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TECHNICAL ARTICLE
By Stuart Bold M
editation. Does that word conjure up images of someone sitting cross-legged on the floor, in a quiet place, not having moved a muscle for hours and seeking ‘enlightenment’? This
description, to an extent, is often what people expect meditation to be about.
As exercise professionals I’m sure you will not be surprised to learn that large numbers of people, of all ages, are learning non- religious meditation and mindfulness to help with things like stress management, stronger health, better sleep, improved brain function, greater energy, pain management, improved performance (physical and mental), weight management and even anti-ageing.
The public’s increasing recognition of the benefits of yoga has been a real catalyst in the recent increase in engagement with the activity.
There are numerous unique opportunities to improve the health and wellbeing (physical and mental) of the public via meditation and mindfulness and there are clear professional and commercial benefits for REPs members who choose to work in this rapidly growing field. There is nothing else at all like meditation/mindfulness that allows access to such an extremely wide range of health benefits, in such easily accessible and affordable ways.
It is not possible, within this article, to cover even a small percentage of the evidence-based benefits and research studies. As a brief ‘taste’, there is excellent research showing strong benefits around meditation.
Supported by scientific research, here are the eight reasons that are at the nucleus of meditation’s recent surge in popularity.
Meditation can result in: l A significant reduction of stress, anxiety and elevated levels of cortisol (the stress hormone) (1)
l A significant improvement in cardiac health and reduction of risk factors such as high blood pressure, thickening of the arteries (atherosclerosis) and developing obesity (related to a risk of Type 2 Diabetes) (2)
l Overall improved health and a stronger immune system, resulting in less GP visits and hospitalisation (3)
l Improved sleep, quality of sleep and a reduction of insomnia cases. A study back in 1996 evidenced 100% of insomnia patients reporting improved sleep (4)
l An improvement in weight management. Stress and elevated levels of cortisol are both linked to excessive weight. Meditation and mindfulness techniques have been shown to significantly improve healthy weight loss and lead to improved levels of energy (5,6)
l Smoking cessation and a reduction of alcohol consumption. A recent study showed meditation produced a 60% decrease in smoking rates compared to a control group (7,8)
l An increase in cognitive function - Those who meditate have better memory, concentration, clarity, creativity and learning ability, as well as better decision making and problem solving ability l Anti-ageing and healthy ageing. Research from Harvard University
shows significant results in ‘reversal of the ageing process’, with regular meditators showing noteworthy differences between their chronological age and their age as measured by various biological markers (9)
When taught properly and well, it’s actually easy to learn various meditation and mindfulness techniques. What is more challenging however is developing the knowledge and practices, relating them to life and embedding an ongoing personal practice. This is where it is essential to have a good, experienced teacher – one who provides professional and practical coaching, in ways that are appropriate and which fit with the existing work and life patterns and requirements of clients. Training to teach meditation and mindfulness can enable REPs members to help improve the health, wellbeing, performance and lives of many people; can provide numerous professional and commercial opportunities and will provide extensive personal benefits.
References 1. Physiology & Behaviour, Vol. 50, (3), 1991; Psychoneuroendocrinology Vol 22 (4), 1997
2. American Journal of Hypertension 2008 21:310; Psychosomatic Medicine, 2004 Vol. 66; Science Now, November 2009
3. Psychosomatic Medicine September 1987, Vol. 49 and also 2003; Primary Care 2010 37(1); Int Journal Osteopathic Medicine, Vol 13 (2), 2010 4. American Journal of Medicine, Vol 100, 1996 5. Journal of Obesity, 2011 6. Anxiety, Stress and Coping International Journal, 6: 1993 7. International Journal of Neuroscience, 16: 1982 8. International Journal of Addictions 1991, Vol 26 9. Proceedings of the National Academy of Sciences 2012, Posner, M.
THE AUTHOR
Stuart Bold is a Director of the Meditation Foundation, a Dept. Health supported social enterprise promoting the evidence-based benefits of meditation within health and business. The Foundation provides accredited Teacher Training Programmes for REPs members. It also offers short courses for REPs members to learn about meditation/mindfulness for health.
ANSWER THE FOLLOWING QUESTIONS ONLINE TO EARN CPD POINTS Please log into the members’ area of the REPs website to give your answers
Q1
Q2 Q3
According to the Journal of Obesity (2011), what impact on sleep level is meditation linked to? a) No impact on quality of sleep b) Improves quality of sleep c) Reduces quality of sleep
Meditation leads to a rise in which stress hormone? a) Cortisol b) Testosterone c) Epinephrine
What percentage decrease in smoking was linked to meditation? a) 40% b) 50% c) 60%
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