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    Literature Review - Ashton Hyllengren 1

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    The document discusses several studies that examined the effectiveness of different meditation methods on improving mental health and physical well-being. It found that regular exercise like tai chi, yoga, and walking, as well as transcendental and mindfulness meditation reduced stress, anxiety, depression, and improved health conditions like Parkinson's disease and cancer. The document concludes that exercise, mindfulness meditation, and transcendental meditation are among the most effective forms of meditation for improving human mental and physical health.

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    Literature Review - Ashton Hyllengren 1

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    The document discusses several studies that examined the effectiveness of different meditation methods on improving mental health and physical well-being. It found that regular exercise like tai chi, yoga, and walking, as well as transcendental and mindfulness meditation reduced stress, anxiety, depression, and improved health conditions like Parkinson's disease and cancer. The document concludes that exercise, mindfulness meditation, and transcendental meditation are among the most effective forms of meditation for improving human mental and physical health.

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    The document discusses several studies that examined the effectiveness of different meditation methods on improving mental health and physical well-being. It found that regular exercise like tai chi, yoga, and walking, as well as transcendental and mindfulness meditation reduced stress, anxiety, depression, and improved health conditions like Parkinson's disease and cancer. The document concludes that exercise, mindfulness meditation, and transcendental meditation are among the most effective forms of meditation for improving human mental and physical health.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    56 views4 pages

    Literature Review - Ashton Hyllengren 1

    Uploaded by

    api-549132151
    The document discusses several studies that examined the effectiveness of different meditation methods on improving mental health and physical well-being. It found that regular exercise like tai chi, yoga, and walking, as well as transcendental and mindfulness meditation reduced stress, anxiety, depression, and improved health conditions like Parkinson's disease and cancer. The document concludes that exercise, mindfulness meditation, and transcendental meditation are among the most effective forms of meditation for improving human mental and physical health.

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    © All Rights Reserved
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    of 4

    Hyllengren 1

    Ashton Hyllengren

    Professor Tim Waggoner

    English 1201

    21 March 2021

    What methods of meditation are most effective at improving human mental health and physical

    well-being?

    Today, a majority of people are faced with physical and mental obstacles which harm

    their state of life. People in search of improving their health often seek forms of meditation as an

    alternative method to being perscribed medication by a doctor. However, these people are often

    overwhelmed by the vast amount of meditation practices available to them, and don’t know

    which practice will be most effective towards them. This raises the question,“What methods of

    meditation are most effective at improving human mental health and physical well-being?”

    Several sources found exercise to be an effective form of meditation. Within Lucia

    Brewer’s novel, Meditation: Practices, Techniques, and Health Benefits, a report from Carol A.

    Rizer, a nursing student at the University of Texas, researched the effectiveness of tai chi at

    mitigating the pain of adults suffering from cancer. Within her study, Rizer analysed 35 previous

    case studies over the topic, one of which found that women suffering from breast cancer often

    showed signs of improvement in their body image, social functioning, and anxiety after

    incorporating tai chi into their daily routine (Brewer 118-119).

    Nicholas P. Cherup conducted a study on the effectiveness of yoga at improving the

    steadiness of those diagnosed with Parkinson’s disease, a disease which causes uncontrollable

    movement in the upper and lower body (305). Within this study, Cherup monitored 46

    participants who were diagnosed with Parkinson’s disease over a 12 week period as they attend
    Hyllengren 2

    two 45 minute YoMed yoga sessions each week (307-308). Results showed that the

    uncontrollable movement caused by Parkinson’s was reduced due to the regular YoMed yoga

    sessions (Cherup et al. 318).

    Exercise as an effective form of meditation was further supported by Joshua Knabb who

    researched the effectiveness of walking at removing stress. Knabb ran a four-week program

    which incorporated walking alongside scripture reading for Chirsitan adults (Knabb et al. 756).

    Results showed that 75% of participants showed signs of reduced stress after the implementation

    of walking into their daily routines (Knabb et al. 773).

    Besides the use of exercise, several sources found transcendental and mindfulness

    mediation to be an effective form of meditation. Transcendental meditation was found to be

    effective at reducing PTSD in south african students at a south african university (Bandy et al.

    726). Methods used in the study consisted of 90 minute sessions which saw that participants

    were most relaxed while they were learning how to do the transcendental meditation (Brandy et

    al. 727). Additionally, the study was able to determine that late adolescence was the most

    effective time to implement transcendental meditation into one’s life in hopes of improving their

    current and future mental health (Brandy et al. 735).

    A study of female teachers in Italy during the start of the COVID-19 pandemic found that

    the implementation of mindfulness meditation into their routine reduced their stress, anxiety, and

    depression (Matiz et al. 1). Researchers constructed an 8-week online mindfulness meditation

    program which consisted of 67 teachers who attended a 2 hour group meeting weekly and

    practiced mindfulness meditation for 30 minutes daily (Matiz et al. 4-5). Alongside the reduction

    in stress, anxiety, and depression, the study also concluded that participants felt more resilient

    after the program and that their well-being had improved (Matiz et al. 17).
    Hyllengren 3

    All of these studies show that regular exercise, transcendental meditation, and

    mindfulness meditation are some of the most effective forms of meditation which improve the

    mental health and physical well-being of those who used them. Additionally, further research

    should be done on transcendental and mindfulness meditation to see if they can reduce other

    mental issues other than PTSD, stress, anxiety, and depression. Overall, these sources lead to the

    conclusion that regular exercise, mindfulness meditation, and transcendental meditation have

    been proven to be the most effective forms of meditation at improving human mental health and

    physical well-being.
    Hyllengren 4

    Works Cited

    Bandy, Carole L., et al. “Reduction of PTSD in South African University Students Using

    Transcendental Meditation Practice.” Psychological Reports, vol. 123, no. 3, June 2020,

    pp. 725–740. EBSCOhost, doi:10.1177/0033294119828036.

    Brewer, Lucia. Meditation: Practices, Techniques and Health Benefits. , 2018. Sinclair Library,

    http://search.ebscohost.com/login.aspx?direct=true&scope=site&db=nlebk&db=nlabk&A

    N=1724485.

    Cherup, Nicholas P., et al. “Yoga Meditation Enhances Proprioception and Balance in

    Individuals Diagnosed With Parkinson’s Disease.” Perceptual & Motor Skills, vol. 128,

    no. 1, Feb. 2021, pp. 304–323. EBSCOhost,

    search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=148517090&site=eds-live.

    Knabb, Joshua, et al. “‘Walking with God’: Developing and Pilot Testing a Manualised

    Four-Week Program Combining Christian Meditation and Light-to-Moderate Physical

    Activity for Daily Stress.” Mental Health, Religion & Culture, vol. 23, no. 9, Nov. 2020,

    pp. 756–776. EBSCOhost, doi:10.1080/13674676.2020.1819221.

    Matiz, Alessio, et al. “Positive Impact of Mindfulness Meditation on Mental Health of Female

    Teachers during the COVID-19 Outbreak in Italy.” International Journal of

    Environmental Research and Public Health, vol. 17, no. 6450, Sept. 2020, p. 6450.

    EBSCOhost, doi:10.3390/ijerph17186450.

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