What are signs meditation is reducing my stress?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Recognizing the effects of meditation on stress requires awareness of the subtle physical and mental changes that occur during meditation. Your body will send clear signals that meditation is effective. During the sessions, we work together, and I help my clients become aware of these signals. Instead of waiting for great and sudden changes, notice how the same changes occur week by week.
Physical Markers
- Lower resting heart rate measured upon waking
- Decreased muscle tension in shoulders and jaw areas
- Improved digestion with reduced stomach discomfort
- Normalized blood pressure readings during checkups
- Fewer tension headaches or migraine occurrences
Emotional Responses
- Reduced irritability when facing typical triggers
- Quicker recovery time after stressful incidents
- Increased patience during frustrating situations
- Heightened self-awareness before emotional reactions
- Greater sense of calm during evening reflections
Measure your baseline and improvements carefully. You will measure your resting heart rate before beginning meditation and in four weeks. Journal feelings of physical tension daily using a simple 1-10 scale. I suggest my clients note specific trigger responses. This eliminates the possibility of false numbers from what is outside of consciousness. These records will show tangible progress that would not otherwise be apparent during daily living.
Grasp the meaning of the neurobiological changes that produce the symptoms. Reduced amygdala activity lessens fight-flight responses. Enhanced prefrontal cortex activity improves emotional regulation. The body's stress chemistry changes measurably. Saliva studies often show diminishing cortisol patterns within weeks.
Notice how you act in the material world today. Have you noticed that you linger before responding to emails? Perhaps you feel less bothered by the commute's annoyances than before? One of the things I see in clients is the areas of space that occur between the stimuli and the responses to them. It is a natural developmental symptom of neuro-pathways being altered through consistency in practice.
Read the full article: Meditation for Stress: 10 Proven Techniques
