10 Super Benefits of Meditation for Mental and Physical Health

10 Super Benefits of Meditation for Mental and Physical Health

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When anxious and stressed, meditation is one of the easiest ways to deal with it. Although seen sitting still, doing nothing, and not worrying about anything, meditation can affect our overall health. Meditation has some super benefits for both mental and physical health.

10 Super Benefits of Meditation for Mental and Physical Health

Meditation is one of the activities that we can do to maintain a healthy body. Other benefits of meditation can calm the mind and this can impact a much better mental health condition. However, health experts say that the benefits of meditation for health turns out to be better than you think.

Curious what are the 10 super benefits of meditation for mental and physical health? Check out the following review.

What is Meditation?

Meditation is a mental exercise that includes relaxation, focus, and awareness. Meditation for the mind is physical exercise for the body.

The Cambridge Dictionary defines meditation as “the act of giving your attention to only one thing, either as a religious activity or as a way to find calm” or “think seriously or study, or the outcome of this activity.”

So, meditation can involve focus, relaxation, contemplation, or expression.


Also read: Deep Breathing Exercise for Stress Management


The benefits of meditation for our health

Meditation is an exercise to create peace of mind and a relaxed body. You can do this type of exercise anywhere, without the need for special tools. The key is only one, namely a calm atmosphere.

Some health benefits of meditation that you need to know, include:

1. Reduces stress

Stress can happen at any time. When stressed, cortisol levels in the body will increase and the body will release inflammatory stimulating chemicals called cytokines.

These cytokines produced by the body can disrupt sleep, increase blood pressure, make you depressed and anxious over time. As a result, you become more susceptible to various diseases. Fortunately, this condition can be overcome by meditation.

A study conducted by Carnegie Mellon University looked at 33 men and women aged 18-30 years. They were asked to do meditation and breathing exercises in 25 minutes a day. Three days later, their saliva samples showed a decrease in cortisol levels. They also felt an increase in problem-solving when given a number of math problems and responding to a poem.

2. Fights depression

Long-term stress without treatment can end in depression. Meditation provides calm and comfort so that it is used as a therapy to fight depression.

A study conducted by Rutgers University looked at 55 women and men; 22 of them have depression. They were asked to follow a 30-minute meditation program followed by 30 minutes of aerobic exercise in 8 weeks.

The results showed symptoms of depression reduced by 40 percent. They become more able to overcome problems and control themselves not to worry or think about something negative.

3. Controls anxiety

In addition to stress, some people can also feel an anxiety that is sometimes excessive. A study looked at 2,466 participants who carried out various meditation strategies in different ways.

The result, people who follow yoga meditation can reduce anxiety levels. That is, the participants become more able to control the anxiety that arises or even prevent it from coming at all.

Also read: The Pros and Cons of Taking Antidepressants


4. Improves sleep quality

Stress, depression, and anxiety can make it difficult for you to sleep. Poor mental condition coupled with a body that lacks rest further aggravates the situation. Although it can be treated with sleeping pills, the use of pills often causes adverse side effects. For this reason, meditation is considered the safest way to overcome insomnia.

A study comparing two groups of participants; following a meditation program and not. Participants who take part in meditation can sleep faster and more soundly than people who do not participate in meditation. Researchers argue that meditation can calm one’s mind, the body releases tension and becomes more relaxed so that it can sleep better.


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5. Boosts the immune system

If you have a common cold or flu, you need to increase your immune system. It’s easy to do with meditation. A study looked at 149 men and women with an average age of 59 years. They were divided into three groups, namely 51 people joined the meditation program, 47 exercised running and cycling, and the rest did nothing.

After 8 weeks, participants who took part in meditation experienced 27 symptoms of flu or colds, people who exercised experienced 26 times, while people who did nothing experienced symptoms as much as 40 times. People who exercise and meditate also show a faster rate of recovering from colds or colds, compared to those who are less active.


Also read: 11 Signs of Weak Immune System and How to Improve it

6. Improves mental and emotional health

Focusing on our heartbeats in meditation will really calm the mind. You will divert attention away from anxious thoughts and mind, and focus conversations rather than feelings of appreciation and gratitude from your own heart.

Meditation can also improve a better self-image and a more positive outlook on life. Based on research, meditation can reduce depression by more than 4,600 adults.

7. Helps fight addiction

The disciplined attitude adopted during meditation can help people who have addictions. A study reports that as many as 19 alcoholics can control their desire to drink.

This shows that meditation helps addicts to learn to distract when the urge to meet his opium. They become more understanding of how to best control their emotions and behavior.

8. Helps control pain

Your understanding of pain is connected to the state of mind, which can increase stress. For example, one study used functional MRI techniques to observe brain activity when study participants experienced painful stimuli. Some participants have undergone four days of awareness meditation training, while others have not.

The participants who meditated showed increased activity in brain centers known to control pain. They are also less sensitive to pain.

One other larger study looked at the benefits of meditation on 3,500 participants. As a result, it was found that meditation was associated with a decrease in complaints of chronic or intermittent pain.

Meanwhile, an additional study shows that meditation in patients with a terminal illness or end-stage disease can help reduce chronic pain late in life or near death.

