Some people start to meditate due to minor health problems and quite a few carry on because they experience that meditation reduces their symptoms, which are usually stress-related.
Thousands of articles published in scientific journals since the 1970s support the notion that even a few weeks of regular meditation practice may lower stress levels and positively affect both health and well-being. Nevertheless, scientific studies on meditation and health are in their early stages. Large-scale randomized controlled clinical studies are needed before documentation fulfills the rigorous requirements of fully scientifically proven treatment for specific diagnoses. In the meantime, pilot investigations and individual observations add to our preliminary understanding of how meditation may positively affect mind-body functions and improve health.
Until now, the history of scientific study about what happens in the body in relation to meditation may be divided into three phases, each bringing new, relevant perspectives to the fore. In the first phase, the focus was primarily on the basic physiological changes related to the cardiovascular, the respiratory and the musculo-skeletal organ systems. Subsequently, emphasis shifted towards the central nervous system and stress hormones. From the 1980s, a number of studies of the brain using EEG (electroencephalography) represented the second phase, and from the year 2000, fMRI (functional magnetic resonance imaging) studies of the brain appeared; they represented the third phase and were driven by new technology.
Another source of knowledge supplementing scientific study is the anecdotal reports provided by the many meditators. Together, the two sources indicate some patterns that will be outlined below. Most health effects of meditation are related to alterations in the neuro-physiological stress mechanisms. Stress and relaxation are linked to the balance between sympathetic and parasympathetic activity of the nervous system. Sympathetic nervous activity and the stress hormones gear up the system for fight and flight to foster survival and adaptation to new, challenging and threatening situations, while parasympathetic activity is related to relaxation, food digestion, intimacy and psychological processing of experiences, emotions and cognitions.
Physiological studies have demonstrated muscular relaxation, calmer breathing, reduced oxygen consumption, lower heart rate and increased heart rate variability, as well as lower levels of stress hormones. Most of these and other short-term effects appear in each meditation. Other results emerge over time in everyday life. A good example of a long-term effect is a small, yet significant lowering of blood pressure for those who are within the normal range or who have volatile blood pressure bordering levels where medication may be required. Such health effects presuppose regular meditation over time.
Some interesting insights have been obtained by scientific studies about the working of the mind and body during and after meditation. The findings are in line with common knowledge about stress and relaxation, largely confirming the positive personal experiences of many who practise Acem Meditation. For several decades, stress and wellness were managed by hypnotics, analgesics, anti-depressants and other medications. In the last decade, behavioural training, exercise and self-administered methods have been used increasingly as supplements to standard therapies. The emphasis on self-care has also increased interest in meditation among people in general, as well as within the health services, primarily as a preventive measure, but also as a remedy in some cases. Some of the scientific studies referred to in this chapter involved persons practising Acem Meditation, but other studies are also included based on methods with sufficient similarities to allow generalizations.
Measurement of brain activity during meditation indicates that it brings about a wakeful, resting state. The presence of electrical alpha and theta waves in the brain is consistent with deep rest and psychological processing. Brain areas for attention, regulation of emotions, and autonomic functions related to stress reduction are activated during Acem Meditation and related techniques. Registrations indicate less sympathetic and more parasympathetic nervous activity, consistent with de-stressing and relaxation. During meditation with a free mental attitude, the bodily changes go deeper than during ordinary rest. This is reflected in, e.g., the galvanic skin response, changes in brain activity, muscle tone, heart rate and heart rate variability, breathing patterns and oxygen uptake.
The measurements taken of meditators when they do not meditate also indicate less stress in their daily lives. The levels of stress hormones such as epinephrine (adrenaline), nor-epinephrine (nor-adrenaline) and the hormones for sustained stress, such as cortisol in particular, are reduced in individuals who meditate regularly. Signal molecules contribute to mental calmness, good sleep and high spirits. After six months of regular daily relaxation and breathing exercises at the workplace, individuals with muscular complaints displayed less tension in the muscles of the shoulders and neck, during rest as well as during work. They also felt more relaxed during the day and in relation to work. Persons with chronic pain in the back, shoulders, head or neck had considerably less discomfort after an 8-week course of meditation, yoga and mindfulness practice. And the participants in this study used fewer painkillers. The results were maintained at follow-up a year later.
