There's always been a weird cultural connotation around the word "meditation." First off, all it really means is mindfulness. And secondly, it's not all that hard to do. You can do it at home — in fact you probably should. And here's the hard evidence as to why:

Stronger Immune System

In a University of Wisconsin study, 25 people took an eight-week mindfulness course. Researchers then injected them and 16 control participants with a flu vaccine. The mindful group generated more antibodies in response to the virus.

Cheaper Health Care

In a 2011 study published in the American Journal of Hypertension, patients experienced a 28% cumulative decrease in physician fees after an average of five years of practicing transcendental meditation.

Improved Sleep

Mindfulness training can decrease the time it takes to fall asleep and improve sleep time and efficiency to a degree comparable to taking three milligrams (the maximum dose) of Lunesta, a sleep drug, according to a recent University of Minnesota study.

Lower Blood Pressure

Researchers from the University of Kentucky found that regular practice of transcendental meditation can reduce systolic blood pressure by about 4.7 mmHg and diastolic blood pressure by 3.2.

Healthier Heart

In a Maharishi University study of black patients with heart disease, those who meditated had a 48% lower risk during the study period for mortality, myocardial infarction, and stroke, and 24% lower risk for cardiovascular mortality, revascularizations, and hospitalizations.

Good Genes

A Massachusetts General Hospital study found that relaxed response practice — meditation, deep breathing, yoga — inhibits the expression of genes that activate inflammatory response and pathways linked to cancer.

Published in the September 2013 issue

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