Meditation for Mental Health

Key Takeaways

• Meditation is a practice rooted in ancient spiritual traditions that has evolved into a tool for enhancing mental and physical well-being. There are two main categories of meditation - objective practices, which focus on an external object or technique, and subjective practices, which involve exploring one's thoughts and emotions.
• Regular meditation has been shown to reduce symptoms of numerous mental health conditions, including anxiety, depression, and post-traumatic stress disorder. It also helps those with attention-deficit hyperactivity disorder improve focus and can aid individuals with substance use disorders by increasing awareness of craving triggers.
• Beyond psychiatric health, meditation has been linked to a wide range of physical health benefits, such as reduced stress-related symptoms (like lower blood pressure and heart rate), along with improved sleep. The practice can also assist with chronic pain management and cancer-related psychological distress.

Understanding Meditation

Meditation predates ancient times and has been used as a spiritual practice since the era of hunter-gatherer societies, who believed meditation to support sacred and mystical experiences. That said, meditation does not have to include a spiritual component, and today, the practice has gained widespread recognition for its multiple benefits to mental and physical health.

The term meditation is derived from the Latin word “meditatum”, which is directly translated as “to ponder.” Although meditation has become a buzzword with the recent trend towards a mindful lifestyle, the question of what the practice entails remains the subject of ongoing debate and widespread confusion.

This is due to the fact that meditation is an umbrella term for a myriad of different types or techniques, and also due to the word often being used interchangeably with “mindfulness,” which, in reality, refers to embracing the present moment (whether in the form of internal or external experiences) with acceptance.

Instead, when it comes to meditation, there are two key forms: ^[1]

• Objective practices: Focus on external objects, techniques, or concepts to train the mind (such as staring at a flame, using breathwork, or repeating a mantra)
• Subjective practices: Similar to mindfulness in their exploration of thoughts, emotions, sensations, and perceptions

Despite these differences, most experts agree that practicing any meditative technique can enhance relaxation, reduce stress, and increase awareness of how thoughts influence emotions and behavior. While meditation is nearly as old as humankind, researchers have only just begun to examine the effects of the practice on the brain over the past few decades.

Where Does Meditation Come From?

In light of the fact that ancient meditation practices were passed down orally before being recorded in written documents, it is challenging to pinpoint the exact origin of the practice. However, shamanic societies are known to have practiced a form of meditation where participants used rhythmic drumming, chanting, dancing, or music to enter a meditative state.

In this trance-like state, individuals could explore the inner landscape, gain insight, and were believed to connect with spiritual guides. Additionally, another form of meditation that stemmed from hunter-gatherer societies is known as “fire-gazing,” a technique that involves focusing intently on the flames of a fire to soothe the mind and enter a contemplative state.

In terms of the earliest written records of meditation, the practice has its roots in an ancient Indian spiritual philosophy known as Vedanta, with the first reference to the practice appearing in a sacred Vedic text around 1500 BCE. Alternative forms of spiritual meditation were also documented between 600 and 400 BCE in both Buddhist India and Taoist China.

Additionally, artworks depicting the lotus position (a seated, cross-legged meditation posture) date back to around the third century. Since its early origins, meditation has gradually spread to all corners of the globe, evolving to fit diverse cultural and spiritual traditions, and more recently, has been adopted by many as a means to alleviate physical and mental health symptoms.

Do You Need to be Spiritual to Use Meditation?

While meditation has strong roots in numerous spiritual traditions, it is not necessary to be spiritual in order to practice meditation. In fact, anyone can benefit from this ancient art form regardless of faith, with approximately 26% of non-religious Americans (those identifying as atheist, agnostic, or unspecified) reporting meditating regularly. ^[2]

Among self-identified atheists, around 19% meditate at least weekly, which shows that meditation is not exclusively practiced for religious purposes. For this reason, meditation transcends religion and is used by a diverse range of individuals to reduce symptoms of physical and psychiatric disorders. ^[2]

Is It The Same as Mindfulness?

