Meditation and positive visualization promote mental and physical health
Meditation techniques aim to promote relaxation, stress relief, and well-being, as well as a positive outlook on life. Sometimes the mind seems to get caught in a loop, overthinking problems, worries, or stresses in your life. Especially at those times, it’s beneficial to bring your brain to a restful state. A daily meditation practice can help you regulate your emotions, get better sleep, and improve some aspects of physical health too.
Techniques
Two of the most popular meditation techniques are mindfulness meditation and mantra meditation.
Mindfulness meditation aims to cultivate awareness, training the mind to focus on the present moment. As a result, practitioners often experience improvements in attention and focus. When you observe your thoughts and feelings without judgment, it can help build a deeper understanding of your emotions and behaviors.
In mantra meditation techniques, such as Transcendental Meditation (TM), the practitioner sits with closed eyes while silently repeating a mantra, usually for 15-20 minutes. The mantra is usually made up of two syllables with no specific meaning. Say it slowly and silently several times, at first consciously, then let it repeat on its own, keeping your focus on the mantra. If you become aware that your mind has drifted, try to gently bring it back to the mantra.
Put it into practice: Start small with a short session, maybe just two minutes, and work up from there. You can also choose to focus on your breath instead of a mantra.
Positive visualization
Similar to meditation, I recommend trying positive visualization and awake dreaming. While sitting reclined or lying in a comfortable position, consciously relax your muscles. Start with the muscles of your face, relaxing any tension you feel there. Let your head sink back into a pillow, then relax your shoulders and upper body, imagining a warm, healing feeling. Let the warmth radiate downward, relaxing the muscles in your legs, as you imagine relaxation and effortlessness. Then bring a peaceful image to your mind.
Put it into practice: Imagine you’re on a beach, seeing small waves gently crashing on the shore, the sun shining, and a seagull flying by. Or imagine you are floating above the beach on a cloud.
Body scan meditation
A technique that works well for those new to meditation is a body scan meditation. This practice involves paying attention – sequentially – to different parts of the body. You will focus on relaxing tension in each part to promote a sense of relaxation and presence. The head-to-toe scan of your body provides some structure to your meditation.
Put it into practice: Find a comfortable position, then progressively scan through each body part, bringing awareness to any physical sensations and letting go of tension.
5 Health benefits of meditation
1. Reductions in stress and anxiety
Mantra-based and mindfulness meditation are both known for their stress-reducing properties. Studies suggest meditation reduces anxiety, stress, and depression symptoms, as well as biomarkers of stress, such as cortisol or heart rate.1,2 Meditation may help practitioners better regulate and cope with their emotions.
2. Better sleep
Mindfulness meditation may contribute to improved sleep quality. Since meditation promotes relaxation and reduces stress, practitioners often find it easier to fall asleep and experience more restful sleep. Meditation can also help control runaway thoughts that interfere with sleep. Several randomized controlled trials on meditation have reported improvements in sleep quality.3
3. Lower blood pressure
Both mantra and mindfulness meditation help reduce blood pressure.4,5
4. Lower levels of inflammation
Stress reduction from meditation may translate into lower levels of inflammatory markers. Some randomized controlled trials on mindfulness meditation have reported decreases in circulating C-reactive protein or the activity of the pro-inflammatory transcription factor NF-kB.6
5. Management of chronic pain
Meditation can diminish the perception of pain, making it a useful adjunct to physical therapy or other treatments for chronic pain. Meditation has improved pain symptoms in fibromyalgia, migraine, lower back pain, and other conditions. Functional MRI studies have found reduced activation of brain regions involved in processing pain in participants who meditate regularly, or who participated in a meditation intervention.7,8
If you’re new to meditation, there are lots of apps and videos available online offering guided meditations. A guide can help you get started by helping you direct your attention and providing structure for your meditation sessions.
