessels to dilate (improving blood flow), and activity to increase in many parts of the digestive tract.

One way some types of meditation might work is by reducing activity in the sympathetic nervous system and increasing activity in the parasympathetic nervous system.

Scientific research is using sophisticated tools to learn more about what goes on in the brain and the rest of the body during meditation, and diseases or conditions for which meditation might be useful. There is still much to learn in these areas. One avenue of research is looking at whether meditation is associated with significant changes in brain function. A number of researchers believe that these changes account for many of meditation's effects.

NCCAM-Supported Research

Some recent studies supported by NCCAM have been investigating:

  • The potential effectiveness of the Transcendental Meditation technique to prevent and treat heart disease

  • Mindfulness-based stress reduction to relieve symptoms of rheumatoid arthritis and, in a different study, chronic lower back pain

  • What happens to the brain's activity and structures during Buddhist insight meditation (which includes mindfulness) in a study that uses a brain scan called fMRI

  • The long-term impact of meditation on basic emotional and cognitive functions and on mechanisms in the brain that are involved in these functions

References

Sources are drawn from recent reviews on the general topic of meditation in the peer-reviewed medical and scientific literature in English in the PubMed database, selected evidence-based databases, and Federal sources.  Barnes PM, Powell-Griner E, McFann K, Nahin RL. Complementary and alternative medicine use among adults: United States, 2002. CDC Advance Data Report #343 (PDF). 2004. Accessed on January 31, 2006.  Bonadonna R. Meditation's impact on chronic illness.* Holistic Nursing Practice. 2003;17(6):309-319.  Cardoso R, de Souza E, Camano L, et al. Meditation in health: an operational definition.* Brain Research. Brain Research Protocols. 2004;14(1):58-60.  Caspi O, Burleson KO. Methodological challenges in meditation research.* Advances in Mind-Body Medicine. 2005;21(1):4-11.  Edwards L. Meditation as medicine: benefits go beyond relaxation. Advance for Nurse Practitioners. 2003;11(5):49-52.  Luskin F. Transformative practices for integrating mind-body-spirit.* Journal of Alternative and Complementary Medicine. 2004;10(suppl 1):S15-S23.  Manocha R. Why meditation?* Australian Family Physician. 2000;29(12):1135-1138.  Meditation. Natural Standard Database Web site. Accessed on June 23, 2005.  National Center for Complementary and Alternative Medicine. Expanding Horizons of Health Care: Strategic Plan 2005-2009. Bethesda, MD: National Center for Complementary and Alternative Medicine; 2005. NIH publication No. 04-5568.  National Center for Complementary and Alternative Medicine. Mind-Body Medicine: An Overview. National Center for Complementary and Alternative Medicine Web site. Accessed on June 30, 2005.  Newberg AB, Iversen J. The neural basis of the complex mental task of meditation: neurotransmitter and neurochemical considerations.* Medical Hypotheses. 2003;61(2):282-291.  Pettinati PM. Meditation, yoga, and guided imagery.* Nursing Clinics of North America. 2001;36(1):47-56.  Tacon AM. Meditation as a complementary therapy in cancer.* Family & Community Health. 2003;26(1):64-73.  *Links to a PubMed abstract.

For More Information

The NCCAM Clearinghouse provides information on CAM and on NCCAM, including publications and searches of Federal databases of scientific and medical literature. Publications include "Mind-Body Medicine: An Overview." The Clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners.

PubMed:  A service of the National Library of Medicine (NLM), PubMed contains publication information and (in most cases) abstracts of articles from biomedical journals. CAM on PubMed, developed jointly by NCCAM and NLM, is a subset and focuses on the topic of CAM.

Acknowledgments

NCCAM thanks the following people for their technical expertise and review of this publication: Michael Baime, M.D., University of Pennsylvania School of Medicine; Richard Davidson, Ph.D., University of Wisconsin-Madison; Robert Schneider, M.D., Maharishi University of Management; and Catherine Stoney, Ph.D., Margaret Chesney, Ph.D., and Jack Killen, M.D., of NCCAM.

 

NCCAM has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your primary health care provider. We encourage you to discuss any decisions about treatment or care with your health care provider. The mention of any product, service, or therapy in this information is not an endorsement by NCCAM.

FYB encourages you to visit the Department of Health and Human Services National Institutes of Health (NIH) Web: www.nccam.nih.gov

 

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