People meditate for different reasons. We’re going to focus on using meditation to reduce psychological stress and stress-related health problems. There are a few types of meditation:
Breathing meditation: A practice where you focus your attention on the sensations of breathing.
Body scan: A practice where you focus on each individual body part in turn, from head to toe.
Loving-kindness meditation: A practice designed to foster positive feelings of love and care, initially toward a close loved one and then extended to yourself, others, and eventually the whole world.
Observing-thought meditation: A practice that teaches you to notice as thoughts arise, label them—for instance, as positive or negative, focused on yourself or others—but avoid getting absorbed in them
A recent systematic review and meta-analysis sought to determine the efficacy of meditation programs in improving stress-related outcomes (anxiety, depression, stress/distress, positive mood, mental health–related quality of life, attention, substance use, eating habits, sleep, pain, and weight) in diverse adult clinical populations. 47 trials were included with 3515 participants.
The review found that meditation programs can reduce the negative dimensions of psychological stress. Mindfulness meditation programs, in particular, show small improvements in anxiety, depression, and pain with moderate evidence and small improvements in stress/distress and the mental health component of health-related quality of life with low evidence when compared with nonspecific active controls.
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