10 Benefits of Meditation That Will Change Your Life

If you haven’t heard, meditation is all the rage these days—which means, if you don’t start doing it now, you might be left behind in the dust when it comes to your health and well-being. While meditation has been around for centuries and used by millions of people around the world, it wasn’t until recently that we actually discovered what it was really good for. Now that science has been able to delve deeper into why this practice can be so beneficial, we have compiled 10 of the best benefits of meditation that you should keep in mind before trying it out yourself!

1) Beat Depression

Research is mounting that meditation, specifically mindfulness-based stress reduction (MBSR), may be effective in treating clinical depression. In a 2011 study published in The Journal of Clinical Psychiatry, meditation was found to be as effective as medication and psychotherapy for major depressive disorder. The results also suggest that meditation can improve certain health outcomes. During an 8-week trial at Massachusetts General Hospital, MBSR was shown to help people suffering from fibromyalgia reduce pain and increase function by 25%. And patients with psoriasis have reported clearing skin lesions through mindfulness techniques developed by Jon Kabat-Zinn, founder of MBSR.

2) Become Happier

A Harvard University study found that meditating for as little as two minutes a day can change your brain, boosting feelings of happiness and joy. Participants in one study who took part in an eight-week mindfulness meditation program also saw reductions in anxiety and depression, changes to grey matter density (which involves brain cell loss), increases in thickness within their prefrontal cortex, which is associated with focus and decision making, and more activity overall. It’s been said that our fight or flight response—the instinctual reaction to danger by either attacking or running away—can make us age faster. However, meditation forces you to face your fears head on: The act itself is confronting rather than avoiding a threat.

3) Have Better Relationships

For years, research has shown that meditation can help with a range of mental and physical issues. In fact, studies have proven it's good for anxiety and depression, as well as having benefits for sleep quality. Many people also report better relationships with others because they become more mindful during interactions. If you're struggling in any way (mentally or physically), give meditation a try. It might just change your life!

4) Boost Confidence

It might sound strange, but many people say that meditation helps boost their confidence. When you meditate, you’re supposed to clear your mind and focus on one thing (e.g., your breathing or an image). With practice, you can learn to silence negative thoughts and mental chatter—and some people say they feel more confident as a result. Indeed, research has shown that meditation can improve self-esteem and body image in women who were previously overweight (Journal of Health Psychology; International Journal of Eating Disorders).

5) Reduce Stress

When you meditate, you set time aside to strip away distractions and focus on your breathing. This simple practice can significantly reduce stress levels in your life, studies have shown. For example, people who meditated for just 15 minutes a day for three weeks had lower stress-hormone levels—and felt less anxious and more optimistic—than a control group that didn't meditate at all during that time, according to one study published in June 2013 in The Journal of Neuroscience. Research also suggests meditation can help quiet self-critical thoughts (such as Why am I always so stressed?), which are linked with higher stress levels.

6) Improve Memory and Concentration

Research has shown that meditation boosts a person’s focus and concentration, leading to improvements in memory. People who meditate also find that their memories are better than those who don’t—making it easier to retain information from a meeting or lecture. And if you do have difficulty remembering things, try clearing your mind with meditation first; studies have shown that those who meditate daily perform better on memory tests than people who don’t. Imagine how productive you could be at work! In addition to improving your ability to concentrate and remember, meditation can also help with reading comprehension skills. If you’re having trouble focusing on reading material, give yourself time each day for a quick session of quiet reflection. Meditating regularly can even lead to an improvement in grades by helping students overcome test anxiety. With so many benefits available, why not give meditation a try? You might just discover that mindfulness is right for you.

7) Sleep Better

One of meditation’s biggest benefits is that it helps you sleep better. The effects are immediate, and they stick around long after your time on your cushion is over. According to multiple studies, individuals who meditate regularly experience a more restful night’s sleep than those who don’t practice mindfulness. For example, participants in one study were better able to drop into deep sleep, which allows your body to restore and repair itself during slumber. Practicing for even as little as five minutes each day can help reduce insomnia and improve overall quality of sleep. And when you wake up, you’ll feel refreshed and energized—ready to take on whatever comes your way.

8) Protect Against Dementia

A study from Harvard University in 2010 showed that those who meditated for just a couple minutes a day had an active hippocampus, which is associated with memory and learning. If you have family members suffering from Alzheimer’s or dementia, you might want to consider meditation. Another study at Massachusetts General Hospital found that patients who practiced meditation twice a day for eight weeks performed better on long-term memory tests than non-meditators. One more thing: Think about how stressful life can be; it’s no wonder many people are turning to mindfulness and meditation to take control of their lives. For example, practicing even just five minutes each day will improve your mood and help you sleep better at night. Need more motivation?

9) Increase Focus

Whether you’re learning a new skill or studying for an exam, meditation can sharpen your attention. It can also reduce stress and anxiety, allowing you to learn better and process information faster. Many people report that they feel more focused when they wake up in the morning as well, which is great news for early risers and night owls alike. And meditation may even improve memory! One study found that participants who meditated regularly had improved long-term recall of information compared to a control group. If you want to clear your mind and enhance focus, consider starting a meditation practice. The benefits are real!

10) Decrease Anger

Many people who meditate say they experience less anger. Anger is often caused by frustration—like when someone cuts you off in traffic or dings your car in a parking lot. And meditation can help ease frustration because it helps you become more present. If someone does something that makes you angry, it’s easy to fixate on what he did wrong and not be grateful for everything else around you (the blue sky, your loving family, etc.). You see what happened; meditation helps put things in perspective so anger doesn’t take over.