Several studies have indicated that meditation reduces common mental stress, such as nervousness, tiredness, lack of energy, restlessness, vulnerability and health worries. The results seemed slightly better with meditation based on a free mental attitude than with methods based on concentration. This was also the case for the positive, yet modest effects on high blood pressure.
A number of common health complaints do not have a specific cause. Rather, they result from a complex interplay between the psycho-social context, the momentary mental state and a person’s general ability to cope with demands, frustrations and stress. Often such problems manifest themselves in the body and give rise to sore muscles, palpitations, shortness of breath and fatigue, etc. The physical conditions may affect a person’s emotional state, level of energy and motivation. In medicine, this kind of thinking is often referred to as the bio-psycho-social view. For example, a person may find that approaching an authority figure is rather difficult. He may start to blush and stutter, become sweaty, restrict his breath, feel a lump in the throat or stomach, and he may tense his muscles. In response to various psycho-social stimuli, the blood flow may be directed to the inner or to the peripheral organs, muscles may contract or relax, and the intensity of the breathing may be altered. Through signals transmitted by the brain via the nerve cells and the stress hormones in the blood stream, the body responds in accordance with its psychological interpretation of the situation or task of the moment.
The nervous system may intensify or weaken certain experiences, for example, threatening stimuli or pain, precipitants of anxiety or a sense of loss. Such modifications of the human experience are related to the regulatory (or defence) mechanisms, schematization and automated thoughts or biased processing. Permanent avoidance patterns in relation to a class of stimuli usually signify unresolved psychological issues and a poor adaptation to factual situations. Unresolved issues may make a person feel stifled or impose unnecessary restrictions; they may consume energy, inhibit flexibility, stir up inappropriate emotions and reduce the potential for contentment; the capacity to cope adequately with a situation is reduced. During meditation, muscular tension is reduced, and the breath becomes less restricted. Some physical and mental residues are released. Together, this increases well-being and vitality.
The body participates in the processing of experiences more than we are usually aware of. Not only does the brain register unexpected information through the senses, it also sets up responses in the body and mind to deal with potentially challenging or threatening situations. In order to fully relax, some working through of impressions from the day and their interpretations are necessary. Many experiences are processed quickly and stored with ease. Others linger in the mind for a long time. Dealing with stressful emotional experiences takes time and requires that the brain is not overloaded by external input. If cognitive and emotional processing is inadequate, biased perceptions or distorted interpretations of the world may follow and limit the ability to cope with aspects of life – temporarily or permanently. Meditation seems to enhance the ability to process negative experiences. Relaxing can provide the brain with a break from activities that otherwise would occupy part of its processing capacity. From this perspective, meditation may create an opportunity to revisit and reinterpret impressions and thereby reduce stress and tension, even from the past. The mind and body relax and gain higher degrees of freedom. Such effects are probably the reason why the majority of beginners report better concentration, higher spirits, increased physical flexibility and better relationships, etc.
Stress and relaxation represent opposite bodily responses. Stress is induced by the brain in relation to threats and challenges, and relaxation comes in response to safety and assuring situations. In the short term, a mild to moderate stress response can spur action and improve performance, but also lead to self-protective behaviour and survival in extreme situations. Chronic, persistent high levels of stress are likely to affect health and mind in unfortunate ways. Prolonged conflicts, lasting difficulties and time constraints, combined with less opportunity to relax, may keep the body in constant activation and vigilance; the person is permanently ‘stressed’. This may be expressed in tense and sore muscles, a queasy stomach, nausea or insomnia, and in more serious stress-related diseases. Everyone has weak bodily spots in which stress may eventually manifest itself as disease. Not only does chronic stress reduce the ability to work through and disengage from new, difficult experiences, but it also strains the cardiovascular system and weakens the immune system. Persistent high levels of stress hormones, elevated cortisol levels in particular, inhibit parts of the immune system, affect memory structures in the brain and make it more likely that infections will occur, as well as high blood pressure and other cardiovascular conditions. Even certain cancer forms depend on the state of the immune system.
Sometimes hard work and stress is necessary to deal with the challenges of life. In the short-term, high levels of stress may strengthen health and productivity, as it increases capacity towards higher output. Under mild to moderate stress, the capacity for coping with challenges increases for a while. Under major threats or dangers, such as during war, assault, rape, catastrophes and the like, stress levels may be extreme. Even then, stress may increase the chances of survival through the fight, flight, freeze and submission responses. However, such mobilization can also be quite taxing, just like long-term, chronic stress. Even though a strict medical definition of stress is hard to find, most experts agree that longstanding stress has negative repercussions on an organism.