9. Reduces high blood pressure

High blood pressure can make the heart work harder to pump blood. As a result, heart function gets worse and the risk of heart diseases such as atherosclerosis (narrowing of the heart arteries), heart attacks, and strokes is greater.

Meditation can reduce tension in the heart so that blood pressure will decrease. When the body releases tension, nerve signals that coordinate heart function and tension in blood vessels become more controlled.

10. Strengthens memory

As we get older, brain function will decrease. Meditation that combines singing and repetitive movements can practice one’s concentration.

A total of 12 studies have shown that meditation can improve the attention and memory and concentration of the elderly. Possible benefits of this meditation can help control stress, reduce loneliness, and improve brain function for the elderly with dementia.

Alzheimer’s prevention research shows that the benefits of meditation improve cognition in people with memory loss. Also, increases brain activity in the central area of memory.

There you go. That was the review on 10 super benefits of meditation for mental and physical health. Hope this article is useful to you so you. Maybe by meditating, you’ll be able to live a happier stress-free life!

Stay safe, happy, and healthy!




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We Stress Free does not provide medical advice, diagnosis, or treatment. However, if you need someone to talk to and want to make friends, please feel free to reach me at ferra@westressfree.com. If you would like to REDUCE your STRESS and are interested to do an ONLINE THERAPY, you can do so here.


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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.


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10 thoughts on “10 Super Benefits of Meditation for Mental and Physical Health

  1. Meditation is indeed powerful.  Several years ago a virus attacked my heart and overnight I had a very weakened heart. I wanted to avoid modern medicine and wasn’t ready to take 10 different medications. I started looking for alternative treatment and one of the protocols was meditation.  Every day without fail, I meditated using Deepak Chopra’s Soul of Healing meditation. It is probably not the only thing that healed me, but I believe that it was a huge component of my heart healing. My cardiologist agreed and encouraged me to continue meditating. A friend who had a similar condition decided to go the traditional medical route and ended up having a pace maker put in and almost died. My heart is back to about 95% of where it was when I got sick.  I use meditation to help me sleep, to calm me when I am anxious, to de-stress and so much more.  Thanks for providing such great information on meditation and I hope many others are encouraged to try it. Quite simply, it works!!!!

    1. Hello Janice,

      Thank you for sharing your success story with meditation. Sharing our own experience to enrich others is always great. 🙂 I am so glad to hear that it works for you and you love it!

      Besides meditation, I like to use deep breathing exercise. In fact, that’s the very first thing I’ll do once I am so stressed out.

      Stay safe, happy and healthy!



  2. This is amazing! I can’t believe that cortisol levels were actually decreased after doing meditation for 25 minutes per day.

    Would you recommend always doing 25 minutes a day? Or only when you feel stress levels are particularly high?

    Thanks for this article!

    1. Hi Sarae,

      Thank you for Thank you for taking time to visit my site, read my post and leave a comment. I really appreciate your kind words in your comment!

      We don’t have to do 25 minutes every day if we don’t have time to do so. Even a 5 minutes meditation can help us to calm down and feel better (based on my own experience). We just need a little bit of one quite “me time.” Having said that, doing a 25 minutes meditation is always good for us. Mindfulness meditation lowers the cortisol levels in the blood suggesting that it can lower stress and may decrease the risk of diseases that arise from stress such as psychiatric disorder, peptic ulcer and migraine (www.ncbi.nlm.nih.gov).

      Thanks again for leaving a comment. Glad you found this article useful.

      Stay safe, happy and healthy.

      Ferra 🙂

  3. I really enjoy this site. Meditation has become a very vital part of my well-being. It is great to sit, focus on my breathing, and just escape the world into to my intuition.
    I didn’t realize that meditating helps your immune system also… Wow.

    1. Hello Greg,

      Thank you for Thank you for taking time to visit my site, read my post and leave a comment. I really appreciate your kind words in your comment!

      Yes, it’s amazing to find the benefits of meditation. That’s why it’s one of the best natural treatments suggested to people who are struggling with their mental disorders.

      Thanks again for your comment.
      Stay safe, happy and healthy!


  4. What a nice post you wrote Ferra! I really enjoyed reading it and could not be silent about your post so I decided to leave my comment here and say Thank You for sharing this quality post. Actually I was looking for information about the meditation and when I landed on your website and read this post, it answered all my questions in details and it was exactly what I wanted to know.
    I’m happy that you’ve decided to write about this topic and share it with others. It’s very useful post in my opinion and can definitely be used as a great source for everyone who is interested to know about this topic.

    I will definitely come back to your site again to read more posts. Keep up quality articles! 🙂


    1. Hello Ali,

      Thank you for taking time to visit my site, read my post and leave a comment. I really appreciate your kind words in your comment!

      Glad you found this article useful. I do hope this is helpful for others too. 🙂

      Stay safe,happy and healthy!


  5. Although, I have a lot of friends who meditate, many of them through yoga, I haven’t taken meditation with much seriousness until I saw this post. It’s been quite useful and educative. I’m well aware of the fact that meditation helps alleviate stress and fight depression but finding out now that it also helps strengthen the memory, I now have a reason to take up meditation. 

    1. Hello,

      Thank you for taking time to visit my site, read my post and leave a comment. I really appreciate your kind words in your comment!

      Glad you found this article useful. I do hope this is helpful for others too. 🙂

      Stay safe,happy and healthy!


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