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... or if you need convincing that meditating will change your life, let me summarize the benefits of Do You Medidate and highlight some academic journal articles that prove meditating is good for you!

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Still need convicing? I honestly think you should just try meditating for 10 minutes and see how you like it, but I've summarized 30 studies below for some extra proof if you need it.

Why should you meditate?

A summary of peer-reviewed evidence from academic journals, highlighting some of the meditation benefits:


  1. Luders, E, Cherbuin, N, and Kurth, F. (2013). Forever Young(er): potential age-defying effects of long-term meditation on gray matter atrophy. Frontiers in Psychology 5(4):1551
  2. Mrazek, M., Franklin, M.S., Phillips, D.T., Baird, B., and Schooler, J.W. (2013). Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering. Pyschological Science 24(5)
  3. Oman D, Shapiro S.L, Thoresen, C.E, Plante, T.G, and Flinders, T.(2008). Meditation lowers stress and supports forgiveness among college students: a randomized controlled trial. Journal of American College Health 56(5):569-78
  4. Diaz, F. (2011). Mindfulness, attention, and flow during music listening: An empirical investigation. Psychology of Music 41(1)
  5. Zeidan,F., Martucci, K.T., Kraft, R.A., Gordon, N.S, McHaffie,G. and Coghill, R.C. (2011). Brain Mechanisms Supporting the Modulation of Pain by Mindfulness Meditation. The Journal of Neuroscience. 31 (14) 5540-5548. Retrieved from here
  6. Goldin, P., Ziv M., Jazaieri, H., Hahn, K., and Gross, J.J. (2013). MBSR vs aerobic exercise in social anxiety: fMRI of emotion regulation of negative self-beliefs. Social Cognitve and Affective Neurosciences. 8(1): 65–72. Retrieved from here
  7. Royer, A. (1994). The role of the Transcendental Meditation technique in promoting smoking cessation: A longitudinal study. Alcoholism Treatment Quarterly, 11(1-2)
  8. Nidich.,S.I, Rainforth, M.V., Haaga DA, Hagelin J, Salerno JW, Travis F, Tanner M, Gaylord-King C, Grosswald S, and Schneider R.H. (2009). A randomized controlled trial on effects of the Transcendental Meditation program on blood pressure, psychological distress, and coping in young adults. American Journal of Hypertension. 22(12):1326-31 Retrieved from here
  9. Maxwell, V., Rainforth, R. H., Schneider, S.I., Nidich, C., Gaylord-King, J., and Anderson, J.W. (2007). Stress Reduction Programs in Patients with Elevated Blood Pressure: A Systematic Review and Meta-analysis. Current Hypertension Report 9(6): 520–528. Retrieved from here
  10. Kotchen, T., Salerno, J.W.; Grim, C.E., Sanford I., Nidich, S.I., Kotchen, J.M, Rainforth, M.,V..; Carolyn Gaylord-King, Ph.D.; and Charles N. Alexander, Stress Reduction in the Secondary Prevention of Cardiovascular Disease.,controlled trial of transcendental meditation and health education in Blacka. Circulation: Cardiovascular Quality and Outcomes.5(6):750-8 Retrieved from here
  11. O’Reilly, G.A., Cook, L., Spruijt-Metz, D., and Black. D.S. (2014). Mindfulness-Based Interventions for Obesity-Related Eating Behaviors: A Literature Review. Obesity Review doi: 10.1111/obr.12156. Retrieved From here
  12. Bhasin, M,K., Dusek,J.A., Chang, B.H., Joseph,M.G., Denninger, J.W., Fricchione, G.L., Benson, H., and Libermann, T.A. (2013). Relaxation Response Induces Temporal Transcriptome Changes in Energy Metabolism, Insulin Secretion and Inflammatory Pathways. Plos One 8(5): e62817. Retrieved from here
  13. Gelles, D. (2015). At Aetna, a CEO’s Management by Mantra. The New York Times. Retrieved from here
