The Benefits & Science of Meditation

“Primary Benefits” = Obedience to God & Spritual Growth!

With all the confusing jibber jabber about the “power of meditation”, it is important to state this directly. It is WONDERFUL that modern medical and scientific research has affirmed the truth of scripture. While all the personal physical, emotional, and mental benefits are definitely swell… the most important benefits are that we get to enjoy the divine, precious presence of Jesus Christ. In this, we also participate in active obedience, submission, and enjoyment of our good, creator and God.

Rest in Jesus' Presence

Spiritual Growth

Simple Obedience to Scripture

Guidance & Wisdom

Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night.

Psalm 1:1-2

Our Philosophy

Please read “What is Christian Meditation?” to more fully understand our theology & philosophy.

The growing body of scientific research and medical studies related to meditation span many disciplines and methods. Most research is based on “mindfulness” meditation, which is derived from Buddhism . We believe” Eastern” and “Western” meditation practices insufficient, incomplete, misdirected, potentially dangerous, and are inappropriate for Christians. However, the research is useful because it affirms the value of the practice of meditation.

God created humanity. Meditation is an expression of humanity's innate desire to worship.

The FOCUS of any worship is more important than the method. For Christians, our focus should be on God, His Truth, the teaching of the Holy Bible, and Jesus Christ. If you have questions or concerns, feel free to Contact Us.

I will meditate on your commandments and reflect on your ways. I will delight in your decrees and not forget your word.

Psalm 119:45-16

I will thank the Lord with all my heart, as I meet with his godly people. How amazing are the deeds of the Lord! All who delight in him should ponder them.

Psalm 111:1-2

Rest & Sleep

A [small] study from Harvard Medical School in 2015 found people that participated in meditation experienced LESS fatique, depression, and insomnia. ²⁷

LESS Fatigue

MORE Energy

LESS Insomnia

BETTER Sleep

Problem: Americans Do NOT Sleep Enough!

According to a release published in 2016 by the Centers for Disease Control and Prevention, greater than 33% of American adults do not get enough sleep! ^[24]

The U.S. Department of Transportation reported that more than 1 in 4 drivers had driven [during the 20 days prior to taking the survey] when they were so tired they they had a hard time keeping their eyes open. ^[25]

Adults that do NOT Get Adequate Sleep [24] 33% 33%
Adults that Drove a Vehicle While Nodding-Off [25] 29.4% 29.4%
Adults Accidentally Fall Asleep During the Day [26] 37.9% 37.9%
Adults with a Chronic Sleeping Disorder [26] 28% 28%

Truth: God Created Your Body to Sleep

God created your human body, and designed you to sleep on purpose. Sleep reminds you that YOU ARE HUMAN.

You are NOT God!

Sleep is also important for basic healthy functioning. God designed your body to do incredible repairs and restoration work while you sleep.

While you sleep… blood pressure drops, muscles relax, blood supply to muscles increases, tissues growth & repair occurs, energy is restores, and hormones essential for growth an development are released. Hmm… it's like the complex body was designed on purpose or somethin'.

And on the seventh day God finished his work that he had done, and he rested on the seventh day from all his work that he had done.

So God blessed the seventh day and made it holy, because on it God rested from all his work that he had done in creation.

Genesis 2:2

In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety.

Psalm 4:8

Stress

Our modern lifestyles are incredibly chaotic. Our lives are full of endlessly nagging distractions, notificaitons, text messages, interuptions, full schedules, overflowing inboxes, and more.

Many of us think there's no way we have TIME to meditate. However, the NEED for meditation is even greater specifically BECAUSE of our always connected lives.
It is crucial to disconnect, rest the mind, and focus on Jesus.

Studies show meditation is effective in reducing the psychological AND physiological systoms of stress. ⁴

Then Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest. Take my yoke upon you. Let me teach you, because I am humble and gentle at heart, and you will find rest for your souls. For my yoke is easy to bear, and the burden I give you is light.

Matthew 11:28-30

Cognition & Productivity

Increases
COMPASSION

Increases
ATTENTION

Improves
MULTI-TASKING

Improves
MEMORY

Improves
CREATIVITY

Everyone wants to be smarter, more effective, more efficient, and more productive. You were created to work hard and well. Sometimes you must slow down to do more & go faster.

Studies suggest meditation has a wide-reaching impact:

Increases focus & attention. ^{20, 21, 22, 23}
Improves multi-tasking ability & working memory. ^{21, 24}
Enhances intuition ³⁵
Improves idea & artistic creativity ²³
Improves processing of visual information ²⁴

Believe it or not, that's not all! Another study reviewed multiple studies that used MRIs to view the neural effects of meditation and found it activated brain regions associated with and helped self-regulation & problem solving.

Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ.