In order to avoid the detrimental effects of extreme high stress or long-lasting stress, it is especially important to allow the body and mind to relax intermittently to recreate and recuperate. This can be achieved in a variety of ways. Few activities lower the stress levels so fast and so much as meditation, which activates the relaxation response. Many who practise meditation experience deep relaxation. Over time, they also experience a higher stress tolerance, less muscular tension and fewer problems with headaches, indigestion and insomnia.
The tendency to respond with stress symptoms varies considerably from person to person. In relation to demanding tasks or threatening events, individuals react differently. Some have a large capacity to handle tasks without getting stressed, whereas others with a lower stress tolerance easily become quite exhausted. Prior experience and skills play a role, but also motivation. How much a person likes what he does is important in relation to the ability to cope with stress. Sometimes it is remarkable what a person can accomplish when doing things he or she really likes or wants. Apart from motivation and experience, differences in stress tolerance are related to temperament and personality, influenced by inherited traits and formative experiences through life. Most people increase their stress tolerance by improving their capacity to relax and adapt with more flexibility. Higher stress tolerance may follow as a result of regular meditation. It is an asset to health and a buffer against the negative influence of stress, particularly the long-standing stress that is prevalent in modern society. Meditation may in part serve as an important preventive health measure. It is no guarantee against falling ill, but it reduces the impact of stress on health and wellness.
Muscular pains may have both physical and psychological causes. Monotonous and static use of muscles due to overload and faulty working positions is one major source of such pain. In addition, there are psychological reasons for tensing the muscles and straining the tendons. They are often manifestations in response to daily stress, anxiety, worries or depression, high demands, and unresolved interpersonal conflicts. When subject to lasting strain that exceeds a person’s capacity or stress tolerance, muscles may become chronically contracted, resulting in a rigid pose, a stiff neck or an inhibited way of breathing. Such pains are often referred to as myalgia. Frequently, tensing up may be outside of a person’s awareness until it reaches a certain threshold and starts to cause pain in the tensed muscles, reduce the sense of well-being and manifest itself as low back pain, headaches, shortness of breath or fatigue. Even though modern man usually lives in much safer environments than his forefathers, the demands of modern society tend to be long-lasting, representing persistent demands or creating constant worries, concerns and time constraints – at work and at home. The body is not released from the fight-flight mobilization. More than ever, modern man is in need of breaks from such burdens. Intermittent deep, relaxing meditation may be particularly useful.
One of the most obvious effects of Acem Meditation is muscular relaxation, often accompanied by a pleasant feeling of heaviness and warmth in the body. Meditation also increases the awareness of the state of the body. A tendency to tighten the muscles is more readily noticed, and detrimental straining may be diminished or avoided. Myalgia and other musculo-skeletal complaints may thus be mitigated or prevented by regular meditation.
To a large extent, the body participates in all undertakings and serves as resonator or sounding board for feelings and impressions. A body that is naturally relaxed and rested is more fit for rich and fulfilling experiences in life; more passion, compassion, aesthetic enjoyment and empathy. A stiff and tense body is more prone to form restricted and ego-centric ways of relating to the world.
Furthermore, headaches have many causes. Most common is the tension headache, which is related to stiff and sore muscles, particularly in the shoulders, neck and scalp. Meditation often brings good relief as the muscular tone tends to normalize. When headaches subside after meditating, softer muscles may be palpated in the areas where they used to be tight and sore. Migraine is a common kind of one-sided headache in the face; it is related to disturbed vascular function in certain vessels in the head. Attacks are often precipitated in relation to peaks of stress. For some, by keeping the stress levels down, Acem Meditation has helped to reduce the frequency of migraine attacks. Psycho-social factors may influence the course of any disease even when the onset is not precipitated by stress or psycho-social issues. Higher stress tolerance is partly protective, and Acem Meditation may therefore improve the quality of life
About one-third of the population in Western societies dies from cardiovascular disease. Accordingly, much effort is put into finding effective ways of preventing this condition. Quitting smoking, treating diabetes and high blood pressure, a healthy diet, regular exercise and stress management are important means of reducing the risk of heart diseases such as angina, heart attacks, heart failure and stroke. Recent research indicates that stress and psychological strain is more important than previously believed. So far, the importance of stress management is not clear, but some studies indicate that regular meditation may contribute to reduce the risk of cardiovascular disease. During meditation, the heart-rate variability usually increases and may indicate improved cardiac health, but more research is needed to test this further before firm conclusions may be drawn.