  14. Creswell, JD., Irwin. M.R., Burklund, L.J., Lieberman, MD., Arevalo, J.M., Ma. J., Breen. EC., and Cole, S.W. (2012). Mindfulness-Based Stress Reduction training reduces loneliness and pro-inflammatory gene expression in older adults: A small randomized controlled trial. Brain, Behavior, and Immunity 26(7):1095-101.
  15. Rosenkranz, M.A., Davidson, R.J., MacCoon, S, Kaline, N.H., and Lutz, A. (2013). A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation. Brain, Behavior, and Immunity 27. Retrieved from here
  16. Davidson, R. J., Kabat‐Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F. , Urbanowski, F., Harrington, A., Bonus, K., and Sheridan, J.F. (2012). Alterations in Brain and Immune Function. Produced by Mindfulness Meditation. Retrieved from here
  17. Levy, D., Wobbrock, J., Kaszniak, K., and Ostrgen, M. (2011). Initial results from a study of the effects of meditation on multitasking performance. Published in Proceeding CHI EA '11 CHI '11 Extended Abstracts on Human Factors in Computing Systems, pp 2011-2016 Retrieved from here
  18. Sudsuang, R., Chentanez, V, and Veluvan, K. (1991). Effect of Buddhist meditation on serum cortisol and total protein levels, blood pressure, pulse rate, lung volume, and reaction time. Physiology and Behavior. 50 (3) Retrieved from here
  19. Shiba, K, Nishimoto, M, Sugimoto, M, and Ishikawa, Y. (2015).The Association between Meditation Practice and Job Performance: A Cross-Sectional Study. PloS One 10(5): e0128287 Retrieved from here
  20. Stahl, J., Dossett, M., LaJoie, A.S., Denninger, J., Mehta,D.H., Goldman, R., Frichionne, G, and Benson, H. (2015). Relaxation response and Resiliency training and its effects on Healthcare Resource utilization. PlosOne 10(10) doi :10.1371/journal.pone.01402. Retrieved from here
  21. So, K-T., and Orme-Johnson, D. (2001). Three randomized experiments on the longitudinal effects of Transcendental Meditation technique on cognition. Intelligence 29, 419-440. Retrieved from here
  22. Barnes, V., Bauza, L., and Treiber, F. (2003). Impact of Stress reduction on negative school behavior in adolescents. Health Quality and Life Outcomes. Doi 10.1186/1477-7525-1-10. Retrieved from here
  23. Rubik, V. (2011). Neurofeedback-Enhanced Gamma Brainwaves from the Prefrontal Cortical Region of Meditators and Non-Meditators and Associated Subjective Experiences. The Journal of Alternative and Complementary Medicine. 2: 109-115 Retrieved from here
  24. Aaron, E. and Aaron, A. (1994). Transcendental Meditation Program and Marital Adjustment Sage Publications 51(3). Retrieved from here
  25. Dimidjian S, Goodman SH, Felder JN, Gallop R, Brown AP, and Beck A. (2015). An open trial of mindfulness-based cognitive therapy for the prevention of perinatal depressive relapse/recurrence.Archives of Women’s Mental Health Health 18(1):85-94 Retrieved from here
  26. Grant, J. , Courtmanche, J., Duerden, E., Duncan, G., and Rainville, P.(2010). Cortical Thickness and Pain Sensitivity in Zen Meditators. Emotion 10(1).Retrieved from here
  27. Kerr, C., Jones, S., Wan, Q., Pritchett, D., Wasserman, R., Wexler, A., Villanueva, J., Shaw, J., Lazar, S., Kaptchuk, T., Littenburg, R., Hamalainen, M., and Moore, C. (2011). Effects of mindfulness meditation training on anticipatory alpha modulation in primary somatosensory cortex. Brain Research Bulletin Retrieved from here
  28. Zeiden, F., Johnson, S.J., Diamond, B., and (2010). Mindfulness Meditation improves cognition. Cognition and Consciousness 19,(2) Retrieved from here
  29. Mohan,A., Sharma, R., and Bijlani, R.L.. (2011). Effect of Medication on Stress-Induced changes in cognitive functions. The Journal of Alternative and Complementary Medicine 17 (3) Retrieved from here
  30. Lueke, A., and Gibson, B. (2014). Mindfulness Meditation Reduces Implicit Age and Race Bias. Society Psychological and Personality Science. 6(3) Retrieved from here


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