Colossians 3:23-24

Emotional Health

Increases
POSITIVE EMOTIONS

Increases
EMOTIONAL
SELF CONTROL

Improves
INTROSPECTION

DECREASES
Stress & Anxiety

DECREASES
Depression

We live 24/7, on-demand lives. We have MORE ACCESS to MORE PLACES and MORE PEOPLE and MORE IDEAS and MORE CONTENT and MORE MEDIA in MORE PLACES than ever, in the history of humanity.

We are also absolutely miserable, over-medicated, anxious, and addicted to digital devices.

Research suggests meditation helps in growing positive emotions while decreasing negative emotions.

Increases positive emotions ^{1, 9}
Improves emotional regulation ability ^{1, 7, 15}
Improves ability to introspect ¹⁶
Improves emotional resiliency ³⁵
Decreases fear ³⁵
Decreases depression ¹⁰
Decreases anxiety ^{11, 12}
Decreases stress ^{13, 14}

Adults with Anxiety Disorders [30]

People Immediately Use Phone After Waking [33]

Adults Feel Uncomfortable When UNABLE to Access Social Media [34]

Adults Taking Anxiety or Anti-Depressant Drugs [32]

Hours per Month Browsing on a Smart Phone [31]

Adults Feel Inadequate Because of Social Media Comparison [34]

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things.

Philippians 4:8

Relationships & Love

Increases
SOCIAL
CONNECTION

Increases
EMOTIONAL INTELLIGENCE

Increases
COMPASSION

Increases
SOCIAL WARMTH

DECREASES Loneliness

Relationships & love are hard! It would probably be a lot easier if not for all those gosh darn sinful humans that need Jesus, just like you [and us!].

Research suggests meditation impacts crucial areas of how you connect with and love others:

Increases social connection ^{17, 9}
Increases emotional intelligence ^{17, 19}
Increases compassion & empathy ^{18, 19, 35}
Decreases loneliness ⁵
Increases social warmth ²⁸
Positive impact on morality ²⁸

As we sit in the presence of God, meditate on HIS goodness, mercy, grace, & beauty… the Holy Spirit changes our hearts to love Him, ourselves & others well.

Jesus replied, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment.

And a second is like it: You shall love your neighbor as yourself.”

Matthew 22:37-39

Jesus replied, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment. And a second is like it: You shall love your neighbor as yourself.”

Matthew 22:37-39

Love is BEAUTIFUL.

It is the fruit of the Holy Spirit's work in your heart.

Love is CRUCIAL.

It is foundation of the Gospel.

Love takes WORK.

it requires mental, physical, emotional & spiritual effort.

Love is DIFFICULT.

It requires listening, humility, mercy and grace.

You have heard the law that says, ‘Love your neighbor’ and hate your enemy. But I say, love your enemies! Pray for those who persecute you!

If you love only those who love you, what reward is there for that? Even corrupt tax collectors do that much. If you are kind only to your friends, how are you different from anyone else?

Matthew 5:43-44, 46-47

Physiological: Brain & Immune System

So God created man in his own image, in the image of God he created him; male and female he created them.

Genesis 1:27

In the 1980's, scientist discovered our immune systems have “high intelligence”. it became known as “a floating brain” because of the ability of immune cells to participate in the chemical messages sent by the brain throughout the body. Your thoughts, moods, sensations, and expectations are transmitted to your immune cells. When you meditate, these messages change in important ways.

Your mind and body are deeply spiritually connected.

After all… you are made BY God, FOR God, and IN God's image.

Mounting scientific research shows meditation positively effects our physiological composition and immune system:

Brain Composition

Increased brain gray matter. ⁷
Increased in brain volume related to emotion regulation, positive emotions & self-control. ^{1, 7}
Increased thickness of cortical areas related to paying attention.⁸
Activation in brain areas associated with interoception ²⁹ (the generally unknown sensory system responsible for detecting internal regulation responses, such as respiration, hunger, heart rate, restroom visits)

Immune System & Pain

Increased immune functioning & effectiveness ^{1, 2}
Increase antibody production & availability ¹
Increased number of CD-4 cells ³⁷ (the immune system’s helper cells that are involved in sending signals to other cells telling them to destroy infections)
Increased telomerase activity ³⁷ (telomerase help promote the stability of chromosomes and prevent their deterioration (telomerase deterioration leads to cancer and premature aging)>
Decreased pain ³and decreased cellular inflammation ^{4, 5, 6}

O LORD, you are our Father. We are the clay, and you are the potter. We are all formed by your hand.

Isaiah 64:8

CTA

References

[1] Richard J. Davidson, PhD, et al. “Alterations in Brain and Immune Function Produced by Mindfulness Meditation.” Psychosomatic Medicine, 65.4(2003): 564-540.

[2] Thaddeus W.W. Pace, et al. “Effect of compassion meditation on neuroendocrine, innate immune and behavioral responses to psychosocial stress.” Psychoneuroendocrinology, 34.1(2009): 87-98.

