Meditation is thousands of years old, but many people still ask the same question: how does meditation work? Science is now confirming what spiritual traditions have known and taught for centuries, that meditation changes us, inside and out. It alters the way our brains function, reshapes the way we experience stress, and helps us become more present, grounded, and creative.
An Ancient Practice Rooted in Wisdom and Proven by Science
I’ve been working on a guided meditation recently, and it reminded me that for many people, meditation can still feel mysterious, with many misconceptions about who can do it and what you do. Is it just sitting quietly? Do you have to sit in the lotus position? Is there really a scientific basis for it? And most importantly — how do you actually make it work in your own life?
In this article, we’ll explore how meditation works on the mind and body, what science says about its effects, and how to get the most out of your own practice.
How Does Meditation Work on the Brain?
One of the most fascinating things about meditation is that science has now caught up with the things that spiritual practitioners have said for thousands of years: sitting still and focusing inward changes the brain for the better.
Neuroplasticity in action
Research using MRI scans has shown that meditation strengthens the prefrontal cortex, which is the part of the brain associated with focus, decision-making, and self-awareness (Lazar et al., Harvard University, 2005). At the same time, it reduces activity in the amygdala, the brain’s “alarm bell” that triggers stress and fear responses. The result? Less reactivity, more clarity.
A study found that even eight weeks of mindfulness meditation led to measurable changes in brain structure. See Lazar_Meditation_Plasticity_05.pdf for the full study.
Participants in an 8-week Mindfulness-Based Stress Reduction (MBSR) program showed increased gray matter density in the hippocampus (linked to learning and memory) and reduced density in the amygdala (associated with stress and fear). These changes were visible on MRI scans — a striking example of neuroplasticity in action, showing that our minds are far more adaptable than we once believed. The brain rewires itself in response to repeated practice. Eight weeks to a better brain — Harvard Gazette
- Stress and cortisol
Meditation has also been shown to reduce levels of cortisol, the stress hormone that in excess, can contribute to anxiety, depression, weight gain, and poor sleep. Lower cortisol means calmer responses, steadier moods, and more energy for the things that matter.
- A study published in Psychoneuroendocrinology found that Transcendental meditation (TM) significantly lowered cortisol levels over four months of practice
- Meditation activates the parasympathetic nervous system., reduces amygdala activity, and improves regulation of the HPA axis, all of which contribute to lower cortisol and steadier emotional responses
One study concluded: “Overall, the cortisol and testosterone results appear to support previous data suggesting that repeated practice of the TM technique reverses effects of chronic stress significant for health.”
The NHS has noted mindfulness and meditation as effective approaches for managing stress, pain, and anxiety. They are no longer fringe practices as they are evidence-based, accessible, and increasingly recommended by healthcare providers.
Immune and emotional benefits
It’s not just about stress relief. Regular meditation has been linked to improved immune function, greater emotional regulation, and better sleep. A review in the journal Psychosomatic Medicine (2014) concluded that meditation can “improve negative affect, reduce anxiety, and enhance well-being.” In plain English, it helps us feel better and more balanced, but more studies are needed to assess the effect on
You can read the full review on JAMA Internal Medicine’s official site.
How Meditation Benefits Body and Mind
So what’s happening when you sit down to meditate?
At its simplest, meditation is the practice of training your attention. Instead of letting your thoughts run endlessly, in what some people term the ‘monkey mind’, you gently guide them back to a chosen focus: this could be your breath, your body, an affirmation, a candle, the hum of the air conditioning, or even the simple act of observing the present moment.
When you notice your mind wandering (and it will) you bring it back to your chosen focus, without judgement. That gentle act of “returning” is the work. Over time, it teaches your brain to be less carried away by every thought and emotion that arises.
It helps to sit in an upright position but you can easily also lie down, flat on your back in the supine position, although I find that I tend to drop off to sleep more easily in this position. This in itself, is not wrong, but it might not be what you want to do at that time. There is no necessity to sit in the Lotus position (cross-legged as in the yoga pose) but some people who practice yoga may find that they naturally want to use this position to meditate because it creates a strong upright posture, allows the breath to flow easily, and the crossed legs are said to redirect prana (life force) inward, enhancing your introspection and focus. But you can meditate just as easily and effectively sitting on a chair or the floor.
