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Meditation analysis Meditation mixed Stress management resources for Meditztion short-term effectiveness Mditation the different mindfulness-based approaches. For More Information. Acta Psychiatrica Scandinavica. Mindfulness practice leads to increases in regional brain gray matter density. Mindfulness in medicine.

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However, the effects of mindfulness meditation approaches on sleep quality were no different than those of evidence-based treatments such as cognitive behavioral therapy and exercise. Substance Use Disorder. The mindfulness-based practices were slightly better than other therapies at promoting abstinence from substance use.

A analysis specifically focused on MBRP examined 9 studies total participants of this approach. The analysis concluded that MBRP was not more effective at preventing substance use relapses than other treatments such as health education and cognitive behavioral therapy.

However, MBRP did slightly reduce cravings and symptoms of withdrawal associated with alcohol use disorders. Post-Traumatic Stress Disorder. A review supported by NCCIH examined the effects of meditation in 2 studies, total participants and other mindfulness-based practices in 6 studies, total participants on symptoms of PTSD.

Study participants included veterans, nurses, and people who experienced interpersonal violence. Six of the eight studies reported that participants had a reduction of PTSD symptoms after receiving some form of mindfulness-based treatment.

A clinical trial funded by the U. Department of Defense compared the effectiveness of meditation, health education, and prolonged exposure therapy, a widely accepted treatment for PTSD recommended by the American Psychological Association.

Prolonged exposure therapy helps people reduce their PTSD symptoms by teaching them to gradually remember traumatic memories, feelings, and situations. The study included veterans with PTSD as a result of their active military service.

The results of the study showed that meditation was as effective as prolonged exposure therapy at reducing PTSD symptoms and depression, and it was more effective than PTSD health education. The veterans who used meditation also showed improvement in mood and overall quality of life.

Mindfulness-based approaches may improve the mental health of people with cancer. A analysis of 29 studies 3, total participants of mindfulness-based practices showed that use of mindfulness practices among people with cancer significantly reduced psychological distress, fatigue, sleep disturbance, pain, and symptoms of anxiety and depression.

However, most of the participants were women with breast cancer, so the effects may not be similar for other populations or other types of cancer. Weight Control and Eating Behavior. A review of 15 studies total participants looked at the effects of mindfulness-based practices on the mental and physical health of adults with obesity or who were overweight.

The review found that these practices were very effective methods for managing eating behaviors but less effective at helping people lose weight. Mindfulness-based approaches also helped participants manage symptoms of anxiety and depression.

A analysis of 19 studies 1, total participants found that mindfulness programs helped people lose weight and manage eating-related behaviors such as binge, emotional, and restrained eating. The results of the analysis showed that treatment programs, such as mindfulness-based stress reduction and mindfulness-based cognitive therapy, that combine formal meditation and mindfulness practices with informal mindfulness exercises were especially effective methods for losing weight and managing eating.

Attention-Deficit Hyperactivity Disorder. How do meditation and mindfulness work? NCCIH-Funded Research. NCCIH supports a variety of meditation and mindfulness studies, including: An evaluation of how the brain responds to the use of mindfulness meditation as part of a combined treatment for migraine pain.

A study of the effectiveness of mindfulness therapy and medication buprenorphine as a treatment for opioid use disorder. A study of a mindfulness training program designed to help law enforcement officers improve their mental health by managing stress and increasing resilience. Tips To Consider. Ask about the training and experience of the instructor of the meditation or mindfulness practice you are considering.

Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions. For More Information. NCCIH Clearinghouse The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature.

Toll-free in the U. gov Email: info nccih. Know the Science NCCIH and the National Institutes of Health NIH provide tools to help you understand the basics and terminology of scientific research so you can make well-informed decisions about your health.

Explaining How Research Works NIH Know the Science: How To Make Sense of a Scientific Journal Article Understanding Clinical Studies NIH. PubMed® A service of the National Library of Medicine, PubMed® contains publication information and in most cases brief summaries of articles from scientific and medical journals.

NIH Clinical Research Trials and You The National Institutes of Health NIH has created a website, NIH Clinical Research Trials and You, to help people learn about clinical trials, why they matter, and how to participate. Key References. Anheyer D, Leach MJ, Klose P, et al.

Mindfulness-based stress reduction for treating chronic headache: a systematic review and meta-analysis. Black LI, Barnes PM, Clarke TC, Stussman BA, Nahin RL.

Use of yoga, meditation, and chiropractors among U. children aged 4—17 years. NCHS Data Brief, no Hyattsville, MD: National Center for Health Statistics. Breedvelt JJF, Amanvermez Y, Harrer M, et al.

