02-Science Behind Meditation

School of Spiritual &
Cultural Studies
The Science behind Meditation

Dr. P. Rammanohar, MD (Ay)
Amrita School of Ayurveda,
Amrita Vishwa Vidyapeetham
MA OM- Mastery Over Mind

Learning Objectives
Definition of meditation
How does meditation work?
How does meditation help in improving physical and mental health?
How does meditation help in the development of personality?

The definition of meditation
Meditation can be defined as a set of techniques that are intended to

encourage a heightened state of awareness and focused attention.
Many techniques of meditation are prevalent in the world today.
For example, concentrative meditation and mindfulness meditation

are types of meditation. Mindfulness-based stress reduction (MBSR)
and mindfulness-based cognitive therapy (MBCT) are additional
examples.
Yoga Darshana deals with meditation in a systematic manner.

Meditation in Yoga Darshana
What is understood as meditation today is related to the steps of

Pratyahara, Dharana, Dhyana, and Samadhi of Ashtanga Yoga.
In fact, we can classify and understand different techniques of

meditation practiced today if we examine them through the lens of
Yoga Darshana and the practice of Ashtanga Yoga.
Pratyahara is the withdrawal of the mind from sense organs, Dharana

is the focussed attention on an object, Dhyana is complete
absorption on the chosen object and Samadhi is transcendence to a
higher state of consciousness.
How does Meditation work?
Meditation has been studied scientifically from the 1970s.
Robert Keith Wallace (1970) demonstrated that meditation led to

reduction in oxygen consumption and cardiac frequency, and an
increase in galvanic resistance of the skin. It also increased alpha
waves, reducing sympathetic activity and inducing a state of
relaxation.
In 1971, Wallace and colleagues confirmed above findings and
further established that meditation led to reduction in respiratory
frequency and elimination of CO2, as well as a reduction in pH and
arterial lactate.
Meditation changes the brain
Magnetic resonance imaging showed increase in the concentration of

grey matter of the left hippocampus, posterior cingulate cortex,
temporoparietal junction and cerebellum in those who practiced
meditation, in comparison with those who did not meditate. These
regions of the brain are associated with processes of learning,
memory, regulation of emotions and empathic capacity (Holzell et
al.)
Lazar et al. found significant difference in the thickness of the cerebral
cortex of the meditators, which was larger in the insula and
prefrontal cortex, brain regions in which attention and the emotions
are concentrated.
Meditation improves health
Meditation helps to improve both physical and mental health.

Meditation may help to strengthen the immune system, improve
cardiovascular health, reduce emotional stress and support recovery
in cancer, premenstrual syndrome, menopause and many other
diseases.
Mediation brings about hormonal variations, modifications in the

concentrations of innumerable neurotransmitter substances,
reduction in body temperature, alteration in the senses and
perceptions, among others, indicating an increase in
parasympathetic activity (Danucalov and Simoes)
Meditation and Immunity
Davidson demonstrated significant increases in the markers of

antibodies for the influenza vaccine among meditators when
compared with non-meditators indicating that meditation enhances
the functions of the immune system.
It was found that in HIV positive individuals, meditators preserved T

CD4 + lymphocyte count better than non-meditators indicating that
meditation has the ability to preserve functions of immune system.
Meditation and Heart
Meditation has been found to help in regulating arterial pressure and

to increase cardiovascular efficiency. Schneider and Grim reported
that meditation could be clinically useful in the secondary
prevention of cardiovascular disease by reducing risk of heart
attack, stroke and spikes in blood pressure.
Chung et al. found that meditation treatment was associated with

significant improvements in the quality of life, reduction of anxiety
and control of arterial pressure.
Meditation, Sleep and Cancer
Sun et al reported a significant improvement in sleep quality and

cognitive functions of those who meditated when compared with
those who did not meditate.
Breast cancer patients who participated in a meditation program had

reduced the cortisol levels, improved quality of life and increased
efficacy of coping with the disease in comparison with the control
group (Witek-Janusek et al.) It has also been found that sleep can
produce chemicals that help in prevention of cancer. Anne von
Ruesten found that people who sleep less than six hours have
higher risk for cancer.
Body Mind balance
The various studies suggest the practice of meditation, in addition to

promoting self-knowledge and spiritual growth.
Studies have confirmed the link between mental processes and

autonomic aspects relative to the functioning of the nervous system,
which causes the creation of an entirely new discipline, known as
psychoneuroimmunology.
According to this science, a chronically altered mind may produce

negative effects on the homeostatic mechanisms of the body,
facilitating the appearance of somatic diseases
Meditation and personality
Different studies have demonstrated that meditation is an active

mental training, capable of modifying the functioning of the brain
and mind, favoring the attentional skills, cognitive capacity and
emotional regulation.
This enables the person to respond better to day-to-day stressor

stimuli. Meditation becomes a practice that is self-regulatory of the
body and mind, with the potential of helping a person develop the
capacity to obtain some degree of control over the
psychophysiological autonomic processes.
Meditation at school and work
Meditation enables the individual to be centred and be responsive to

external situations rather than react impulsively.
Meditation can thus become a tool for success in life, both at school
in studies and for optimal performance at the workplace.
Meditation enables the individual to function to his or her full

potential. It helps one to achieve efficiency, more outcomes with less
effort.
What we learned about Meditation
We learnt that meditation as understood today is a collection of

various techniques.
It deals with focused attention and mindfulness.
Meditation can be better understood through the lens of Yoga

Darshana.
The science of meditation
We learnt that regular practice of meditation can change the

structure and function of the brain.
Meditation helps to preserve cognitive function in old age.

