Meditation can induce significant changes in brain waves in just two minutes, reveals a recent study. Harvard researchers observed that these changes peak around seven minutes of practice.
“We observed that this peak is maintained up to 15 minutes,” said Dr. Balachundhar Subramaniam, professor of anesthesiology at Harvard Medical School, who co-led the study published in the journal Mindfulness.
The scientists used electroencephalograms (EEG) to monitor the brain activity of 103 participants of varying levels of meditation experience. They focused on breathing observation meditation, measuring variations in brain waves related to relaxation and concentration.
Meditation practices
Meditation consists of giving the brain a break from the constant noise and, although there are different types of meditation, the new study focused on one called breathing observation, collects cnn. A focused attention meditation, which may involve staying in a calm state and focusing on your breathing, repeating a prayer or mantra, or simply sitting quietly and letting your thoughts flow without chasing them.
In the United States, meditation is a practice that has gained a lot of popularity. It is estimated that 1 in 5 adults, approximately 60.5 million people, practiced meditation in 2022.
Benefits of meditation
The study suggests that meditation not only improves relaxation, but can also help combat anxiety and stress.
The ability to experience tangible mental health benefits could begin with just a few minutes of daily practice.
Dr. Balachundhar Subramaniam, who co-led the study, points out the importance of allowing the mind to settle after a few minutes of meditation. Other experts, such as Dr. Ignacio Sáez, highlight that changes in brain waves can reflect a different functional state, indicating effectiveness in the practice of meditation.
Despite the positive findings, experts caution that more research is required to fully understand the health implications of these changes. Reviewing the impact of meditation on different aspects of health remains an active area of study.
Integrate meditation into your daily routine
To integrate meditation into your daily routine effectively, Start with very short sessions (5 to 10 minutes) and attach it to an existing habit that you already do without thinking, like drinking your first glass of water, brushing your teeth or drinking coffee. Consistency is more important than duration: meditating for 5 minutes every day is better than 30 minutes once a week.
- Set a set time or clear reminder (e.g. “I meditate after brushing my teeth”).
- Associate meditation with pleasant stimuli: soft music, essential oils, candles or a comfortable cushion.
- Start with sessions of less than 10 minutes; gradually increase up to 10 minutes a day over a month.
- Reward your practice after each session (e.g. have a special tea, write down how you feel).
- Assume meditation as part of who you are (“I am someone who meditates”).
- Meditate after brushing your teeth, after showering or before eating.
Additional practical tips:
- supreme moment. Mornings are optimal because the mind is calmer; If you can’t, use your lunch break or before bed.
- Position. Seek comfort, not perfection. Be seated on a chair, meditation cushion (zafu) or floor; even lying down if you have trouble staying still, but keep your back straight.
- Space. Choose a quiet place without distractions (your room, office or park).
- Technique. Focus your attention on your breathing; If thoughts come, don’t judge or get caught up, just let them pass and return to the breath.
- Applications. Use Collected, Headspace or similar for guided meditations and relaxing sounds.
- Mindfulness in everyday activities. Incorporate mindfulness while walking, eating, or washing dishes.
You may also be interested in:
· Stress and night eating: a harmful link for digestive health
· The sound that heals: how effective is music therapy really?
· It’s not just a matter of genetics! Factors that cause women to live longer than men