The effects of meditation, yoga, and mindfulness on depression, anxiety, and stress in tertiary education students: a meta-analysis. Frontiers in Psychiatry. Burke A, Lam CN, Stussman B, et al. Prevalence and patterns of use of mantra, mindfulness and spiritual meditation among adults in the United States.

BMC Complementary and Alternative Medicine. Carrière K, Khoury B, Günak MM, et al. Obesity Reviews. Cavicchioli M, Movalli M, Maffei C.

The clinical efficacy of mindfulness-based treatments for alcohol and drugs use disorders: a meta-analytic review of randomized and nonrandomized controlled trials.

European Addiction Research. Cillessen L, Johannsen M, Speckens AEM, et al. Clarke TC, Barnes PM, Black LI, Stussman BA, Nahin RL. adults aged 18 and over. Creswell JD. Mindfulness interventions. Annual Review of Psychology. Davidson RJ, Kaszniak AW. Conceptual and methodological issues in research on mindfulness and meditation.

American Psychologist. Farias M, Maraldi E, Wallenkampf KC, et al. Adverse events in meditation practices and meditation-based therapies: a systematic review. Acta Psychiatrica Scandinavica. Garland EL, Brintz CE, Hanley AW, et al. Mind-body therapies for opioid-treated pain: a systematic review and meta-analysis.

JAMA Internal Medicine. Goldberg SB, Tucker RP, Greene PA, et al. Mindfulness-based interventions for psychiatric disorders: a systematic review and meta-analysis. Clinical Psychology Review. Grant S, Colaiaco B, Motala A, et al. Mindfulness-based relapse prevention for substance use disorders: a systematic review and meta-analysis.

Journal of Addiction Medicine. Haller H, Breilmann P, Schröter M et al. Scientific Reports. Hilton L, Hempel S, Ewing BA, et al. Mindfulness meditation for chronic pain: systematic review and meta-analysis.

Annals of Behavioral Medicine. Hirshberg MJ, Goldberg SB, Rosenkranz M, et al. Prevalence of harm in mindfulness-based stress reduction. Psychological Medicine. August 18, Intarakamhang U, Macaskill A, Prasittichok P.

Mindfulness interventions reduce blood pressure in patients with non-communicable diseases: a systematic review and meta-analysis. Khoo E-L, Small R, Cheng W, et al. Comparative evaluation of group-based mindfulness-based stress reduction and cognitive behavioural therapy for the treatment and management of chronic pain: a systematic review and network meta-analysis.

Evidence-Based Mental Health. Levine GN, Lange RA, Bairey-Merz CN, et al. Meditation and cardiovascular risk reduction: a scientific statement from the American Heart Association.

Journal of the American Heart Association. Nidich S, Mills PJ, Rainforth M, et al. Non-trauma-focused meditation versus exposure therapy in veterans with post-traumatic stress disorder: a randomised controlled trial.

Lancet Psychiatry. Niles BL, Mori DL, Polizzi C, et al. A systematic review of randomized trials of mind-body interventions for PTSD. Journal of Clinical Psychology.

Rogers JM, Ferrari M, Mosely K, et al. Mindfulness-based interventions for adults who are overweight or obese: a meta-analysis of physical and psychological health outcomes.

Rosenkranz MA, Dunne JD, Davidson RJ. The next generation of mindfulness-based intervention research: what have we learned and where are we headed? Current Opinion in Psychology. Rusch HL, Rosario M, Levison LM, et al.

The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences. Schell LK, Monsef I, Wöckel A, et al. Mindfulness-based stress reduction for women diagnosed with breast cancer.

Cochrane Database of Systematic Reviews. Accessed at cochranelibrary. com on June 3, Semple RJ, Droutman V, Reid BA. Mindfulness goes to school: things learned so far from research and real-world experiences.

Psychology in the Schools. Shires A, Sharpe L, Davies JN, et al. The efficacy of mindfulness-based interventions in acute pain: a systematic review and meta-analysis.

Van Dam NT, van Vugt MK, Vago DR, et al. Mind the hype: a critical evaluation and prescriptive agenda for research on mindfulness and meditation. Perspectives on Psychological Science. Other References.

American Academy of Pediatrics Section on Integrative Medicine. Mind-body therapies in children and youth.

Coronado-Montoya S, Levis AW, Kwakkenbos L, et al. Reporting of positive results in randomized controlled trials of mindfulness-based mental health interventions. PLoS One. Dakwar E, Levin FR. The emerging role of meditation in addressing psychiatric illness, with a focus on substance use disorders.

