When asked where the true source of happiness lies, accomplished scholar and practiced meditator Karma Trinlay Rinpoche replied, “In clarity of thought.”

It’s common to instinctually associate meditation with its religious origins, but sometimes in doing so, it becomes easy to overlook its scientifically proven health benefits. Exercises in daily mindfulness are not solely reserved for followers of Krishna, Buddha or Lao Tzu. They can be a chance to find a moment of internal stillness in an external world filled with noise and chaos, and when implemented as a habit in your daily life, the effects can be surprising and positive.

The Wonders of Meditation

Here’s a look at some of the results a simple 20-minute daily meditation session can have on your health and quality of life — along with some tips on how to establish it as a part of your routine.

1. It’s a natural stress stabilizer.

Stress is your body’s natural hormonal response to unforeseen obstacles or adversity, and sometimes it’s just unavoidable. When confronting anything perceived as an immediate threat, your brain pumps your body with cortisol and activates your automatic fight-or-flight responses. Too much stress can have severe consequences on both your physical and cognitive health.

Using meditation as a quiet time to bring yourself back to the present moment and relinquish the stresses of day-to-day life can help you gain more control over your emotions and improve stress-related symptoms such as irritable bowel syndrome, PTSD and fibromyalgia.

2. It reduces the chances of age-related memory loss.

Meditation rejuvenates the mind by enhancing your memory and attention. In fact, some meditation practices have been shown to yield positive results in those struggling with memory dysfunction. In one such practice called Kirtan Kriya, specific finger movements accompanied with repetitive mantra chants have demonstrated effectiveness in improving memory recall in individuals suffering from dementia.

3. It has positive effects on psychological health.

Countless studies have found people struggling with depression and anxiety experienced a noticeable reduction of negative thoughts and social apprehension after implementing routine meditation into their daily lives. Methods such as Vipassana (literally meaning “insight”) lessen the density of gray matter in areas of your brain associated with stress and anxiety and have even been shown to help regulate bipolar and other mood disorders. Additionally, similar studies have shown that meditation is helpful for those dealing with ADHD and postpartum blues.

In another study, a group of 153 adults who used a mindfulness meditation mobile app for just two weeks experienced reduced feelings of loneliness and isolation.

4. It boosts your immune system.

In 2016, the National Center for Biotechnology Information conducted extensive research on the effects meditation has on biological mechanisms underlying human aging and disease. The focal points of this study were geared toward observing changes in circulation within the body, genetic expression, white blood cell count, lifespan and responsiveness. The findings strongly indicated that frequent meditation:

• Stabilizes blood circulation throughout the body and helps regulate blood pressure, heart rate and metabolism
• Improves sleep quality, fosters weight loss and reduces fatigue
• Boosts immune system functions, decreases cellular inflammation and regulates hormonal discharge

5. It enhances your own self-awareness and will power.

A common misconception about meditation is that you’re expected to clear your mind of any and every thought that crosses it, but upon closer examination, you’ll find this isn’t true. In fact, the fundamental purpose of meditation is simply to learn more about yourself.

Rather than having to wrestle each wayward thought out of your mind the instant it enters, meditation is an opportunity to notice your thoughts. Objectively observe them and quietly evaluate how they make you feel and the behavioral patterns they plant within you. This kind of contemplative self-inquiry helps you develop a greater understanding of both yourself and those around you. The idea is to pinpoint and address harmful or destructive thought habits, gain a greater awareness of the root of these thoughts and, one by one, replace them with constructive, healthy patterns.

Establishing a Daily Meditation Routine

Whether you’re new to meditation or have been practicing it for years, it can be hard to make time for this habit. Life gets hectic, and you may have days when maintaining your practice isn't feasible. Here are some tips on how to make your daily meditation a habit that sticks.

1. Decide on a regular time and place that works for you.

This may be first thing in the morning as your day begins or during evening hours as you wind down. There is no perfect time to meditate other than whenever you can best prioritize it.

2. Decide on the length of time you’ll spend meditating.

Find an amount of time that yields results while also being realistic and achievable for you.

3. If you’re new to meditation, use an app for guidance at first.

Headspace is a fantastic example of a popular meditation app. You can use it as a new resident at The Gardens to get comfortable in your assisted living apartment while simultaneously calming your mind, body and spirit. Or, you can use it anywhere!

Regardless of the time, place or method, meditation is a wonderful chance to better understand your inner self and find your best self along the way.