Meditation

Meditation is a mind-body process that uses concentration or reflection to relax the body and calm the mind. It has been defined as the intentional self-regulation of attention, a mental focus on a particular aspect of one's inner or outer experience. One commonly practiced type is Transcendental Meditation, which involves repeating a word or phrase (mantra), either silently or aloud. Another is mindfulness meditation, in which a person observes sensations, perceptions, and thoughts without judgment as they arise. There are other types of meditation that focus attention by walking or visualizing. Meditations that focus on words or images and do not strive for a state of thoughtless awareness are sometimes called quasi-meditative.

Meditation is one of several relaxation methods evaluated by an independent panel, convened by the National Institutes of Health (NIH). The panel found that it might be a useful complementary therapy for treating chronic pain and insomnia (sleeping problems). Some cancer treatment centers offer meditation or relaxation therapy along with the usual medical care. Available scientific evidence does not suggest that meditation is effective in treating cancer or any other disease; however, it may help to improve the quality of life for people with cancer.

Practitioners also claim meditation improves mood, immune function, and fertility. Supporters further claim meditation increases mental efficiency and alertness, and raises self-awareness, which contributes to relaxation.


There are different forms of meditation. Meditation may be done while sitting, but there are also moving forms of meditation, like Tai Chi, Qigong, walking, and the Japanese martial art aikido (see Tai Chi, Qigong, Labyrinth). Meditation can be self-directed, or guided by doctors, psychiatrists, other mental health professionals, or yoga masters. It can also be guided by masters from different schools of meditation (e.g., Zen meditation, Tibetan meditation, transcendental meditation), as well as those from tai chi and martial arts.

Meditation may be done by choosing a quiet place free from distraction, sitting or resting quietly with eyes closed, noticing breathing and physical sensations, noticing and then letting go of all intruding thoughts. The person may also achieve a relaxed yet alert state by focusing on a pleasant idea or thought, or by chanting a phrase or special sound silently or aloud. The ultimate goal of meditation is to separate oneself mentally from the outside world by suspending the usual stream of consciousness. Some practitioners recommend two 15 to 20 minute sessions a day.


Today, universities and continuing education programs provide training in behavioral medicine, including meditation. Some clinics at major medical centers and local hospitals offer meditation as a form of behavioral medicine.

In the last 20 years, meditation has been studied in clinical trials as a way of reducing stress on both the mind and body. Research shows that meditation can help reduce anxiety, stress, blood pressure, chronic pain, and insomnia.

Studies of mindfulness meditation found that it seemed to help with symptoms of anxiety. One controlled study with a group of healthy workers found more brain activity in an area linked to positive emotional states in those who meditated. The same study found that those who meditated had a better immune response to the influenza vaccine than those who did not meditate.

Most experts agree that the positive effects of meditation outweigh any negative reactions. Complications are rare; however, a small number of people who meditate have become disoriented or anxious and experienced some negative feelings. People with certain types of mental illness may be more likely to have these responses. Those with cancer and chronic conditions such as arthritis and heart disease should talk with their doctors before starting any type of meditation that involves movement of joints and muscles, such as qigong or martial arts.

Relying on this type of treatment alone, and avoiding or delaying conventional medical care for cancer, may have serious health consequences.