Both mindfulness and meditation involve remaining engaged in the present (as opposed to allowing anxious thoughts about the future or ruminations about the past to spiral into irrational thought patterns).

Additionally, each can improve focus, emotional regulation, mental clarity, and personal growth (such as increasing compassion and kindness), while reducing stress and improving holistic wellness.

Furthermore, like meditation, there are both subjective and objective forms of mindfulness, meaning that the practice can be used to explore the subjective inner landscape (thoughts and emotions) or to enhance engagement with the objective external environment.

Ultimately, the technical difference between the practices is that while meditation requires structured sessions, mindfulness can be integrated into any aspect of daily life, in every moment, without the use of formal techniques.

While it is possible to practice mindfulness in the form of meditation, some examples of unstructured mindfulness include:

Subjective Mindfulness

• Mindful awareness: Noticing one’s thoughts and emotions without judgment, allowing individuals to gain a deeper awareness of false perceptions based on underlying emotions, which makes it easier to find health-enhancing solutions rather than escaping through distractions or reacting to scenarios based on irrational thoughts.
• Mindful communication: Awareness of one’s thoughts, feelings, and intentions while speaking and listening, including choices of words and tone used. Communicating mindfully also involves considering how language may be interpreted by another, along with stating information that may seem obvious to oneself but unknown to another.

Objective Mindfulness

• Mindful eating: Fully focusing on each bite of food to engage with flavors, scents, and textures without distraction.
• Mindful walking: Noticing physical movements and sensations with each step, such as how it feels when the foot touches the ground.
• Mindful shower or bath: Paying attention to the pressure and temperature of water on the skin, along with sounds and scents unique to the experience.

How Meditation Affects the Brain

Meditation is beneficial for mental health as it encourages non-judgmental awareness of thoughts and emotions, which helps individuals to forge healthier responses as opposed to irrational reactions. Additionally, the practice soothes the body’s stress system by lowering cortisol levels and has been shown to reduce the mental and physical effects of stress. ^[3]

Research shows that regular meditation can ease anxiety, depression, stress, sleep problems, and more. Furthermore, the practice has the capacity to increase one’s awareness of physical sensations (such as heartbeat, breathing, or tension), which strengthens present moment awareness and aids in emotional stability. ^[3]

Meditation has also been found to strengthen brain regions linked to decision-making, while reducing overactivity in the amygdala (the brain’s fear center). Together, these changes in the brain can reduce stress, racing thoughts, and cravings, improve one’s overall mood, and relax the body’s nervous system, leading to improved holistic health. ^[3]

This is partly because meditation interrupts cycles of negative thinking patterns (such as unhelpful thoughts of the past or future) that are linked to numerous psychiatric conditions. This break in mental rumination leads to less stress, a calmer mind, and more restful sleep, which supports emotional and physical well-being. ^[3]

Mental Health Symptoms Meditation Can Help With

Despite originating from ancient spiritual practices, meditation is now recognized in the United States as an official Complementary and Alternative Medicine (CAM) for supporting better mental health. Though research is currently investigating numerous psychiatric disorders that the practice may help to manage, a few that have already been found to benefit are listed below. ^[3]

Anxiety

A 2025 study found that after a 12-session mindfulness meditation program, participants’ average anxiety levels decreased by approximately 10%, showing a clear and meaningful reduction in anxiety symptoms (such as excessive concern, restlessness, difficulty concentrating, rapid heartbeat, muscle tension, sweating, irritability, and difficulty sleeping). ^[3]

Depression

The same study investigated the effects of meditation on depressive symptoms, including persistent sadness, fatigue, loss of interest or pleasure, changes in sleep or appetite, trouble concentrating, feelings of guilt or worthlessness, and thoughts of hopelessness. Participants were shown to have a self-reported reduction in symptoms of approximately 6%. ^[3]

Attention-Deficit Hyperactivity Disorder (ADHD)

