What is the purpose of meditation? 10 reasons you should try it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Curious what the purposes of meditation are? Explore 10 reasons why you should meditate, including the mental and physical benefits you may experience.
With our jam-packed schedules, constant digital connection, and never ending to-do lists, finding any moments of peace during the day can be a challenge. So it’s no surprise that more people are turning to meditation as a way to cope with stress, enhance their wellbeing, and achieve a sense of balance in their lives. But what exactly is meditation, and why might you bring it into your daily routine?
What are the purposes of meditation?
Meditation is an ancient practice that involves focusing the mind to achieve a state of calm and heightened awareness. It’s been practiced for thousands of years across many cultures and spiritual traditions, but its benefits aren’t just for religious or spiritual purposes. People use meditation to help improve their mental health and physical health, gain a deeper understanding of themselves, and navigate life with more ease.
10 reasons to meditate
Mental benefits of meditation
Scientific research supports the many mental benefits of meditation, which have been proven to lead to a healthier, more balanced life.
Improves cognitive function: Meditation may possibly enhance your brain's ability to process information, improving memory and attention. Studies have shown that regular meditation may increase gray matter in the brain, particularly in areas associated with learning, memory, and emotional regulation.
Enhances emotional regulation: Meditation may help you manage your feelings, reducing impulsive reactions and promoting balanced emotions. Meditation aims to help you observe your emotions without being overwhelmed by them, which may allow you to respond to situations more calmly and thoughtfully.
Reduces symptoms of depression and anxiety: Meditation may lower stress hormone levels in your body, reducing symptoms of depression and anxiety. Research has found that mindfulness meditation may possibly be as effective as antidepressant medications in reducing symptoms of depression, and it may also help decrease anxiety levels.
Promotes a positive outlook on life: By encouraging positive thinking and gratitude, regular meditation may help you build a more optimistic and positive mindset so you may approach life with a brighter outlook.
Promotes creativity: By clearing your mind of clutter, meditation may help you think more creatively, helping you approach problems and tasks with a fresh perspective.
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Physical benefits of meditation
Studies have also shown that meditation may provide physical benefits, helping improve physical health, reduce pain, and promote overall wellbeing.
Lowers blood pressure: Meditation encourages deep relaxation, which may decreasing stress hormone levels in the body, and possibly lower blood pressure.
Boosts the immune system: Research has shown that meditation may increase the activity of natural killer cells — a type of white blood cell that’s important in fighting off viruses and cancer.
Reduces chronic pain: Meditation may help manage and reduce chronic pain by altering your perception of pain. Mindfulness meditation, in particular, has been shown to reduce the intensity of chronic pain, for instance, in conditions like arthritis, fibromyalgia, or migraines.
Improves heart health: By reducing stress and promoting relaxation, meditation may improve overall heart health. Studies have found that meditation may decrease the risk of heart attack and stroke by lowering blood pressure, reducing stress, and improving other cardiovascular risk factors.
Enhances overall physical wellbeing: Regular meditation may improve sleep quality, boost energy levels, and promote a sense of overall wellbeing, making it easier to maintain a healthy lifestyle.
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How to bring meditation into your daily routine: 5 tips
Starting a meditation practice might seem daunting at first, but with a few practical tips, you may easily include it in your daily routine. Over time, you'll likely notice the many benefits meditation brings to your mental and physical health.
1. Create a meditation schedule
Set aside a specific time each day for meditation. Whether it's in the morning, during lunch, or before bed, having a designated time helps build a routine. Start with just a few minutes a day and gradually increase the time as you get used to meditating.
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2. Choose the right environment
Find a quiet, comfortable place where you won't be disturbed. Perhaps set up a small space in your home with cushions or candles that help you relax and feel at ease.
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3. Try different meditation techniques
Experiment with different types of meditation to find what works best for you. You might try mindfulness meditation, where you focus on your breath or a specific thought, guided meditation, where you follow a recorded session, or a loving-kindness meditation, where you send positive thoughts to yourself and others.
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4. Stay consistent with the practice
Even on busy days, squeeze in a few minutes of meditation to help you maintain the habit.
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5. Start small and be patient
Don't worry if you find it difficult to focus at first. Meditation is a skill that takes time to develop, and it's natural for your mind to wander. Gently bring your focus back to your breath or chosen focal point. Start with short sessions and gradually increase the duration as you get more comfortable.
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Purpose of meditation FAQs
How long should I meditate each day to see benefits?
To start feeling the benefits of meditation, you don't need to commit to long sessions right away. Even just 10–15 minutes of meditation each day may bring benefits. For beginners, it's often helpful to start with shorter sessions—around 5–10 minutes—and gradually increase the time as you become more comfortable and familiar.
Consistency is more important than duration, so try to meditate every day at a time that fits your schedule. Over time, you might find longer sessions, such as 20–30 minutes, offer deeper benefits and greater relaxation.
Can meditation help with managing chronic illnesses?
Meditation may be helpful for managing chronic illnesses as it may reduce stress, improve emotional wellbeing, and help manage symptoms. Using meditation as part of a comprehensive treatment plan may enhance your overall wellbeing and improve quality of life.
Meditation has been shown to help people with chronic pain conditions by changing their perception of pain and reducing the emotional distress associated with it.
Research shows that meditation may lower blood pressure—which may benefit heart health—and boost the immune system, making the body more resilient against illnesses.
Mindfulness meditation has been found effective in helping people manage chronic conditions like arthritis, fibromyalgia, and migraines.
What are some common misconceptions about the purpose of meditation?
There are several misconceptions around the purpose of meditation,
It’s only for spiritual people or those seeking enlightenment: Meditation is actually a versatile practice that may benefit anyone, regardless of their beliefs or spiritual inclinations.
Meditation requires you to completely empty your mind: While quieting the mind is a goal, it's natural for thoughts to arise during meditation. Observe these thoughts without judgment and gently return your focus to your breath or chosen point of attention, rather than trying to empty your mind completely.
Meditation requires a lot of time and dedication to be effective: In fact, even short, daily sessions may bring noticeable benefits.
It’s only about relaxation: While meditation does promote relaxation, it may also enhance self-awareness, emotional regulation, and overall mental and physical health.
How can beginners get started with meditation?
Many beginners find it helpful to start with guided meditations or meditation apps, like Calm. These resources may provide step-by-step instructions and make it easier to begin practicing by helping you understand the basics of meditation, like focusing on your breath, being mindful, and developing a routine.
Setting aside a specific time each day for meditation, finding a quiet space, and starting with short sessions of 5–10 minutes may also help you establish a comfortable and sustainable practice. The goal is to create a meditation habit, so be patient with yourself and enjoy the process of learning.
Are there any specific meditation practices recommended for achieving physical health benefits?
Certain meditation practices may be particularly effective for achieving physical health benefits, which may lead to a more balanced and healthy lifestyle.
Mindfulness meditation, which focuses on being present and fully engaged in the moment, has been shown to reduce stress, lower blood pressure, and improve overall heart health.
Loving-kindness meditation, which involves sending positive thoughts and well-wishes to yourself and others, may boost emotional wellbeing and promote a positive mindset, which indirectly supports physical health.
Body scan meditation, where you focus on different parts of your body and release tension, may help reduce chronic pain and improve relaxation.
Breathing exercises, used in various meditation practices, may enhance lung function and promote a sense of calm.
Calm your mind. Change your life.
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