Harvard Review of Psychiatry. Goyal M, Singh S, Sibinga EMS, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. Institute of Medicine US Committee on Advancing Pain Research, Care, and Education. Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research.

Washington, DC: National Academies Press; Kabat-Zinn J, Massion AO, Kristeller J, et al. Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. American Journal of Psychiatry. Ludwig DS, Kabat-Zinn J. Mindfulness in medicine.

McKeering P, Hwang Y-S. A systematic review of mindfulness-based school interventions with early adolescents. Muratori P, Conversano C, Levantini V, et al.

Exploring the efficacy of a mindfulness program for boys with attention-deficit hyperactivity disorder and oppositional defiant disorder. Journal of Attention Disorders.

Poissant H, Mendrek A, Talbot N, et al. Behavioral and cognitive impacts of mindfulness-based interventions on adults with attention-deficit hyperactivity disorder: a systematic review. In mindfulness meditation , you pay attention to your thoughts as they pass through your mind.

You simply observe and take note of any patterns. This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings. Spiritual meditation is used in nearly all religions and spiritual traditions.

Many of the meditation techniques listed in this article could be considered spiritual meditation. Examples include:.

Spiritual meditation can be practiced at home or in a place of worship. This practice is beneficial for those who seek spiritual growth and a deeper connection to a higher power or spiritual force. For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention.

This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first. As the name suggests, this practice is ideal for anyone who wants to sharpen their focus and attention.

Although most people think of yoga when they hear movement meditation , this practice may include:. This is an active form of meditation where the movement guides you into a deeper connection with your body and the present moment. Movement meditation is good for people who find peace in action and want to develop body awareness.

Mantra meditation is prominent in many teachings, including Hindu and Buddhist traditions. This type of meditation uses a repetitive sound to clear the mind. Your mantra can be spoken loudly or quietly.

This allows you to experience deeper levels of awareness. Some people enjoy mantra meditation because they find it easier to focus on a word than on their breath. Others enjoy feeling the vibration of the sound in their body. TM was founded by Maharishi Mahesh Yogi and refers to a specific practice designed to quiet the mind and induce a state of calm and peace.

It involves the use of mantra and is best taught by a certified TM practitioner. To learn more about TM, you can view an introductory video on YouTube. Also known as body scan meditation , progressive relaxation is a practice aimed at reducing tension in the body and promoting relaxation.

Oftentimes, this form of meditation involves slowly tightening and relaxing one muscle group at a time throughout the body. In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension.

Loving-kindness meditation is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others. It typically involves opening the mind to receive love from others and then sending well wishes to loved ones, friends, acquaintances, and all living beings.

Because this type of meditation is intended to promote compassion and kindness, it may be ideal for those holding feelings of anger or resentment. Visualization meditation is a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes, images, or figures.

This practice involves imagining a scene vividly and using all five senses to add as much detail as possible. It can also involve holding a beloved or honored figure in mind with the intention of embodying their qualities. Another form of visualization meditation involves imagining yourself succeeding at specific goals, which is intended to increase focus and motivation.

Many people use visualization meditation to boost their mood, reduce stress levels, and promote inner peace. The easiest way to begin is to sit quietly and focus on your breath. Then you should sit for an hour. A review suggests that meditation may contribute to healthy aging.

When it comes to depression, a review noted that mindfulness-based meditation has positive effects that may last up to 6 months or more. The same review notes that the lack of negative effects of mindfulness-based interventions makes them a promising supplemental therapy for depression and anxiety disorders.

A review found that meditation resulted in reductions in cognitive decline and perceived stress as well as increased quality of life, connectivity, and blood flow to the brain. A study found low-quality evidence that mindfulness meditation is associated with a small decrease in chronic pain compared with controls.

More research is needed to solidify this connection. Read our review of the best online meditation options to find the right fit for you. It often takes a little trial and error until you find the one that fits. Gentle, regular practice eventually becomes sustaining, supportive, and enjoyable.

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Kendra Cherry, Strengthening overall immunity, is a psychosocial rehabilitation Meditationn, psychology educator, and Meditation of Mecitation "Everything Meditation Mwditation. Megan Monahan is Meditation certified meditation instructor and has studied under Dr. Deepak Chopra. She is also the author of the book, Don't Hate, Meditate. Meditation can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention. Mayo Clinic Meditation appointments in Meditation, Florida and Minnesota Prediabetes metabolic syndrome at Mayo Clinic Health System Meditation. Meditatipn Meditation wipe Msditation the Meitation stress, bringing with it inner peace. See how you can easily learn to practice meditation whenever you need it most. If stress has you anxious, tense and worried, you might try meditation. Spending even a few minutes in meditation can help restore your calm and inner peace.

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