Breath as an anchor
Most meditation begins with the breath. Breathing is something that most of us take for granted. Our breath is always there. It’s physical, and it ties body and mind together easily. When you focus on slow, deep breathing, you activate the parasympathetic nervous system, which is the body’s natural calming mechanism. When this is activated, your heart rate slows, muscles relax, and a signal of safety is sent through the body to counteract your ‘fight, flight or freeze’ response.
Body awareness and relaxation
Mentally doing a body scan gently brings awareness to each part of the body and helps release tension, anchoring you in the present moment. This not only feels soothing, but it also helps you reconnect with the body’s subtle signals, something we often lose when rushing through daily life. Through scanning your own body, you can also become much more aware of your own physical health, and send energy to the places that you need most, such as an injury or area to heal.
Mental “decluttering”
Another way to understand meditation is as decluttering the mind. Thoughts will still arise, but instead of piling them up or chasing after them, you notice them and let them go. Like tidying a room, or decluttering your home, you create space. And in that space, calm and creativity can flourish.
How To Get The Most Out Of Meditation Practice
One of the biggest myths about meditation is that you have to “stop thinking.” That isn’t necessarily the goal, although in some types of more advanced meditation, you may want to return to a state of a state of thoughtlessness or pure awareness. The goal when you first begin to meditate is often more to change your relationship with thoughts — from being swept along by them, to noticing and choosing how to respond.
Here are some practical tips to help you deepen your practice:
1. Consistency matters more than duration
Five minutes every day is far more powerful than one long session once a week. Think of it like exercising a muscle where regularity builds strength.
2. Create a space you love
You don’t need a shrine or a special yoga mat, although these can help you ‘get into the zone’ mentally. But it helps to have an area that feels calm, where you won’t be disturbed. A chair by the window, a cushion in a quiet corner, even just a place where you can relax and find your own balance. Over time, your mind begins to associate that space with peace. I have a swing seat in my back garden, which is one of my favourite places to meditate – I can see out into nature, and it’s a place that resonates serenity and calm for me.
3. Use affirmations to shift energy
Affirmations are especially powerful when combined with meditation. Repeating phrases like “I am an unlimited, creative being” or “I am safe, loved, and whole” in a meditative state helps them sink deeper into the subconscious. This is one reason I love to weave affirmations into guided meditations — it helps bypass the chatter of the mind and lets the truth take root.
However, there is a big footnote here. Just repeating affirmations which you do not feel aligned with or that you don’t resonate with or believe, will not help to realign your energy with that of Source – in fact, they could actually go against what you want because you will create a mismatch in your own energy. For example, if you are repeating “I am rich, I am rich” but your subconscious is screaming “no I’m not, no I’m not!” then you will create an opposite vibration. See our article on affirmations for more information.
The key here is to do the inner work first and remove your unwanted or unconscious negative beliefs and then use the power of your imagination to feel the truth of the words with every cell in your body – then you’ll be creating magic!
4. Start with guidance
If sitting in silence feels daunting, begin with a guided meditation. Listening to a calm voice (and yes, I’ve just created one for you to try!) to make the practice feel more structured and supportive.
5. Be gentle with yourself
Some days your mind will be busy. Some days it will be calm. Both are normal. Meditation is not about perfection — it’s about practice. Each time you return to your breath or your focus, you are strengthening your ability to stay present. So be kind to yourself as you are learning this new technique.
Why Meditation Matters Now More Than Ever
We live in a world that is louder, faster, and more distracting than it has ever been before and there are so many things that we can choose to focus on – not all of them with positive and uplifting qualities.
Meditation offers a rare counterbalance: it offers stillness in the chaos. By practising regularly, you cultivate not just calm but an inner resilience that can strengthen you against the onslaught that is sometimes Earthly life. You become less reactive, more centred, and more able to bring your best self into whatever challenges life throws your way.
And perhaps most importantly, meditation reminds us that peace is always available, not outside us, but within. And we have access to that inner peace, 24/7 should we choose to.
A gentle invitation
If the question, “How does meditation work? has ever crossed your mind, then the best way to find out is to experience it. I promise that with practice, you will not be disappointed. Begin small. Breathe deeply. Let go of the idea of doing it perfectly and you can find an antidote to the stresses of so-called normal life.
You may just find that in those few quiet moments, you discover something extraordinary — not because the world changes, but because you do.
And if you’d like a hand getting started, I’ve created a guided meditation you can listen to — complete with relaxation, affirmations, and a gentle return to awareness. It’s designed to support you exactly where you are, whether you’re brand new to meditating or returning to the practice.
✨ Today’s Wisdom:
Meditation doesn’t take you away from life. It gives it back to you.
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