Dominique De-Light • Mar 24, 2020
How meditation has the same effects as a vacation Would you like to go on holiday? Escape the house, take a few weeks, maybe even a few months, out of everyday life? Perhaps somewhere exotic like trekking in the Himalayas, or a beach holiday in Bali? Or maybe you have more humble tastes such as a walking holiday a few hours away from where you live? I’m a classic armchair traveller, soaking up every travel show, imagining my next trip, flicking through Air BnB and admiring all the lovely places to stay, even though I usually only take one holiday a year. But what if someone told you, you could take a holiday every day? A mini-mini break. A chance to relax, feel that serenity of lying on a beach or breathing in mountain air. That sense that you’ve got away from it all. Recent research has shown that just fifteen minutes of meditation can give you the same feeling of a day’s vacation. Imagine that! No airports, no train stations, no expenses. Just fifteen minutes meditation anywhere you choose. I love this research because when I teach meditation to children, I often take them on a guided visualisation – we climb mountains, swim in rivers, explore the rainforest – we go on an imaginary journey whilst deepening our breathing and focusing our minds. I always knew that meditation was as good as a holiday but now the research says so too. The study followed forty university students who meditated for fifteen minutes a day for two non-consecutive two-week phases. The participants completed a daily survey that assessed their well-being, emotions and mindfulness for the eight-week study period. On days the participants meditated, they reported lower levels of negative emotions, such as anger, and scored higher on positive emotions such as gratefulness. They became more mindful, noticing birds singing, being aware of their feelings rather that being carried away by them. Researchers found similar associations on the days that participants were away on holiday, when they were relaxed. This research was carried out on people who were new to meditation; the impact on wellbeing and resilience is known to be even greater in those who practice long term meditation. The results are similar to a previous study which found mindfulness exercises are better than holidays for reducing stress and lifting mood. So, if you’re worried you might not be able to have a holiday due to Covid 19 restrictions, or maybe you’re wondering if you can afford one, look at practicing meditation – the effects on wellbeing can be just as good. Results include improved stress regulation, immune function and amyloid beta (Aβ) metabolism. (Aβ is a large membrane protein that normally plays an essential role in neural growth and repair. When corrupted it can destroy nerve cells, leading to the loss of thought and memory as in Alzheimer's disease). If you don’t know where to start, take a look at my resources page where there are links to a body scan and sleep meditations plus the fantastic Insight Timer app – a free resource with 1000’s of meditations. Forget packing your suitcase, find a comfortable chair or cushion and take a holiday with your mind.
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