Begin with short sessions. As you become more comfortable with meditation, gradually increase the duration to about 20 minutes. While you’re meditating, your mind will occasionally wander. Be patient; meditation, like other skills, develops over time. Gently bring your focus back to your chosen point of attention and try not to become frustrated. Notice what arises in your mind without getting carried away by it.
The positive visualization (described above) or a body scan meditation is a good place to start if you’re new to meditation. Another simple and effective starting point is simply focusing on your breath, paying attention to the sensation in your body as you inhale and exhale.
Try a few different meditation techniques to find what works for you and supports your focus, sleep, and relaxation. You might prefer meditating in silence or maybe with calming music or nature sounds in the background. Build consistency by integrating meditation into your daily schedule. The sleep-promoting and stress-reducing effects of meditation add to the total health benefit of a plant-rich diet and exercise.
Eat to Live Podcast: Sleep & Meditation
Dive into the world of sleep and meditation, and learn how a Nutritarian lifestyle impacts your overall well-being. Watch or listen to the latest episode of the Eat to Live Podcast, which I host with my daughter, Jenna Fuhrman.
References
Alvarez-Perez Y, Rivero-Santana A, Perestelo-Perez L, et al. Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis.Int J Environ Res Public Health 2022, 19.
Pascoe MC, Thompson DR, Jenkins ZM, Ski CF. Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis.J Psychiatr Res 2017, 95:156-178.
Kim DY, Hong SH, Jang SH, et al. Systematic Review for the Medical Applications of Meditation in Randomized Controlled Trials.Int J Environ Res Public Health 2022, 19.
Ooi SL, Giovino M, Pak SC. Transcendental meditation for lowering blood pressure: An overview of systematic reviews and meta-analyses.Complement Ther Med 2017, 34:26-34.
Conversano C, Orru G, Pozza A, et al. Is Mindfulness-Based Stress Reduction Effective for People with Hypertension? A Systematic Review and Meta-Analysis of 30 Years of Evidence.Int J Environ Res Public Health 2021, 18.
Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials.Ann N Y Acad Sci 2016, 1373:13-24.
Zeidan F, Vago DR. Mindfulness meditation-based pain relief: a mechanistic account.Ann N Y Acad Sci 2016, 1373:114-127.
Smith SL, Langen WH. A Systematic Review of Mindfulness Practices for Improving Outcomes in Chronic Low Back Pain.Int J Yoga 2020, 13:177-182.
Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.
For over 30 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.
5 Health benefits of meditation (and how to get started today)
February 21, 2024 by Joel Fuhrman, MD
Meditation and positive visualization promote mental and physical health
Meditation techniques aim to promote relaxation, stress relief, and well-being, as well as a positive outlook on life. Sometimes the mind seems to get caught in a loop, overthinking problems, worries, or stresses in your life. Especially at those times, it’s beneficial to bring your brain to a restful state. A daily meditation practice can help you regulate your emotions, get better sleep, and improve some aspects of physical health too.
Techniques
Two of the most popular meditation techniques are mindfulness meditation and mantra meditation.
Mindfulness meditation aims to cultivate awareness, training the mind to focus on the present moment. As a result, practitioners often experience improvements in attention and focus. When you observe your thoughts and feelings without judgment, it can help build a deeper understanding of your emotions and behaviors.
In mantra meditation techniques, such as Transcendental Meditation (TM), the practitioner sits with closed eyes while silently repeating a mantra, usually for 15-20 minutes. The mantra is usually made up of two syllables with no specific meaning. Say it slowly and silently several times, at first consciously, then let it repeat on its own, keeping your focus on the mantra. If you become aware that your mind has drifted, try to gently bring it back to the mantra.
Put it into practice: Start small with a short session, maybe just two minutes, and work up from there. You can also choose to focus on your breath instead of a mantra.
Positive visualization
Similar to meditation, I recommend trying positive visualization and awake dreaming. While sitting reclined or lying in a comfortable position, consciously relax your muscles. Start with the muscles of your face, relaxing any tension you feel there. Let your head sink back into a pillow, then relax your shoulders and upper body, imagining a warm, healing feeling. Let the warmth radiate downward, relaxing the muscles in your legs, as you imagine relaxation and effortlessness. Then bring a peaceful image to your mind.
