The benefits of meditation

A meditation practice has well-recognized benefits—physical, cognitive, and emotional—that derive from both calming and focusing the mind. Please see the useful pages on the Benefits of Meditation from the NIH Center to learn more about them. We will also direct you to some of the Key References cited in this NIH webpage as well as many other studies on meditation that have been published in respected journals. The likely benefits described below are for normal, healthy adults who engage in a consistent meditation practice.


From sleeping better to a stronger immune system, meditation can profoundly improve the way you feel physically.

Helps promote and support better sleep

Mindfulness meditation can be an effective treatment option for those with chronic insomnia. Participants in clinical studies reported sleeping better and feeling more refreshed after a restful night’s sleep.

Strengthens immunity

Do you find yourself taking more sick days than you’d like? Research indicates that meditation may be helpful in strengthening our immune system, which in turn can help us resist certain illnesses and viruses.

May help maintain healthy blood pressure

Recent studies have shown that mindfulness-based meditation can significantly reduce systolic and diastolic blood pressure. It may also lessen the risk of developing hypertension in many individuals.

Reduces sensations of pain

Is meditation the new painkiller? Studies have indicated that mindfulness meditation may result in a decrease in chronic pain symptoms for some individuals, including those with lower back pain.


Meditation can improve your memory, focus, productivity and problem-solving so you can perform better and more efficiently.

Promotes sharper memory

If you experience moments of forgetfulness, meditation can help. Studies have demonstrated that mindfulness meditation can result in the improvement of working memory and recognition memory in many adults.

Increases mental focus

A consistent meditation routine may improve mental focus by reducing wandering of the mind and helping you resist distractions. In one study, participants showed an increase of almost 20% in sustained attention.

Helps fuel productivity

Looking to get more accomplished? Meditation may be just the thing. Research has indicated that meditation can improve efficiency by improving our ability to sustain attention and helping us control distracting impulses.

Improves problem solving

When life throws curveballs your way, meditation might be the answer. Meditation has been shown to promote insightful problem-solving by transporting us to a more mindful and alert conscious state.


With regular meditation, you’ll be better equipped emotionally to navigate your life with more poise, confidence and calm.

Helps with mild depression

A growing body of research has shown that regular meditation can significantly improve depressive symptoms in some individuals and may potentially prevent relapses from happening.

Reduces stress

Mindfulness-based meditation has been shown to reduce stress by helping individuals improve coping skills and diminishing habitual tendencies to react emotionally to challenging situations.

Supports greater sense of self-esteem

There is evidence that meditation can help you boost your self-esteem. It does so by helping you better reduce negative self-beliefs and nurture a more gentle and accepting attitude toward yourself.

Helps reduce mild anxiety

Numerous studies have indicated that mindfulness-based meditation may have a beneficial effect on symptoms of mild anxiety by reducing negative thinking and rumination.

Setting the right expectations

The material in this benefits section is for consumer informational purposes only. Nothing in this website is intended as, or should be construed as, medical advice. Consumers should consult with their own healthcare practitioners for individual, medical recommendations. Meditation is not intended as a means to cure, treat, prevent, or mitigate any disease or other medical or abnormal condition. Rather, it is intended to promote and support wellness and better health as shown in the scientific articles referenced below. Meditation should never be used as a substitute for an Rx drug.

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