World Meditation Day: Learn About The Surprising Benefits Of Meditation

Meditation seems to have taken the world by storm, with celebrities discussing their practices in interviews and companies setting aside meditation rooms for employee use. In the busy world of modern stress and the constant movement of our digital lives, meditation can seem like a miracle, but scientific evidence suggests that there may be real benefits behind this apparent hype. Regular practice may lead to improvements in mental and even physical health. World Meditation Day, which occurs yearly on May 21, was primarily created to spread and create awareness of this simple but potentially transformative discipline.

Studies suggest that the wellness benefits of regular meditation incorporated into daily life include diminished stress and anxiety, as well as greater focus and mental resilience. These effects can reduce the risk of psychological disorders like depression and physical problems like cardiovascular disease. It’s also a relatively low-cost and low-risk way to reduce stress, without the need for special equipment or training to engage and gain benefits. Learning and practicing meditative techniques could lead to substantial improvements in your well-being, and working with a licensed therapist may offer professional insight and guidance along the way. It’s a worthwhile exercise to explore.

The history behind World Meditation Day

Although its current wave of popularity may be a modern phenomenon particularly in Western culture, meditation itself can be considered an ancient practice dating back at least 3,000 years. The Vedic scriptures of India describe meditative techniques (including the origins of yoga, though the modern practice looks different) in written form for what may be the first time, which were later developed and refined into elaborate systems of introspection and mental discipline by practitioners of religions like Hinduism, Jainism, and Buddhism. The goals of these practices generally included spiritual calm and insight, inner peace, and liberation from attachment to material desires. Meditation was also a common practice in third-century China among the Taoist/Daoist tradition; these practices in ancient China are still present in much of the country’s modern daily lives. 

These ancient roots in Asian cultures have led many to think of meditation as an exclusively “Eastern” phenomenon. However, meditative practices have also emerged in religions from other parts of the world. For centuries, Christian monks and mystics used techniques like centering prayer or Lectio Divina to focus or clear the mind to receive communication from God. Jewish meditators have employed methods derived from the writings of the 10th-century rabbi Moses Maimonides or the esoteric philosophy of the Kabbalah for similar purposes.

Meditation’s medical history

Despite this long history, the Western medical and psychological establishment didn’t necessarily become interested in meditation until the 1960s. That’s when researchers like Herbert Benson began to publish studies showing that meditation could lead to changes in physical parameters like oxygen use, heart rate, and brain function (namely, brain waves). 

Over the next few decades, scientists accumulated a body of research demonstrating that practicing meditation could help with concerns like stress and anxiety. With the widespread adoption of functional neuroimaging during the 2000s, evidence began to emerge that meditation could lead to beneficial changes and potentially improve brain function by changing its structure. These alterations may explain some of the positive outcomes of this discipline. 

Despite these encouraging results, many people still regard meditation as a fringe practice or a status symbol for celebrities. World Meditation Day dates back to 1995, when it was instituted to change this perception and draw global attention to the potentially transformative effects of contemplative practices. Every May 21, dedicated organizations and interested individuals may work to bring a greater understanding of meditation to the general public. 

What is meditation? Core practice and different types

There can be many different versions of meditation, but what they all tend to have in common is an attempt to spend time training the attention on a single thing for a substantial length of time to reach a state of calm. To use the terminology of the American Psychological Association, meditation can be defined as a prolonged “contemplation or reflection” meant to focus the mind and “gain insight into oneself and the world.” 

The object of focus can vary a great deal between practices. Common examples can include the following:

• The meditator’s breathing

• The meditator’s spontaneous thoughts and bodily sensations

• Simple visualized shapes or symbols

• A mentally repeated prayer, mantra, or personally significant phrase

• A single idea, such as a passage from a text that’s meaningful for the meditator

• Sacred images, such as traditional depictions of deities

• Complex sequences of images, such as sacred stories or visualizations of energy within the body

• The abstract awareness of consciousness itself

Over the millennia, thousands of specific, structured forms of meditation have been developed. Here are a few of the more well-known methods.

Mindfulness meditation

Perhaps the best-known type of meditation in the West, mindfulness meditation typically involves simply sitting still and observing what’s going on in your mind and body — your breath, thoughts, emotions, and sensations. The meditator generally attempts to notice these things as they arise without reacting to them, letting them come and go naturally. This often includes guided meditation with limited physical movement and some breathing exercises designed to focus the attention on your physical state.

Loving-kindness meditation

This practice is largely aimed at developing positive mind states, such as compassion and gratitude. The meditator may mentally direct feelings of love toward themselves, their loved ones, their distant acquaintances, their enemies, and ultimately all beings in the world.

Vipassana meditation

Vipassana, or insight meditation, can be seen as the traditional Buddhist practice that forms the basis of mindfulness meditation. Like mindfulness, vipassana usually begins with a focus on breathing, but it ultimately aims to go deeper, teaching the meditator to become aware of awareness itself.

Transcendental Meditation

Transcendental meditation is a form of silent meditation that focuses on reducing stress through reaching calm by creating a peaceful world mentally and entering higher states of consciousness. It’s popular with those who follow the Hindu religion and was originally based on some yoga practices. 