More than half of those suffering from insomnia experience improvements after having started Acem Meditation. However, if sleeplessness is part of a major psychiatric disorder such as psychosis or bipolar disorder, meditation is less likely to be effective. With regular practice of meditation, falling asleep often becomes easier, and the sleep is more vitalizing. Reduced levels of stress and quicker processing of residuals from big workloads, uncompleted tasks or interpersonal conflicts improve the quality of sleep. In this regard, it matters that Acem Meditation may increase the ability to disengage from or lessen stressful psycho-physical states and emotional hang-ups. Usually, meditators improve their capacity to switch from highly mobilized to less mobilized states.
Many experience that it is better to meditate at least a couple of hours before bedtime, because meditation makes them feel more awake and energetic right after a sitting. Some studies indicate that meditation influences the biological rhythms, including the regulation of wakefulness and sleep through the melatonin cycle. Feeling more awake after meditation is prevalent among those who have normal sleep patterns. By making people more awake during the day, meditation also makes it easier to fall asleep at night. In contrast, individuals with sleep problems often become relaxed and sleepy when meditating at bedtime.
From time to time, most people go through periods when they experience difficulties and troubles. Meditators are no exception in this regard, and there may be several reasons for such problems, most of which have nothing to do with meditation.
Meditation is still an unfamiliar phenomenon to society. Accordingly, meditation has been blamed, at times, for having caused psychiatric problems that originate elsewhere. Many psychiatric problems are interpersonal in nature, and it may therefore be rather convenient for those involved to place the blame for a person’s problems on meditation rather than seeing the problems stemming from imbalanced relationships within a family or at a workplace. Sometimes it is very hard for those involved to admit that their way of relating may contribute to mental problems, and, accordingly, there may be a strong need to find external causes or explanations to avoid guilt or a sense of responsibility. For those practising meditation who undergo a phase of psychiatric problems, meditation has been made the ‘culprit’ a few times by those around the identified patient, or even by that person. Statements of this kind have been expressed on a few occasions: ‘The reason why my wife suffers from anxiety and sleeplessness is meditation. There is nothing wrong in our relationship. Meditation destroys people’s happiness and good family lives!’ It is rather unfortunate when even professionals support projections of this kind out of ignorance, as it tends to disguise people’s real interpersonal conflicts.
Based on case reports in the 1970s and 1980s, the Swedish health authorities investigated whether meditators were more frequently admitted to hospitals for mental illness than others. The studies demonstrated that the number of persons practising meditation who were admitted to psychiatric hospitals was substantially lower than expected when compared to the number admitted from the general population. The report concluded that meditation improves rather than impairs mental health.
Through Acem Meditation, a person can only relax and let loose as much as he or she is capable of dealing with. When the free mental attitude is limited, relaxation will also be limited. Thus, there is no risk that anyone will become overwhelmed by unresolved psychological issues, as may happen under the influence of certain drugs in ‘bad trips’ or during physiotherapeutic treatment, etc. In the latter cases, agents outside of a person’s control are interfering with the regulatory mechanisms of that person.
Generally, Acem Meditation increases the ability to move with ease from hard work into adequate physical and mental relaxation and back again. After meditation, it is easier to pursue demanding tasks. Typical results work in two directions: towards better concentration and performance, and towards more psychological presence in interaction with the environment. Over time, this adaptability in both directions may add to one’s well-being, self-esteem, working capacity, contentment and health, thus reducing stress, physical complaints, stiff muscles, headaches and fatigue.
Practising Acem Meditation or similar techniques is an effective way of helping the mind and body to relax, readjust and recover. Tension and exhaustion from the hassles of daily life are temporarily given a break. Even so, meditation cannot solve all possible problems related to stress and health. The effects of Acem Meditation depend on the individual, the physical baseline, the underlying causes of a condition and, not least, the regularity and skill with which meditation is practised. Meditation is not primarily a treatment, or a means of getting rid of illness and mental disorders. Rather, it is a way to enjoy life more, by preventing the accumulation of stress, and by helping to mature the personality and bring in a deeper reflection to existence. Illness is more adequately diagnosed and treated by professionals with proper health expertise. For everyone – fit or ill – the health benefits from meditating are related to better self-care, prevention and enhanced quality of life.