Research suggests that some meditation practices may reduce ADHD symptoms by boosting focus and attention control, particularly for those with attention difficulties lingering despite medication. However, larger studies are still needed to confirm how effective meditation really is for improving focus in people with ADHD. ^[4]

Substance Use Disorder (SUD)

Several large-scale clinical trials have found that meditation can help individuals in addiction recovery become more aware of thoughts and emotions that trigger cravings, while encouraging more intentional strategies to respond to these. One study showed that the practice even reduced cravings significantly and was slightly more effective than other therapies in supporting recovery maintenance. ^[1]

Post-Traumatic Stress Disorder (PTSD)

A fairly recent review investigated the effects of meditation and other mindfulness-based practices on PTSD, with subjects including veterans, nurses, and survivors of interpersonal violence. Six of the eight studies analyzed reported that participants experienced a reduction in PTSD symptoms after engaging in mindfulness-based treatments. ^[1]

Other Areas It Can Help With

Along with a wide range of mental health benefits, research indicates that regular meditation can reduce stress, improve sleep, enhance social connections, and increase overall life satisfaction. Additionally, meditation has been linked to lower blood pressure, reduced chronic pain, improved cancer-related well-being, and enhanced management of weight.

Reduced Stress

Recent research has found that after twelve sessions of a meditation program, participants’ average stress levels dropped by nearly 20%. Reduced stress supports better mental health by improving overall mood and emotional regulation, while also benefiting physical health by protecting the heart, boosting immunity, and reducing fatigue. ^[3]

Improved Sleep

Numerous studies have correlated regular meditation with a superior quality of sleep. One investigation showed an over 40% positive shift in sleeping patterns, which play a significant role in energetic restoration, repairing the body, optimal brain function, and emotional balance. In light of this, improved sleep can benefit both physical and psychiatric well-being. ^[3]

Increased Sense of Social Support

Research has revealed that meditation can increase one’s sense of being cared for, valued, and connected to others by approximately 83%. This is likely due to meditation’s ability to improve awareness and empathy, while reducing stress and negative emotions, all of which help to enhance understanding within relationships and increase feelings of closeness and support. ^[3]

Overall Life Satisfaction

In light of meditation’s capacity to improve mood and physical health, it is not surprising that the practice has been found to enhance overall life satisfaction by nearly 40%. In other words, by quieting the mind regularly, studies have found a strong link to increased happiness and contentment levels. ^[3]

Decreased Blood Pressure

A 2020 review of 14 studies involving over 1,100 participants examined how meditation affects blood pressure in those with conditions such as diabetes, hypertension, or cancer. The findings showed that practicing mindfulness-based stress reduction (a combination of meditation and gentle yoga exercises) was linked to a meaningful decrease in blood pressure in those with the aforementioned conditions. ^[1]

Reduced Chronic Pain

Research suggests that mindfulness-based stress reduction (MBSR) can reduce certain types of chronic pain (such as lower back pain) and improve pain tolerance, but shows little effect on acute pain, fibromyalgia, or headaches. Additionally, studies indicate that meditation may also be of benefit to adults using opioids for pain management. ^[1]

Cancer-Related Wellbeing

A 2019 review of 29 studies including over 3,000 participants found that meditation practices significantly reduced psychological distress, fatigue, sleep problems, pain, and symptoms of anxiety and depression in people with cancer. However, since most participants were women with breast cancer, the results may not apply to other populations or types of cancer. ^[1]

Weight-Loss and Eating Behaviors

Mindfulness-based practices can assist overweight or obese individuals in managing dysfunctional eating behaviors (including binge, emotional, and restrained eating). While meditation is less effective for weight loss on its own, combining the practice with informal mindfulness exercises has been shown to improve eating habits and weight management. ^[1]

Benefits and Risks

Evidence shows that meditation offers multiple benefits for the body, mind, and soul that extend beyond each session, leading to enhanced mental serenity and a reduction in certain physical health symptoms throughout each day. In fact, even 10 minutes of daily meditation can spark holistic improvements.

