Meditation, once thought of as an esoteric practice, is becoming part of the American mainstream as people look for ways to reduce stress and increase well-being.

According to a federal survey, the number of people meditating in the US rose from 4% in 2012 to 14% in 2017.

Among them is Simone Billings of Cleveland, who says meditation "helps me to set my intention for the day." She sees herself as now “having more compassion for other people, basically meeting people where they are."

That rise has spurred the development of an industry. According to the business newsletter Fitt Insider, US meditation-related businesses are valued at $1 billion.

What's more, the global market for alternative health services, which includes practices such as yoga and acupuncture, is expected to be worth more than $296 billion by 2027.

Meditation and Health

One source of meditation’s popularity has been research linking it to a number of potential benefits, although “the research is still in its infancy,” says Christy Cassisa, MBSR, of the school meditation resource Inner Explorer.

However, she adds, “We have quite a lot of exciting results, and a lot of the neuroscience studies are showing structural changes in the brain.”

This helps explain why the American Heart Association states that “studies of meditation suggest a possible benefit on cardiovascular risk,” noting that because of its low cost and risk of side effects, the practice “may be considered” as part of a program focused on cardiovascular risk reduction.†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

Other studies have linked meditation to possible reductions in chronic pain, among other conditions.†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

One of the most popular reasons for starting a meditation practice is help in maintaining emotional balance.

“The biggest thing I hear is people wanting to cope with depression and anxiety,” says Amy Kraus of the Dallas Meditation Center. “People want to feel like they have control over their minds.”

One aspect of the increased interest in meditation is a growing number of studios dedicated to the practice.

“You hear a lot of the time that it’s hard to do it on your own. It’s just a lot more inviting to have people with you,” says Krauss.

Types of Meditation

Many different styles of meditation are available. Here are four of the most popular:

• Guided Meditation. Uses a narrated visualization (often combined with music) to help the meditator reach deep states of relaxation. Delivered either in person or through media such as CDs or downloads.
• Mindfulness-Based Stress Reduction (MBSR). Developed by pioneering meditation researcher Jon Kabat-Zinn, PhD, it involves bringing one’s attention to the present moment. MBSR has been used in numerous studies on meditation’s health benefits.
• Transcendental Meditation. This trademarked technique involves repeating a mantra twice a day, 20 minutes at a time. It is taught by authorized instructors.
• Walking Meditation. This more active form involves slowly walking with your intention centered on the experience, such as how the soles of your feet feel, as you move.

Tips for New Meditators

While many people have taken up meditation, many others are intimidated by the idea.

“It’s outside of their comfort zone,” says meditation teacher and author Susan Shumsky. What’s more, she says, some think it would take too much time, while others think it’s a skill they can’t learn.

People who believe they can’t meditate are wrong, says Shumsky.

She calls meditation “a very simple way to get comfortable, to become more quiet, more relaxed, more connected, more at ease. If you can follow very simple instructions, then you can meditate.”

Shumsky’s suggestions include:

• Don’t allow yourself to be interrupted. “Turn off your phone and put a ‘do not disturb’ sign on the door.”
• Sit comfortably—you don’t have to be cross-legged on a cushion. However, don’t lie down, which could result in sleepiness. And don’t worry about staying absolutely still; scratch itches, etc.
• Start by closing your eyes and taking a few deep breaths.
• State what you’d like to get from a meditation session, such as “inner peace, healing, creative ideas.” Then, “take another deep breath, and do nothing, nothing and less than nothing. Keep a neutral attitude, but be open to receive.”
• Don’t try to consciously “stop thinking thoughts. It’s impossible to control your mind in that way. Thoughts are continually going through your mind.”
• When you’re finished, “Say an affirmation such as, ‘I am alert, I am awake.’”

Meditation Apps

Can't attend a meditation studio and are having a hard time maintaining a practice on your own? You can try one of an increasing number of meditation apps.

Jenny Nybro Peterson first tried meditation nearly two decades ago to help her get a handle on anxiety and panic attacks. But the practice didn’t really stick until she was diagnosed with breast cancer.

Now, “I don’t have panic attacks anymore," says the Austin resident. "On occasions when I do have some anxiety, it’s helped me recognize that it’s just an anxious thought and to let it go.” 

And while many people struggle with maintaining a regular practice, Peterson recently ended a meditation streak of over 600 consecutive days. Her secret? An app.

More than 2,500 smartphone apps have been developed so far, the largest of which are Headspace and Calm.

Apps guide you through a meditation practice, ranging from three minutes to 30 minutes or more. After learning the basics, you can move on to practices designed to help with productivity, anxiety, grief, relationships and even political stress.

Following a free trial, most apps require a subscription.

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.