For the last 10 years, I have been involved in researching the impact of meditation on health and well-being. This infographic summarized some of the key findings about the benefits of meditation.
When my colleagues at Stanford and at other universities started researching meditation, most of us expected that meditation would help with stress levels. However, what many of us did not anticipate was the extent of the benefits the data ended up showing.
Hundreds of studies suggest that meditation doesn’t just decrease stress levels but that it also has tangible health benefits such as improved immunity, lower inflammation and decreased pain. Additionally, brain-imaging studies show that meditation sharpens attention and memory. Perhaps most importantly, it has been linked to increased happiness and greater compassion.
Inspired to share these findings, I recently wrote a post on the science of meditation that summarizes much of this data. After it went viral on Twitter & Facebook, I thought I’d create this infographic to help readers visualize the data and inspire would-be or regular meditators to keep up with their practice! Hope you enjoy it!
[meditationpost]
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59 comments
I started to meditate a few years ago when the stresses and strains of modern life were beginning to get on top of me. The experience has been revelatory and my overall sense of wellbeing and purpose has been transformed in a really positive way. I am an osteopath and regularly treat patients whose symptoms are aggravated or even caused by stress and anxiety and I recommend meditation to all them.
SO glad to hear, Ben, thanks for sharing your experience! Your patients are lucky to have you!
My question is which meditation practice? This study implies all meditation practices are the same(in terms of benefit) and that is certainly not true. Some practices let the mind rest, others engage the mind actively. Some practices are easy to do, some very difficult…
Great point, Andy! Both my article and infographic really just summarize data on a number of different types of meditation. As more data comes in, we’ll be able to really tease apart how each practice impacts different cognitive and affective processes both in the brain, body and behavior.
I began meditating about five or six years ago. At first it was once a week. Then I would try every morning to meditate for at least ten minutes, sometimes 20 if I was up early enough. It was specifically to deal with stress. Now I always do 20 minutes, and when I am consistent the payoff is great. It takes 20 minutes, but I easily get that time back. I rarely feel rushed. I seem to have more time for family and friends. Wonderful things seem to happen out of the blue, but I believe it’s because I am more connected and allowing joy in my life. I am more loving to the people around me, even people who used to push my buttons. My advice to anyone is JUST DO IT. As for different types of meditation having different benefits, I have done several types (lovingkindness, mindfulness, guided imagery, chakra clearing, breath awareness, etc.) and they all have a positive effect. I use the one that feels right to me at the time.
Thanks for sharing your experience.
Science-based? Where did you find Jedi Knights? I seems their meditation skills allow them to see into the year 2015.
🙂
I like it. Where/how do I start?
There are lots of ways to do so. I recommend starting with yoga and breathing practices, they begin to calm the mind. Then explore all the options out there and find the shoe that fits: mindfulness, vipassana, Art of Living, loving-kindness, compassion. So great you are inspired to start!
Hi Emma,
This is Guadalyn of the Philippines. I will be joining a webnews here in our local area. Writing as a Wellness Concierge, on Lifestyle Corner. I was writing about Embracing Silence and I came across your infographic. I was wondering if I could quote you and share your infographics too.
Great infographic Emma.
Awesome subtitle to blog too(science of hap…)- powerfully unique!
Look forward to digging into your blog. Will bookmark.
Thanks.
Thanks Tim, glad you like it!
Great article, I started on the headspace programme in September and have to say it certainly works for me. I now do 20 minutes each morning which sets me up for the day a treat. Also try to get in some breathing exercises throughout the day which also calm the anxious mind..
Hi Emma,
I really commend your research and dedication to the study of meditation and its useful effects. I too have been practicing meditation for a long time, and I found this infographic outstanding for its purpose of bringing awareness to people. I used it in my recent post – http://www.aha-now.com/health-benefits-of-meditation/ . I wanted you to know that my blog readers have liked it a lot and I thank you for the same.
Be blessed and have a great day! 🙂
Glad it was useful:) Thanks Harleena!
This is a great list!
One thing I’ve learned after talking to those who don’t want to meditate is that, as far as I can tell, there isn’t one good reason NOT to meditate.