That said, meditation is not a substitute for medical treatment and is most beneficial when used alongside other therapies and medications. However, the practice is not suitable for everyone, and it is important to discuss with a qualified healthcare provider whether meditation is the best option for a specific health condition, as in some cases it may actually worsen symptoms.

Psychiatric Benefits

While emerging research continues to investigate the benefits of meditation on a wide range of mental health conditions, the following disorders have already been found to improve with regular meditation:

• Anxiety.
• Depression.
• Attention-deficit hyperactivity disorder.
• Substance use disorder.
• Post-traumatic stress disorder.

In addition to reducing some psychiatric symptoms in these mental health conditions, meditation has been found to enhance overall life satisfaction and offers the following cognitive benefits: ^[1]

• Improved attention, focus, and memory.
• Increased self-awareness and self-understanding.
• Strengthened ability to identify irrational versus rational thoughts.
• Enhanced focus on the present moment.
• Reduced negative emotions and heightened overall mood.
• Expanded perspectives on stressors and solutions.
• Improved coping skills for stress management.
• Strengthened mental resilience.
• Increased patience and compassion.
• Enhanced inspiration and creativity.
• Decreased negative thought patterns.
• Boosted emotional control and regulation.
• Improved self-image and self-esteem.
• Increased overall personal growth.
• Reduced loneliness and increased social connectedness.
• Improved quality of sleep (including the ability to fall and stay asleep, as well as sleep duration).

Physical Benefits

Meditation may also be beneficial for individuals with certain medical conditions, particularly those that are worsened by stress. This is since the practice helps lower stress-related bodily responses, such as:

• Cortisol levels
• Heart rate
• Blood pressure
• Inflammation
• Hormonal imbalances
• Sleep disturbances

In light of this, research indicates that meditation both boosts the immune system and helps to regulate immune function, suggesting that the practice could assist in managing symptoms of medical conditions such as:

• Cancer
• Chronic pain
• Heart disease
• Hypertension (high blood pressure)
• Irritable bowel syndrome (IBS)
• Tension headaches
• Asthma

Additionally, the practice has been found to support physical health by:

• Enhancing the aging process at a cellular level and increasing longevity
• Improving metabolic function
• Increasing energy and reducing fatigue

Potential Risks

Most research on meditation has focused on its multiple benefits; however, a recent review showed that less than a quarter of the literature examined potential negative effects or risks, meaning that it is likely this factor has been widely underestimated. For this reason, it is imperative to discuss incorporating meditation into one’s lifestyle with a healthcare professional. ^[4]

Studies show that in reality, unpleasant meditation-related experiences are fairly common, with one large-scale investigation showing just over 25% of regular meditators reported such experiences, while others found that approximately 50% of meditators experienced at least one adverse effect, and between 6 and 14% experienced lasting negative effects. ^[4]

Most of these unpleasant experiences involved emotions, physical sensations, or thoughts, with individuals who had pre-existing mental health conditions more likely to experience these negative effects during meditation. However, existing studies vary widely in their findings, making it difficult to determine the true prevalence of meditation-related adverse effects. ^[4]

Types of Meditation

Although there are many different forms of meditation, each type uses specific approaches to guide the practice with the common goal of attaining inner peace. Meditation can generally be grouped into two main categories, subjective and objective. Within these, a wide range of techniques can be applied to support specific mental health requirements.

Objective Meditations

Objective meditation, known in Vedanta as “upasana,” involves deliberately directing attention toward a specific focus, in an effort to transcend thought and promote relaxation. The focus could be an object (such as a flame, the sky, or a deity), inner quality (such as love, compassion, or resilience), the breath, the body, or a mantra.

Visual-Based Meditation

This form of meditation centers on directing attention to a visible object, whether by visualizing a mental image or through actual sight. Common visual-based meditations include flame or fire gazing, immersing one’s focus on the sky, trees, or ocean, appreciating a photograph, a depiction of a deity, or a mental image.

