Meditation (Mindfulness, Vipassana, Transcendental) — Exercise & Movement
Systematic mental training practices with strong evidence for stress reduction, cognitive preservation, telomere maintenance, and structural brain changes.
Overview
Meditation encompasses a family of practices including mindfulness (present-moment awareness), Vipassana (insight meditation), and Transcendental Meditation (mantra-based). A 2023 meta-analysis of 136 RCTs confirmed meditation reduces cortisol, inflammatory markers (IL-6, CRP), and perceived stress comparably to active treatments. Elizabeth Blackburn's research showed long-term meditators have 30% longer telomeres than age-matched controls, and a Shamatha Project study demonstrated that intensive meditation retreats increase telomerase activity by 30%. Structural MRI studies show regular meditation increases cortical thickness in the prefrontal cortex, insula, and hippocampus while reducing amygdala volume. Even 10 minutes daily produces measurable HRV and cortisol improvements within 8 weeks.
Indications
- Stress reduction and cortisol regulation
- Cognitive function preservation and attention enhancement
- Telomere maintenance and telomerase activation
- Inflammatory marker reduction
- Anxiety and depression management (adjunctive)
- Blood pressure reduction
- Sleep quality improvement
Mechanism of Action
Meditation reduces activity and functional connectivity in the default mode network (DMN), decreasing mind-wandering and rumination
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| Mindfulness Meditation | 10-20 min daily | Daily | Focus on breath; non-judgmental awareness of thoughts |
| Transcendental Meditation | 20 min 2x daily | 2x daily (AM and PM) | Requires certified TM instruction; most studied for BP reduction |
Evidence Grade
GRADE C
Safety & Contraindications
- Generally very safe for all populations
- Individuals with PTSD or severe trauma may experience distressing experiences during intensive practice — guided instruction recommended
- Not a substitute for mental health treatment when clinical intervention is needed
- Intensive retreats (10+ days) should only be attempted by experienced practitioners