Centering prayer

This Christian meditative technique usually treats silent contemplation as a prayer intended to open the mind to the divine presence. The practitioner may attempt to let go of all thought and simply listen for God, redirecting their mind to a single sacred word whenever distractions arise.

Benefits of meditation for well-being

Researchers are still investigating the effects of mindful meditation, but studies (including those done by Harvard Medical School professor Dr. Matthew Sacchet, Ph.D.) have identified several potential benefits for physical and psychological health.

• Decreased rumination: Meditation may disrupt your tendency to dwell on negative thoughts.

• Greater focus: Experienced meditators often show improvements in their ability to deliberately maintain attention.

• Increased self-compassion: Various types of meditation seem to help practitioners let go of unrealistic self-judgment and self-criticism. 

• Improved cardiac health: Many trials have found that meditation can reduce blood pressure and other cardiovascular risk factors.

• Enhanced mental health: The APA states that meditation can be “especially effective for reducing stress, anxiety, and depression.”

• Reduced risk of dementia: There’s growing evidence that meditation may defend against the cognitive decline associated with aging. 

• Diminished pain: Some studies indicate that meditation may reduce symptoms of chronic pain and improve quality of life.

• Greater spiritual well-being: Meditation may increase overall life satisfaction by helping you develop a stronger sense of meaning and purpose.

Studies seem to indicate that many of these outcomes can be achieved through various forms of meditation. Some types may be better for specific purposes than others, but the simple practice of focusing one’s attention appears to have a wide variety of helpful effects. 

How you can celebrate World Meditation Day 

A World Meditation Day celebration could be the perfect time to educate yourself about meditation, spread information about its benefits with others, and start or deepen your own meditative practice. Here are a few ideas for observing this international day of awareness.

Learn more about meditation

Many organizations offer free resources for those looking to enrich their understanding of the history and practice of meditation, such as those listed below.

• The American Psychological Association (APA): This professional association for mental health care professionals includes a topic library devoted to mindfulness and its benefits. 

• The Lion’s Roar: This nonprofit is primarily dedicated to spreading knowledge about Buddhism, including free meditation instructions.

• Kwan Um School of Zen: Focused on the Zen tradition of Buddhism, this group also has a wealth of online information about meditation and related topics.  

• The Mindful Awareness Research Center (MARC): Based out of the University of California, this educational center offers resources like guided meditations, podcasts, introductory workshops, and more.

You can also find a variety of books, films, and other educational materials on meditation at libraries or bookstores across the country.

Practice meditation yourself

The most basic form of meditation can be practiced by practically anyone. All you may need to do is choose a comfortable, seated position, close your eyes, and direct your mind toward the sensation of breathing. 

If and when your mind wanders, try not to get annoyed with yourself or give up. Instead, gently turn your focus back toward the feeling of breathing in and out. Keep this up for at least 20 minutes, and you’ve begun your meditation practice! Repeating this each day may take you further than you’d expect.

Engage in group meditation

Meditation is often regarded primarily as a solo experience, but meditating alongside other people can be a great way to find support and encouragement in your practice. You can often find local meditation groups through online meetup websites or social networks. Local religious congregations, from Buddhist temples to Jewish synagogues, may also host group meditation events. 

Find mindful moments throughout the day

Mindful awareness doesn’t have to be limited to your time in formal meditation practice. It can also be helpful to take brief pauses during your busy day to simply notice what you’re experiencing without reacting to it or pursuing your train of thought. 

Setting a few reminders on your phone may help. When you see the notification pop up, you can pause what you’re doing and take a few deep breaths while observing what you’re thinking, feeling, and sensing.

Doing this repeatedly may help you develop the personal quality of mindfulness — the non-judgmental awareness and acceptance of reality. Research suggests that mindfulness may explain many of the mental health benefits of meditation.

Donate to pro-meditation organizations

A financial contribution can be a powerful way to spread understanding of meditation. You could donate to groups working to improve mindfulness education, like WholeSchool Mindfulness or the Community Mindfulness Project. 

You could also choose an organization that funds scientific research on meditation, such as the American Mindfulness Research Association.

Spread the word about World Meditation Day celebration

Another way to honor World Meditation Day may be to bring what you’ve learned to others. This could mean using social media to disseminate links to informative articles on meditation, organizing a discussion group in your community, or simply starting a conversation about the benefits of meditation with friends and family. 

Benefits of online therapy

While meditation can have significant benefits for mental health, professional support may sometimes be necessary. If you’re struggling with mental health concerns or would like guidance in your meditation journey, an online therapy platform can connect you with a licensed therapist who has experience helping others with similar challenges. You could also choose to seek out a therapist who practices mindfulness-based stress reduction, a specific type of therapy that implements mindfulness practices.

Effectiveness of online therapy

A growing body of evidence generally supports the idea that online therapy produces the same client outcomes as traditional face-to-face therapy. It can serve as a valid treatment method for a variety of mental health conditions and challenges.