Loving-Kindness Meditation

Loving-kindness meditation originated from early Buddhist traditions and is designed to cultivate feelings of goodwill, compassion, and warmth toward oneself and others. This form of meditation typically begins with focusing on sending kindness to oneself, before gradually extending it to loved ones, neutral individuals, difficult characters, and ultimately, all beings.

Deep Breathing

Deep breathing is one of the most common forms of meditation and has been practiced since ancient times. The technique involves controlling the breath in various sequences (for example, box breathing involves inhaling for four counts, holding for four counts, exhaling for four counts, holding for four counts, and then repeating the process).

Body Scan

Another popular form of meditation is known as the body scan technique. Also known as self-scanning, this type of meditation places mental focus on physical sensations, typically beginning with the toes, before gradually shifting one’s attention through each part of the body towards the crown of the head, thereby mentally “scanning” the entire body.

Mantra Meditation

Mantra meditations involve the repetition of a word, phrase, or sound, either within the mind or verbally. While this type of meditation is often used in various spiritual traditions, it is also used in Transcendental Meditation (TM), which has become increasingly popular in the West. It is also possible to create personalized mantras specific to desired areas of personal growth (for example, “There is more to me than my irrational thoughts”).

Subjective Meditation

Subjective meditation, also known in Vedanta as Nididhyasana (self-inquiry), does not involve focusing the mind on an object or using willpower. Instead, it is a spiritual process of turning inward with the intention of separating the ego (irrational thoughts and emotions) from the Higher Self (best version of oneself). ^[5]

From a psychological perspective, subjective meditation is an analytical approach that supports awareness of all experiences, whether positive or negative. Rather than escaping from reality, the practice seeks to confront uncomfortable experiences and understand them more deeply, thereby expanding one’s self-awareness and allowing one to return to a more logical perspective. ^[5]

Mindfulness Meditation (Vipassana)

Mindfulness meditation, known as Vipassana in Sanskrit, has become increasingly popular in the West and involves becoming aware of the thoughts that arise in the mind without judgment. This form of meditation encourages individuals to view negative thoughts and emotions as transient phenomena, like passing clouds in the sky.

Once an individual has accepted reality (whether internally in the form of thoughts and emotions, or externally in the form of uncontrollable life events), it is possible to address the issue constructively and take proactive steps towards solutions. This serves to develop a sense of agency and empowerment, which can improve mental health and overall quality of life.

Guided Meditation

Guided meditations are a great starting point for those new to meditation and can be a combination of objective and subjective techniques, depending on whether or not there are pauses for self-inquiry (the core aspect of mindfulness meditation).

That said, most guided meditations are objective and take the form of mental visualizations (such as imagining a relaxing scene), focusing on an inner quality (like self-love), or simply take the form of guided breathwork, body scanning, or mantras.

How to Develop Your Meditation Skills

Beginning meditation is often easier than it may seem, as the practice is simple, affordable, and does not require any special equipment. There are so many ways to practice meditation, from online and in-person classes to guided meditations for solo practice available on YouTube and various apps (see how to develop your meditation skills).

By trying out different approaches, you can discover a meditation practice that resonates with you personally and may ultimately become an integral part of your daily life. While some people dedicate up to an hour in the morning and evening to meditation each day, even practicing for a few minutes daily can be beneficial.

Here are a few tips for starting a daily meditation practice:

• Choose a type: Learning about different types of meditation is the first step towards deciding which one you would like to practice. Although guided meditations are highly recommended for beginners, you can choose any form of the practice that piques your interest.
• Create a dedicated practice space: For beginners, it is a good idea to find a quiet space away from noisy distractions to assist with cultivating mental focus. With more experience, it is possible to meditate anywhere, even in the midst of traffic jams, meetings, or long queues, and still reap the benefits.
• Choose a comfortable position: Whether sitting in the lotus position, walking, standing, or even lying down, find a comfortable position that works for you. Once you have chosen your favorite meditation position, it is recommended to stick with it in order to focus fully on introspection or stilling one’s thoughts entirely.
• Adopt an open-minded attitude: By embracing the process of learning with a flexible mindset, it allows one to enjoy the experience of developing a new skill without becoming fixated on perfection. The concept of meditating “perfectly” can lead to anxiety and defeat the relaxation-inducing purpose of the practice.
• Start with 5 minutes: When learning new habits, it is best to aim for sustainability and consistency rather than an unrealistically high goal. This shifts the focus from meditating perfectly towards developing a new routine and creating a time where the learning process can unfold.
• Maintain consistency: Most studies investigating the benefits of meditation have conducted trials with regular 10-minute sessions. In light of this, it is best to work incrementally towards meditating for 10 minutes daily by experimenting with time slots in the morning or evening to find the best fit for one’s personal schedule.