Glad you found it helpful:)
Has anyone ever done a study comparing theistic focused meditation to non-theistic meditation? The former seems more relational with the benefits that go with relationship.
Not that I know! Good question though!
I teach meditation and have worked with a handful of cancer patients in conjunction with their medical treatment. In each case the cancer went into remission. Are their studies on meditation and cancer that u recommend?
Hi Dilip,
I’m not 100% sure of the studies but I am not surprised because meditation reduces stress which we know impacts many disease states. Good for you for helping your patients find greater well-being, what a gift to them and to you! Warmly,
Emma
I’ve created a video for this infographic. If you don’t mind, check the video at http://www.youtube.com/watch?v=2wpgawwFoaI
I know this is seems like amateur video but I like your article.
MICHAEL! You did an amazing job, I love it! I had no idea you created this and would love to share it on my website and youtube channel and of give you credit if that’s ok!
Great job on the video Michael! And thank you Emma for your dedication to making out world a better place.
i have attended 10days vipasna meditation course in this month. before that i was doing 10 minutes meditation self developed on the basis of my learning from different sources. now by combining both i am doing meditation for about 40 minutes per day in the morning. i am feeling all the benefits given in your info graphic
So happy to hear that Ajay:)
I have posted this to my blog, “Make BPD Stigma-Free!” I have been trying to practice meditation for the last year or two. I find it very difficult to quiet my mind. I’m going to keep practicing though. Even if it works a little bit that would be great. Thank you for this cool infographic!
You’re welcome, thank YOU Joyce:)
Meditation is essentially non interfering, cleansing, provides self knowledge and inclines us in favour of good.
This i believe is a broad way of looking at all that this amazing term means for us.
As we learn to meditate in the purest way we can understand the infinite wonders it holds for us.
I have been mediating since 1981. With the new clarity and focus I had I quit a 4 pack a day smoking habit, and built a international import home based business. I was the opportunity for a life reset…. try it you will be very pleased with the results.
Thanks for your article. I’ve been practicing Transcendental Meditation (the one taught by Maharishi Mahesh Yogi) for 44 years and am really, really happy with the results. I was nearly suicidal when I first learned, and the changes it brought about within a short time completely sold me on it. It’s one thing in my life I’ve never regretted. Unlike most meditations, you can fit it into your life easily and do it anywhere, which is a huge plus. There are hundreds of studies on Transcendental Meditation demonstrating it’s effectiveness for PTSD, stress, hypertension and all sorts of other problems. If I remember correctly, the link is at tm.org.
I started meditation before 6 months and i found in myself a new spirit and love towards the surroundings and I also feel my every big problem very small and they become easier to handle.
But since last month i feel the same feelngs as it was before meditation and i dont feel happy with meditation as it seems no development in my meditation process even i do it regularly, two times a day, but there is no feeling or sensation of any chakra bursting or any light or sound as people talk about everywhere. I think i lost that spirit again and the problems again started becoming big.I really want to feel the same as i felt during the starting 4-5 months.
Thanks for sharing, Kush! Meditation can sometimes lift deep stresses and even trauma from your system. During those times, it can feel unpleasant. It may be good for you to work under a teacher so they are able to provide support to you during those moments. I highly encourage you to find a community with an experienced teacher.
which type all such benefits?mindfulness or transcendental meditation?
which type of all such benefits?mindfulness or transcendental meditation?
I do meditation daily
really it gives me happiness without this I think my day is not complete.
I enjoy meditation it help me to get out of anxiety.
I do meditation daily. I have been just started a month ago. it gives me happiness ,stress less feeling and I can stay happy at my home
I don’t need to look for a friend for spending time
I m confident now.
n coming out of anxiety ..
it is really thankful to meditation
Meditation has improve my life.am always relaxable feel .some time my dream has suddenly happend my life.it was amazing incident.
Yes I do meditate, very often. I have found it to “open my eyes”. Many younger souls are saying,”I don’t have any time for this bull****.” But who am I to let others stop me? Love and light, namaste. 🙂
I started meditating 8 years ago to deal with depression, since then I have sorted out all the problems I had and now I am helping other people.
It’s really amazing to see how it works and how it makes you feel better.
