Amid Rising Mental Distress Meditation Gains Scientific Legitimacy

Meditation is no longer viewed only as a spiritual or philosophical pursuit. It is now increasingly recognised as a scientifically validated tool for managing stress and regulating the brain’s emotional responses.

Prof. (Dr.) Kashinath Samagandi, Director at Morarji Desai National Institute of Yoga (MDNIY) Director said, “Modern lifestyles, long working hours and constant digital engagement are creating sustained psychological pressure, making meditation an essential preventive and therapeutic tool.”

He further pointed out that nearly 60–70 per cent of stress today is occupational in nature. Hence, there is a need to align the body and mind through practices laid down in the Patanjala Yogasutra.

At an event held in the national capital to mark World Meditation Day on December 21, Dr. Samagandi along with other speakers underscored the clinical relevance of meditation amid rising workplace stress and mental health concerns.

Scientific evidence, Dr. Samagandi added, is steadily reinforcing what ancient yogic texts have long suggested. Neuroimaging studies indicate that Om chanting reduces activity in the amygdala, the brain region associated with fear, anxiety and negative emotions, by activating the prefrontal cortex responsible for higher cognitive control.

Referring to recent research, he explained that an fMRI study showed significant deactivation of the amygdala during loud Om chanting compared to a resting state.

He also cited work by researchers at AIIMS-Delhi, who have documented changes in brain activity during Yoga Nidra, linking the practice to deep relaxation, improved emotional regulation and reduced systemic inflammation. Bringing in the spiritual dimension of meditation, Swami Muktimayananda of the Ramakrishna Mission, Delhi, called for turning inward to calm mental fluctuations.

He stresses the importance of practising Yama and Niyama, the ethical foundations of yoga, to overcome ego, jealousy and unfulfilled desires that disturb inner peace.

From a practitioner’s perspective, Atul Chawla of Delhi-based Vishvas Meditation said, “Meditation is accessible across age groups and enables individuals to observe thoughts with detachment and develop emotional stability, reducing dependence on external validation.”

Explaining the physiological mechanisms involved, Dr. IN Acharya, Programme Officer at MDNIY, pointed out that Patanjali considered pranayama central to restraining mental fluctuations. Beyond its spiritual significance, meditation has measurable biological effects, including regulation of metabolic rates, increased grey matter associated with learning and memory, and enhanced neuroplasticity, he says.

In fact, the United Nations General Assembly last year declared December 21 as World Meditation Day to promote awareness of the practice’s benefits and reaffirm the right to the highest attainable standard of physical and mental health. The observance aligns closely with the Ministry of Ayush’s broader efforts to integrate India’s traditional knowledge systems with modern healthcare approaches.

The World Health Organization (WHO) has also acknowledged meditation as a powerful self-care tool that can reinforce conventional treatments and improve overall well-being, particularly in managing anxiety and stress-related conditions. Global spiritual leaders have echoed this growing consensus.

“When attention deficiency is so much, meditation is absolutely essential,” said Gurudev Ravi Shankar, speaking at an event at the UN Headquarters ahead of World Meditation Day. “Nearly 500 universities around the world have today started to adopt meditation. Hospitals are adopting meditation,” he added.

Offering a scriptural perspective while talking to The Health Outlook, Santosh Kumar Gupta, associated with Gita Parichay Abhiyan since 2011, pointed out that "The Srīmad Bhagavad Gītā devotes an entire chapter to meditation as a discipline rooted in purifying consciousness.”

Gupta explained that while people may experience physical benefits such as calmness and relaxation, the Gītā presents meditation as a much deeper process. He elaborated that the Gītā teaches that the mind does not truly belong to the individual, and that the greatest impurity of the mind lies in the sense of ownership over it. Letting go of this attachment, he said, initiates purification.

The text, he noted, details the posture (āsana), diet, lifestyle and environmental conditions conducive to meditation, as well as methods to gradually steady the mind.

Meditation, he noted, is ultimately the union of the individual self with the supreme self — a spiritual discipline aimed at inner transformation, not merely relaxation. Modern research supports these insights.

Multiple studies show that people who meditate regularly for at least two months become more intrinsically motivated to care for their health, a trait associated with balanced diets and consistent physical activity, according to Emma Seppälä, best-selling author, Yale lecturer and internationally recognised keynote speaker.

Writing for a website, she described meditation as a powerful tool for improving mental well-being. According to her, regular practice significantly reduces stress, anxiety and depression, while enhancing joy, calm and emotional balance.

She also highlighted its cognitive benefits, noting improvements in focus, memory, creativity and emotional regulation, enabling individuals to respond thoughtfully rather than react impulsively. Beyond mental health, Seppala says meditation cultivates compassion and empathy, strengthening relationships and deepening one’s sense of connection with self and others.

Institutional collaboration is further strengthening the evidence base.

For instance, the country’s premier health research institution, AIIMS Delhi has joined hands with Heartfulness Institute to collaborate on education and research, bringing meditation and science together to impact various dimensions of human health and well-being. Daaji (Kamlesh D. Patel), Founder of Heartfulness Institute and Guide of Heartfulness Meditation Worldwide, was of the view that there is a direct correlation between a healthy spirit and a healthy body. “Science has time and again proven that meditation leaves positive impacts on mind and body. We want to delve deeper and make the outcomes beneficial to mankind.”

“The idea is to help people acquire holistic wellness backed by science. Previous research at universities abroad have already shown how Heartfulness meditation techniques are instrumental in positive behavioral changes as well,” said Dr. M Srinivas, Director, AIIMS-Delhi. The agreement opens avenues to explore aspects of inner wellness that extend beyond conventional medical knowledge.

Talking to The Health Outlook, Dr. Rima Dada, Professor in the Department of Anatomy and Professor in-charge of the Media Cell cited multiple studies demonstrating that yoga and meditation play a significant role in the treatment and management of a range of conditions, including mental health disorders.

“Yoga is not synonymous with asanas alone. It comprises asana, pranayama and meditation,” she said. “Yoga is a mind–body energy medicine, yet most people associate it only with physical postures. In reality, the maximum benefits arise from regulated breathing practices (pranayama) and meditation (dhyana). These practices induce parasympathetic dominance — the body’s system for rest, digestion and repair — thereby reducing stress and harmonising the mind and body.”