Challenges to Meditation

While meditation is simple, affordable, and accessible, many beginners face difficulties that can challenge their motivation to maintain a regular practice. The most common barriers to developing a meditation practice include:

• Perceived lack of time: Busy schedules can create a mental block towards setting aside even a few minutes for daily meditation.
• Difficulties with racing thoughts: Many beginners to meditation battle with racing thoughts that make it challenging to focus or feel relaxed during a session.
• Physical discomfort: Sitting still or maintaining an uncomfortable posture can cause restlessness or aches that interfere with meditation.

Every Day Ways to Practice Meditation

By experimenting with different meditation approaches, you can discover a type that resonates with you and that may ultimately become an indispensable part of your daily routine. Remember that judging the learning process induces stress and anxiety, which has the potential to delay the soothing and holistically healing benefits of meditation.

Learning a new skill and creating space for meditation as a daily habit is typically a process of trial and error. For this reason, it is useful to acknowledge the likelihood of setbacks and to accept these as part of the journey towards lasting change. When beginning to meditate, it is common for the mind to wander, which can lead some beginners to abandon their attempts.

However, learning to meditate can be compared to learning how to ride a bicycle, and in the same way, it is not a skill that can be mastered after one attempt. Instead, learning to meditate involves repeated efforts to become consciously aware of the mind drifting, so as to gently redirect one’s thoughts to a point of focus, such as the breath, a mantra, or a visual aid.

To overcome the challenge of maintaining focus, it is a good idea to join a group or use online guided meditations before moving on to more advanced techniques. When learning a new skill, it is normal to face difficulties, so keep in mind that support is available. Here are a few places to find resources:

• Apps: Headspace, Calm, Insight Timer
• YouTube: Guided meditations
• Online communities: Reddit, Facebook groups
• Local meditation groups
• Meetup.com

How Long Should I Meditate Per Day?

Research has investigated whether 20-minute meditation sessions are more beneficial than 10-minute ones and found that there are no clear advantages to longer sessions. This was shown in a study where participants experienced improvements in mindfulness and reductions in anxiety and negative mood, regardless of whether they meditated for 10 minutes or 20. ^[6]

This finding suggests that more time does not equate to greater rewards, and even a 10-minute practice can make a meaningful difference. That said, the study also found that more experienced meditators, along with those who were naturally more mindful, sometimes benefited more from longer sessions, especially when it came to lowering anxiety. ^[6]

This suggests that meditation duration may depend on the individual, much in the same way that exercise routines vary depending on fitness levels. Another important point is that conditions such as anxiety and sleep difficulties often respond faster to meditation, while depression may require longer, more regular practice to see results. ^{[3] [6]}

For most beginners, starting with just 10 minutes a day is enough to notice improvements, and building consistency is more important than duration. Over time, longer sessions or multiple daily practices may bring more benefits, although when treating diagnosable conditions, meditation should be used alongside traditional treatments like therapy and medication. ^[6]

How Do You Know If You Are Meditating Correctly?

Knowing whether you are meditating correctly can be difficult because the practice is an entirely internal process, and the way one feels during and after a session is not always a reliable measure of success. For beginners, meditation is not purely about ceasing all thought, but noticing when the mind wanders and gently returning to a chosen focus, such as the breath.

