Meditation

Meditation is a mind-body process that uses concentration or reflection to relax the body and calm the mind in order to create a sense of well being.

Meditation is one of several relaxation methods approved by an independent panel, convened by the National Institutes of Health (NIH), as a useful complementary therapy for treating chronic pain and insomnia. There is no scientific evidence that meditation is effective in treating cancer or any other disease, however, it can help to improve the quality of life for people with cancer.

How is it used?

Reports indicate that regular meditation can increase longevity and quality of life; reduce chronic pain, anxiety, high blood pressure, cholesterol, health care use, substance abuse, and blood cortisol levels initially brought on by stress. Practitioners also claim meditation improves mood, improves immune functioning, and enhances fertility. Proponent’s further claim meditation increases mental efficiency and alertness, and raises self-awareness which contributes to relaxation.

What is involved?

There are different forms of meditation. Meditation is usually done while sitting, but there are also moving forms of meditation, like tai chi, walking in Zen Buddhism, and the Japanese martial art aikido (see Tai Chi). Meditation can be self-directed, or guided by doctors, psychiatrists, other mental health professionals, and yoga masters. Self-directed meditation is done by selecting a quiet place free from noise and distraction, sitting or resting quietly with eyes closed (usually on a floor), and trying to achieve a feeling of peace. The person achieves a relaxed yet alert state by concentrating on a pleasant idea or thought, chanting a phrase or special sound, or by focusing on the sound of his or her own breathing. The ultimate goal of meditation is to separate oneself mentally from the outside world. Some practitioners recommend two 15 to 20 minute sessions a day.

What is the history?

Meditation is an important part of ancient Eastern religious practices, particularly in India, China, and Japan, but can be found in all cultures of the world. Meditation began to attract attention in the West in the 1960s when the Indian leader Maharishi Mahesh Yogi brought his method called Transcendental Meditation (TM) to the United States.
Today, universities and continuing education programs provide training in behavioural medicine, including meditation. Some clinics at major medical centres and local hospitals practice meditation as a form of behavioural medicine.

Does it work?

In the last 15 years, meditation has been studied in clinical trials as a way of reducing stress on both the mind and body. Research shows that meditation can reduce anxiety, stress, blood pressure, chronic pain, and insomnia..

A cross-sectional study of 16 women found that meditation increased levels of melatonin. Melatonin is thought to help different functions in the body that maintain health and prevent disease, such as breast and prostate cancer. More research is needed to determine the role of melatonin in the treatment of cancer (see Melatonin).

Are there any problems?

Most experts agree that the positive effects of meditation outweigh any negative reactions. Complications are rare, however, a small number of people who meditate have become disoriented and experienced some negative feelings.

Note: This information is not intended as medical advice, and should not be relied upon as a substitute for consultation with your doctor who is familiar with your medical needs.