Meditation for health
We learned that meditation helps to improve both mental and

physical health.
It can be useful for the treatment of many diseases.
Meditation can be integrated with treatments for cancer, heart

disease, and other chronic illnesses.
Meditation for personality
Finally, we also learned that meditation helps us to develop our

personalities in a balanced manner.
The physical, emotional, mental, and spiritual aspects of the

individual can be nurtured with the help of meditation.
References
1. Swami Satchidananda, Yoga Sutras of Patanjali, Integral Yoga

Publications, Reprint Edition, September 2012, ISBN-13: 978-
1938477072
2. Ho ̈lzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S.

M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to
increases in regional brain gray matter density. Psychiatry Research,
191(1), 36–43. 
3. Danucalov, M., & Simo ̃es, R. (2006). Neurofisiologia da meditac ̧a ̃o.

Sa ̃o Paulo: Phorte.
References
4. Davidson, R. (2003). Alterations in brain and immune function
produced by mindfulness meditation. Psychosomatic Medicine,
66(1), 148–149.
5. Chung, S.-C., Brooks, M. M., Rai, M., Balk, J. L., & Rai, S. (2012). Effect
of Sahaja yoga meditation on quality of life, anxiety, and blood
pressure control. The Journal of Alternative and Complementary
Medicine, 18(6), 589–596.
6. Sun, J., Kang, J., Wang, P., & Zeng, H. (2013). Self-relaxation training
can improve sleep quality and cognitive functions in the older: A
one-year randomised controlled trial. Journal of Clinical Nursing,
22(9–10), 1270–1280.
References
7. Witek-Janusek, L., Albuquerque, K., Chroniak, K. R., Chroniak, C.,
Durazo-Arvizu, R., & Mathews, H. L. (2008). Effect of mindfulness
based stress reduction on immune function, quality of life and
coping in women newly diagnosed with early stage breast cancer.
Brain, Behavior, and Immunity, 22(6), 969–981.
8. von Ruesten A, Weikert C, Fietze I, Boeing H (2012) Association of

Sleep Duration with Chronic Diseases in the European Prospective
Investigation into Cancer and Nutrition (EPIC)-Potsdam Study. PLOS
ONE 7(1): e30972. https://doi.org/10.1371/journal.pone.0030972

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How does meditation work according to modern science?

How does meditation work according to modern science?

What are the effects of meditation on the brain?

What are the effects of meditation on the brain?

School of Spiritual &

The Science behind Meditation

MA OM- Mastery Over Mind

How does meditation work?

How does meditation help in improving physical and mental health?

How does meditation help in the development of personality?

Meditation can be defined as a set of techniques that are intended to

Many techniques of meditation are prevalent in the world today.

For example, concentrative meditation and mindfulness meditation

Yoga Darshana deals with meditation in a systematic manner.

What is understood as meditation today is related to the steps of

In fact, we can classify and understand different techniques of

Pratyahara is the withdrawal of the mind from sense organs, Dharana

Meditation has been studied scientifically from the 1970s.

Robert Keith Wallace (1970) demonstrated that meditation led to

Magnetic resonance imaging showed increase in the concentration of

Meditation helps to improve both physical and mental health.

Mediation brings about hormonal variations, modifications in the

Davidson demonstrated significant increases in the markers of

It was found that in HIV positive individuals, meditators preserved T

Meditation has been found to help in regulating arterial pressure and

Chung et al. found that meditation treatment was associated with

Sun et al reported a significant improvement in sleep quality and

Breast cancer patients who participated in a meditation program had

The various studies suggest the practice of meditation, in addition to

Studies have confirmed the link between mental processes and

According to this science, a chronically altered mind may produce

Different studies have demonstrated that meditation is an active

This enables the person to respond better to day-to-day stressor

Meditation enables the individual to be centred and be responsive to

Meditation enables the individual to function to his or her full

We learnt that meditation as understood today is a collection of

It deals with focused attention and mindfulness.

Meditation can be better understood through the lens of Yoga

We learnt that regular practice of meditation can change the

Meditation helps to preserve cognitive function in old age.

We learned that meditation helps to improve both mental and

It can be useful for the treatment of many diseases.

Meditation can be integrated with treatments for cancer, heart

Finally, we also learned that meditation helps us to develop our

The physical, emotional, mental, and spiritual aspects of the

1. Swami Satchidananda, Yoga Sutras of Patanjali, Integral Yoga

2. Ho ̈lzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S.

3. Danucalov, M., & Simo ̃es, R. (2006). Neurofisiologia da meditac ̧a ̃o.

8. von Ruesten A, Weikert C, Fietze I, Boeing H (2012) Association of

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