With practice, this builds self-awareness and the ability to recognize one’s internal state, which can lead to solution-based thinking. It is important to keep in mind that even brief moments of awareness (such as noticing half a breath before the mind drifts) are considered correct meditation.

Ultimately, these small steps train one to be more present and accepting of the ups and downs in life. Here are a few simple factors that can be used to guide a new meditation practice. While it is normal not to experience all of these immediately, with time and practice, one's skills will naturally improve, and the following can be experienced:

• Your body feels settled: Your nervous system feels regulated, and your body is still, comfortable, and no longer restless or fidgety.
• You are present: Your mind remains focused on the breath, a mantra, or body awareness without much effort.
• You allow thoughts to pass: You are able to notice negative thoughts without reacting or holding on.
• Your awareness expands: You become more conscious of sights, sounds, smells, or sensations.
• Time passes quickly: Your practice begins to feel shorter than expected as you are fully immersed in the experience.
• You can refocus: When your mind wanders, you can gently bring it back to a point of focus without judgment.
• You notice your mood: You check in with how you feel instead of trying to force change.

Do I Need to Meditate Outdoors?

While meditating in nature can enhance the relaxation-inducing effects of the practice, you do not need to meditate outdoors. In fact, you can practice meditation anywhere, as the core aim of meditation is to quieten the mind. This means that although some forms of meditation use external visual stimuli to focus attention on, meditation is primarily an internal experience.

That said, those new to practicing meditation are recommended to meditate in a quiet space, away from noisy distractions. This assists beginners in training the mind to focus and refocus should thoughts wander. Ultimately, experienced meditators may be able to meditate in the midst of a busy subway or market; however, this requires laser-like focus and advanced skill.

Summary

Meditation is an umbrella term for various techniques used to still the mind and promote holistic well-being. The term meditation is often used interchangeably with that of mindfulness, yet while the two practices both involve focusing on the present moment, meditation is more structured than mindfulness, which can be used throughout the day without a formal practice session.

Meditation falls into two categories: objective practices (which use external objects to train the mind) and subjective practices (which explore thoughts and emotions in a similar way to mindfulness). Extensive research shows that regular meditation can help reduce symptoms of various mental health conditions, although the practice is best used as a complementary tool.

Beyond improvements in mental health, meditation is also linked to a wide range of physical advantages, such as reduced stress, heart rate, and blood pressure, along with improved sleep. To experience these benefits, consistency is more important than duration, with a 10-minute daily practice found to be as effective as 20-minute sessions.

Final Thoughts

Meditation dates back to hunter-gatherer societies and is a powerful, evidence-based tool used to promote holistic well-being. Despite its first recorded mention documented in the sacred texts of Vedanta, today, the technique is used globally by many non-spiritual individuals as a means of managing both mental and physical health in a wide range of conditions.

The practice's core strength lies in its ability to train the mind to redirect negative thought cycles and soothe the nervous system, leading to measurable improvements in stress, anxiety, sleep, and even blood pressure. While accessible, the benefits of meditation require regular practice developed over time with consistent effort, as opposed to perfection.

When learning the art of meditation, it is best to begin with just 5 minutes a day, while working toward the recommended 10-minute daily practice. Ultimately, meditation is an effective complementary treatment to traditional medical care, offering a pathway toward a more emotionally balanced and happy life, and even enhanced longevity.

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Author

Star Gorven

Star Gorven is a wellness and mental health writer with a talent for crafting evocative and evidence-based content across a wide range of topics. Her work blends analytical research with imagination and personality, offering thoughtful insights drawn from her exploration of subjects such as psychology, philosophy, spirituality, and holistic wellbeing.

Activity History - Last updated: March 19, 2026, Published date: March 19, 2026

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Reviewer

Dr. Kaye SmithPhD

Dr. Smith is a behavioral health coach, clinician, writer, and educator with over 15 years of experience in psychotherapy, coaching, teaching, and writing.

Activity History - Medically reviewed on April 6, 2026 and last checked on March 19, 2026