If I were granted a single wish to fundamentally alter the education system in the United States, it would be this: teaching meditation at an early age, then reinforcing the practice at every phase of learning.

Meditation is a critical mind-body skill traditionally used to increase calmness and physical relaxation, improve psychological balance, cope with illness, and enhance overall health and well-being. The 2017 National Health Interview Survey (NHIS) demonstrated there was a 300 percent increase in meditation in the US between 2012 and 2017.

All forms of meditation have several commonalities: 1. they are practiced in a quiet space with few distractions, 2. they use prescribed body posture, 3. they encourage focused attention, and 4. they are practiced with an open, nonjudgmental attitude towards thoughts and feelings. There are many forms of meditation (e.g., Vipassana, Transcendental, Loving-Kindness, Yoga, Tai-chi). Each meditation has its own distinct goals, contemplative practice, and body position.

An emerging body of evidence suggests meditation exerts its effects through both anatomical and functional changes of the brain.(Hölzel et al., 2011) Recent functional MRI studies demonstrated meditation increases the brain’s volume of grey matter. (Last et al., 2017) Meditation also has functional effects, changing activity primarily in regions of the brain associated with stress and anxiety, building capacity in areas associated with empathy and spirituality. (Irving et al., 2009) Meditation improves empathy for patients and communication with colleagues.(Irving et al., 2009)

The National Center for Complementary and Integrative Health (NCCIH) website offers a wealth of information on integrative techniques and practices. Meditation: In Depth is an excellent resource on the evidence behind the practice of meditation, including the following:

• What’s the Bottom Line?

• What Is Meditation?

• What the Science Says About the Effectiveness of Meditation

• Meditation and the Brain

• What the Science Says About Safety and Side Effects of Meditation

• NCCIH-Funded Research

• More to Consider

• For More Information

• Key References

• Acknowledgments

In an upcoming entry, I’ll discuss how to start the practice of meditation along with some resources to help you on your journey.