How do I know if meditation is working?
Written by
Thomas Wilson
Reviewed by
Prof. William Dalton, Ph.D.Meditation benefits sometimes manifest as noticeable improvements to your life. These benefits may show up as less reactivity to the minor frustrations of daily life: you may find you're not as bothered by traffic jams or a delay in work. Your body may release tension during a session, signaling deep relaxation. These may be indications you are gathering the benefits from meditation.
Emotional Shifts
- Notice reduced anger during conflicts
- Observe quicker recovery from upsets
- Identify emotional triggers earlier
- Experience increased compassion responses
Cognitive Improvements
- Sustain focus during 30-minute tasks
- Complete work with fewer distractions
- Recall details more accurately
- Solve problems with clearer thinking
Physical Changes
- Release shoulder tension during sessions
- Notice deeper breathing patterns
- Experience fewer tension headaches
- Observe improved sleep quality
Less reactivity appears to be a calmer response to the demands of daily life. Your boss critiques your work, and instead of firing back, you pause to reflect. Your mother-in-law comments on your parenting style, and rather than argue, you ask questions. These are differences in behavior that indicate emotional regulation has improved, and often occur before one consciously realizes that things have changed.
Cognitive improvements. Completing reports without mentally wandering during the workday and remembering names and important details related to people, and devising less complex yet elegant solutions to challenging problems. Such cognitive changes typically occur after a regular, once-a-month practice for a prolonged period.
Identifiable signs of progress. Clients often report a gradual dropping of their shoulders while meditating, a clear sign that their bodies are releasing tension. Deep, belly breathing and the diminishing of tension headaches/unpleasantness in the stomach are signs that the body's wisdom, recognizing the benefits of meditation, is delivering results on many levels.
Track Your Progress. Allow yourself to recognize the changes you've made, however small. Keep a journal of random notes so you can record a moment of surprising calm or deep focus, as well as how you handled the same stressful trigger one week ago. When things don't seem to be improving, those journals are proof that you are making progress. Remember, putting in effort is never fruitless; it always takes you somewhere.
Read the full article: 10 Essential Meditation Techniques for Beginners
