[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2016\/10\/benefits-of-meditation\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2016\/10\/benefits-of-meditation\/","headline":"How Mindfulness Meditation Can Improve Your Health","name":"How Mindfulness Meditation Can Improve Your Health","description":"Meditation helps train your mind and body to relax in stressful situations.","datePublished":"2016-10-15","dateModified":"2023-12-20","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/integrative-medicine","name":"UPMC Center for Integrative Medicine","url":"https:\/\/www.upmc.com\/services\/integrative-medicine","sameAs":"https:\/\/share-dev.upmc.com\/center-for-integrative-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/10\/102016_MEDITATION-1.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/10\/102016_MEDITATION-1.jpg","height":325,"width":751},"url":"https:\/\/share-dev.upmc.com\/2016\/10\/benefits-of-meditation\/","about":["Family Health"],"wordCount":470,"keywords":["anxiety","anxiety management","integrative medicine","meditation","mental health","mindfulness","stress"],"articleBody":"Meditation may bring to mind images of Buddhist monks or ancient\u00a0yogis, but this practice is a proven way to ease stress and anxiety. Simply put, meditation is a method you can use to refocus your attention and calm your mind.The goal of meditation is to find a way to let go of disturbing thoughts that activate the\u00a0stress pathways in your brain.Research suggests that regular meditation trains your mind to become less reactive to stress. Less reaction results in physiologic changes that lower the concentration of the stress hormones in your blood. This can counteract the harmful effects of\u00a0stress\u00a0throughout the day.Here are some other meditation benefits to keep in mind when you’re learning how to meditate.With Meditation, Focus Is KeyMost types of meditation start with focusing your attention on something that is always readily available to you \u2014 your breath.In mindfulness meditation, you typically start with a focus on breath and on awareness of physical sensations in your body. Your mind will wander, but simply return your focus to observing sensations without judging yourself. Pulling your focus back in helps to build concentration and ease the mind and body.Your mind doesn’t have to go ‘blank’The idea that you must suppress all thoughts is a common meditation myth. Don’t get caught up in trying to make your mind go blank. You can get the same meditation benefits without blanking out your thoughts.If you’re calming your mind and an intrusive thought enters, try the following tricks:Focus your attention on a saying \u2014 a word, sound, phrase, or affirmation. For example, you might try repeating the universal mantra “Om” out loud. Or, if you prefer to be silent, try repeating to yourself a phrase like, “I am enough” or “May I be happy.”Take a few minutes to focus on this neutral saying rather than on any bothersome thoughts.Understand that there’s nothing you can do about certain intrusive thoughts. Just forgive yourself for wandering and steer your thoughts back in.Practice makes perfect when it comes to meditationIt’s not easy to train your mind to be less reactive to stress, but your mind will get better with practice.Just like playing an instrument or a sport, you must practice and repeat these\u00a0stress-coping techniques\u00a0to improve. The more you practice calming your mind, the easier and more effective it will become.Learn Mindfulness-Based Stress ReductionHaving trouble with stress or depression? Want to learn more about meditation? The\u00a0UPMC Center for Integrative Medicine\u00a0offers a\u00a0mindfulness-based stress reduction course\u00a0in Pittsburgh’s Oakland neighborhood.Learn more about the program, including details on enrolling, by visiting the center’s\u00a0website.Editor's Note: This article was originally published on October 15, 2016, and was last reviewed on December 20, 2023."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2016","item":"https:\/\/share-dev.upmc.com\/2016\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"10","item":"https:\/\/share-dev.upmc.com\/2016\/\/10\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"How Mindfulness Meditation Can Improve Your Health","item":"https:\/\/share-dev.upmc.com\/2016\/10\/benefits-of-meditation\/#breadcrumbitem"}]}]