[3] Zeidan, F. et al. “Brain Mechanisms Supporting Modulation of Pain by Mindfulness Meditation.” The Journal of Neuroscience: The Official Journal of the Society for Neuroscience, 31.14(2011): 5540–5548.

[4] Melissa A. Rosenkranza, et al. “A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation.” Brain, Behavior, and Immunity, 27(2013): 174-184.

[5] David J. Creswell, et al. “Mindfulness-Based Stress Reduction training reduces loneliness and pro-inflammatory gene expression in older adults: A small randomized controlled trial.” Brain, Behavior, and Immunity, 26.7(2012): 1095-1101.

[6] William B. Malarkey, et al. “Workplace based mindfulness practice and inflammation: A randomized trial.” Brain, Behavior, and Immunity, 27(2013): 145-154.

[7] Lunders, Eilen, et al. “The underlying anatomical correlates of long-term meditation: Larger hippocampal and frontal volumes of gray matter.” NeuroImage, 45.3(2009): 672-678.

[8] Sara W. Lazar, et al. “Meditation experience is associated with increased cortical thickness.” Neuroreport, 16.17(2005): 1893-1897.

[9] Barbara L. Fredrickson, et al. “Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources.” Journal of Personality and Social Psychology, 95.5(2008): 1045-1062.

[10] Wiveka Ramel, et al. “The Effects of Mindfulness Meditation on Cognitive Processes and Affect in Patients with Past Depression.” Cognitive Therapy and Research, 28.4(2004): 433-455.

[11] Albert J. Arias, et al. “Systematic Review of the Efficacy of Meditation Techniques as Treatments for Medical Illness.” The Journal of Alternative and Complementary Medicine, 12.8(2006): 817-832.

[12] John J. Miller, M.D., et al. “Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders.” General Hospital Psychiatry, 17.3(1995): 192-200.

[13] Shauna L. Shapiro, et al. “Mindfulness-Based Stress Reduction for Health Care Professionals: Results From a Randomized Trial.” International Journal of Stress Management, 12.2(2005): 164-176.

[14] Michael Speca PsyD, et al. “A Randomized, Wait-List Controlled Clinical Trial: The Effect of a Mindfulness Meditation-Based Stress Reduction Program on Mood and Symptoms of Stress in Cancer Outpatients.” Psychosomatic Medicine, 62.5(2000): 613-622.

[15] H. Jazaieri, et al. “A randomized controlled trial of compassion cultivation training: Effects on mindfulness, affect, and emotion regulation.” Motivation and Emotion, 38(2014): 23-35.[16] Jocelyn A. Sze, et al. “Coherence Between Emotional Experience and Physiology: Does Body Awareness Training Have an Impact?” Emotion (2010). Online.

[17] Cendri A.Hutcherson, et al. “Loving-kindness meditation increases social connectedness.” Emotion, 8.5(2008): 720-724.

[18] H. Jazaieri, et al. “Enhancing Compassion: A Randomized Controlled Trial of a Compassion Cultivation Training Program.” Journal of Happiness Studies, 14(2012): 1113-1126.

[19] Helen Y. Weng, et al. “Compassion Training Alters Altruism and Neural Responses to Suffering.” Psychological Science, 24.7(2013): 1171-1180.

[20] Amishi P. Jha, et al. “Mindfulness training modifies subsystems of attention.” Cognitive, Affective, & Behavioral Neuroscience, 7.2(2007): 109-119.

[21] David M. Levy, et al. “Initial results from a study of the effects of meditation on multitasking performance.” CHI '11 Extended Abstracts on Human Factors in Computing Systems, (2011): 2011-2016.

[22] Heleen A Slagter, et al. “Mental Training Affects Distribution of Limited Brain Resources.” PLOS Biology 5.6(2007): 138.

[23] Fadel Zeidan, et al. “Mindfulness meditation improves cognition: Evidence of brief mental training.” Consciousness and Cognition, 19.2(2010): 597-605.

[24] Reference research by Jonathan Schooler from the Psychology & Brain Sciences department of UC Santa Barbara.

[24] https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html

[25] ASLEEP AT THE WHEEL: A National Compendium of Efforts to Eliminate Drowsy Driving

[26] Sleep Association – Sleep Statistics

[27] David S. Black, et. al. “Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances A Randomized Clinical Trial“. JAMA Internal Medicine, 175.4(2015): 494-501.

[28] Ramyashilpa D. Nayak. “Impact of Meditation on Marlity, Self-Control and Social Warm of IT Professionals.” IOSR Journal Of Humanities And Social Science, 19.2(2014): 53-56.

[29] Boccia, M., Piccardi, L., & Guariglia, P. “The Meditative Mind: A Comprehensive Meta-Analysis of MRI Studies.” BioMed Research International, (2015).

[30] https://www.nami.org/Learn-More/Mental-Health-By-the-Numbers

[31] http://www.smartinsights.com/mobile-marketing/mobile-marketing-analytics/mobile-marketing-statistics/