Science Explains How Meditation Can Lower Stress and Help You Sleep

Meditation may sound like a mental exercise, but scientific studies prove it can also have positive health benefits–like reducing stress and improving sleep.

Here are just a few of the many volumes of science that prove the effectiveness of meditation:

Body scan meditation involves scanning the body and observing any sensations that arise. It’s similar to progressive muscle relaxation (PMR) but differs since it doesn’t include clenching and releasing the muscles. The idea of body scan meditation stems from ancient concepts like mindfulness, a core tenet of Buddhism.

The best part about the exercise is that it doesn’t require the meditator to do anything. To perform the technique, you only need to focus on the present moment. The meditator should remain calm no matter what arises in the body, whether it’s pain, pleasure, or a sensation in between.

This exercise helps to increase the meditator’s resiliency by reminding them of impermanence. In other words, even if pain occurs during meditation, it will not last forever. Sitting with the sensations helps reduce suffering in the long run.

By increasing our awareness of the mind and body, we can potentially reach our highest selves, the main goal of all meditation practices. However, body scan meditation can offer other, more attainable benefits, such as increased relaxation and improved sleep.

Below, we’ll show you how to achieve deep relaxation and tranquility with the body scan meditation.

If you’re feeling more relaxed and limber, congratulations! That means you had a successful body scan meditation session. You may find a more profound sense of peace with this meditation exercise. It may take a few sessions to notice a difference, but you will undoubtedly feel more aligned with your higher self after a while.

Many people experience benefits from practicing body scan meditation, including greater peace and reduced anxiety. Most meditation practices require action, but a body scan involves only your awareness. You don’t even need to sit in a meditation pose to practice; lying down will have the same effect. That means almost anyone with comfortable furniture can practice in the comfort of home.

As you scan your body, remember not to pass judgment on the sensations you experience. Accept anything that arises and watch as it eventually disappears from your consciousness. This exercise will help remind you that you’re not the doer but the silent observer behind your thoughts and actions.