Has anyone ever done a study comparing theistic focused meditation to non-theistic meditation? The former seems more relational with the benefits that go with relationship.
I’m not 100% sure of the studies but I am not surprised because meditation reduces stress which we know impacts many disease states. Good for you for helping your patients find greater well-being, what a gift to them and to you! Warmly,
Thank you!
Dear Emma
thanks for article.
I am davis from Latvia
i do meditation now arround 1 year every day per 20-30 minutes per session.. time by time i try to find out more and more about this.. I have started it after i read about great inventor Mr Thomas Edison. As he made a lot of ideas for inventions in meditation process.. This keeps me going.
i do some small trading bussiness- want to create big map develop big company ..
i am sure l will find a ways,ideas in meditation life..
Thanks Emma
best wishes
Great point, Andy! Both my article and infographic really just summarize data on a number of different types of meditation. As more data comes in, we’ll be able to really tease apart how each practice impacts different cognitive and affective processes both in the brain, body and behavior.
Mam
I started doing meditation but i stopped doing it because of my job stress and hectic schedule. Since i had been doing meditation i know how much positive effect it canmake in a human body. Before coming into IT industry i had plenty of time but now it’s just work you can focus on. So is there any other way i can free my mind from stress. I also go to gym. So will it be benificial to do meditation with gym or after gym. have also left a message for you on your Twitter account. I am waiting for your response.
Love the infographic and I’ve included some key points from it and a link to your website in my blog post on asmilingworld.org. (I haven’t included a live link as my comment might get put in spam!). I would like to include the infographic with attributions but I couldn’t find the code. Can you send it to me?
I’m giving the infographics out to anyone who preorders my book by 1/26, happy to send it to you. Emma@emmaseppala.com
But how do you find a mantra? Does someone have to give it to you or can you find something meaningful to repeat as you meditate?
I recommend finding an instructor to give you a personalized one. Two organizations that teach mantra meditation are the Art of Living Foundation (artofliving.org) and Transcendental Meditation (TIM).
I came from a very stressful country where violence is part of the daily life. Last year I felt the damage that my childhood created to me is becoming a ghost and it started to impact my relationships with all around me. I started to mediate… I did not get it at the beginning, but now after 6 months, I cannot stop doing it… anywhere anytime, I have to come back to by breathing to reconnect with the reality and settle down my mind…
I love to connecting with you Dr. Seppala
Hi Emma,
Thank you so much for your work–it is fabulous and much needed.
I teach meditation and mindfulness and would love to include your infographic about the benefits of meditation–it would really inspire people to see it in such a handy way!
I do meditate. Or rather, I am on the path…
Indeed a great post and infographics about meditation benefits. I personally feel that Meditation is the best thing for students and also for those who are lacking in concentration while working. Meditation will help you when you will try to focus on your work.
I have seen so many people saying that they do meditation daily and It helped them increase their concentration powers which help them a lot while working.
So Meditation has so many benefits and It is recommended to everyone. Thanks for sharing this amazing post with us. 😀
Hi Emma,
I have shared this infographic with my students and we got so much from it we did a session on your site. It’s as though learning how to navigate around this site has all the benefits of meditation basically sorted – so it’s a great reference point when a student gets stuck with her meditation practice.
Thanks
Dan
I’ve been doing yoga for some time and I must admit that I feel great!
fabulous!
I find that meditation also has a profound effect on my sleep. I do so every day before I go to bed for about 10 minutes. It took me a while to get used to it as I didnt find it easy to learn. However, once I got the hang of it, it completely blew me away. Not only do I fall asleep much easier, but I generally sleep better and feel better the next day. To be fair, I have had quite some issues in the past with sleep and have been adding new things to finally get rid of the problem. In my honest opinion, the combination of meditation and my new Talalay latex mattress is absolutely amazing. I have never slept better and can really recommend this to anyone. Here is a video which introduces the company I have mine from. I just love it and couldnt thank them enough. https://www.youtube.com/watch?v=pFEO9Bg1hzA&t=2s
Meditation is very important in your life. Medical and science both recommend you to do meditation. it helps in reduce stress, and make your life healthy, it slows the ageing process, and also increases self-awareness.!
thanks,