Put it into practice: Imagine you’re on a beach, seeing small waves gently crashing on the shore, the sun shining, and a seagull flying by. Or imagine you are floating above the beach on a cloud.
Body scan meditation
A technique that works well for those new to meditation is a body scan meditation. This practice involves paying attention – sequentially – to different parts of the body. You will focus on relaxing tension in each part to promote a sense of relaxation and presence. The head-to-toe scan of your body provides some structure to your meditation.
Put it into practice: Find a comfortable position, then progressively scan through each body part, bringing awareness to any physical sensations and letting go of tension.
5 Health benefits of meditation
1. Reductions in stress and anxiety
Mantra-based and mindfulness meditation are both known for their stress-reducing properties. Studies suggest meditation reduces anxiety, stress, and depression symptoms, as well as biomarkers of stress, such as cortisol or heart rate.1,2 Meditation may help practitioners better regulate and cope with their emotions.
2. Better sleep
Mindfulness meditation may contribute to improved sleep quality. Since meditation promotes relaxation and reduces stress, practitioners often find it easier to fall asleep and experience more restful sleep. Meditation can also help control runaway thoughts that interfere with sleep. Several randomized controlled trials on meditation have reported improvements in sleep quality.3
3. Lower blood pressure
Both mantra and mindfulness meditation help reduce blood pressure.4,5
4. Lower levels of inflammation
Stress reduction from meditation may translate into lower levels of inflammatory markers. Some randomized controlled trials on mindfulness meditation have reported decreases in circulating C-reactive protein or the activity of the pro-inflammatory transcription factor NF-kB.6
5. Management of chronic pain
Meditation can diminish the perception of pain, making it a useful adjunct to physical therapy or other treatments for chronic pain. Meditation has improved pain symptoms in fibromyalgia, migraine, lower back pain, and other conditions. Functional MRI studies have found reduced activation of brain regions involved in processing pain in participants who meditate regularly, or who participated in a meditation intervention.7,8
Sources
Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis
Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis
Systematic Review for the Medical Applications of Meditation in Randomized Controlled Trials
Transcendental meditation for lowering blood pressure: An overview of systematic reviews and meta-analyses
Is Mindfulness-Based Stress Reduction Effective for People with Hypertension? A Systematic Review and Meta-Analysis of 30 Years of Evidence
Mindfulness meditation and the immune system: a systematic review of randomized controlled trials
Mindfulness meditation-based pain relief: a mechanistic account
A Systematic Review of Mindfulness Practices for Improving Outcomes in Chronic Low Back Pain
Where to start
If you’re new to meditation, there are lots of apps and videos available online offering guided meditations. A guide can help you get started by helping you direct your attention and providing structure for your meditation sessions.
Begin with short sessions. As you become more comfortable with meditation, gradually increase the duration to about 20 minutes. While you’re meditating, your mind will occasionally wander. Be patient; meditation, like other skills, develops over time. Gently bring your focus back to your chosen point of attention and try not to become frustrated. Notice what arises in your mind without getting carried away by it.
The positive visualization (described above) or a body scan meditation is a good place to start if you’re new to meditation. Another simple and effective starting point is simply focusing on your breath, paying attention to the sensation in your body as you inhale and exhale.
Try a few different meditation techniques to find what works for you and supports your focus, sleep, and relaxation. You might prefer meditating in silence or maybe with calming music or nature sounds in the background. Build consistency by integrating meditation into your daily schedule. The sleep-promoting and stress-reducing effects of meditation add to the total health benefit of a plant-rich diet and exercise.
Eat to Live Podcast: Sleep & Meditation
Dive into the world of sleep and meditation, and learn how a Nutritarian lifestyle impacts your overall well-being. Watch or listen to the latest episode of the Eat to Live Podcast, which I host with my daughter, Jenna Fuhrman.
Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.
For over 30 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.