The relationship between melatonin and meditation

The relationship between melatonin and meditation

People who meditate find that the practice has positive health effects, such as peace of mind. But there is research that suggests that the meditation can increase levels of melatonin, a hormone that helps regulate sleep and appears to affect other hormones in the body.

What is melatonin?

Melatonin is produced by the pineal gland in the brain. Philosopher René Descartes called this tiny gland "the seat of the soul." In the Hindu spiritual tradition, the techniques of meditation are used to direct energy flow through seven energy centers in the body, or chakras, and selectively activate or suppress their associated glands. The pineal gland corresponds to ajna chakra (third eye), located at the top of the head and believed to influence happiness.

Research

The connection between melatonin and the meditation was first studied in 1995 by researchers from the Program for reducing stress and relaxation of the University of Massachusetts Medical Center. Because melatonin is mainly produced at night, urine samples are then collected and tested for 6-sulfatoxymelatonin, a breakdown product of melatonin that is believed to be an accurate reflection of melatonin levels in the blood.

The researchers found that women who meditated had significantly higher levels of melatonin than women who did not practice.

Another study found that the meditation before bed increases melatonin levels for that night. No increases in blood melatonin levels were noted on nights when participants did not meditate. This suggests that a regular meditation practice is necessary.

For maximum benefit, try meditating for twenty minutes to half an hour before bed, using the technique that feels most comfortable to you. Choose from the wonderful guided meditations by Milena Goleva HERE.

Meditation methods

1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff. Try to put aside all thoughts of the past and future and stay in the present.
2. Become familiar with your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall. Notice the air entering your nostrils and leaving your mouth. Notice how each breath changes and is different.
3. Watch each thought come and go, whether it's worry, fear, anxiety, or hope. When thoughts pop into your mind, don't ignore or suppress them, just note them, stay calm, and use your breath as an anchor.
4. If you find yourself drifting into your thoughts, observe where your mind has gone without judgment and simply return to your breathing. Remember not to be hard on yourself if this happens.
5. As the time approaches, sit for a minute or two, becoming aware of where you are. Get up gradually.

A relaxation response

1. Find a quiet place and sit in a comfortable position. Try to relax your muscles.
2. Choose a word or phrase that has special meaning to you and makes you feel calm. Or you can try the words "Ham Sah," a Sanskrit mantra meaning "I am that."
3. As you inhale, slowly make the sound "haaam" as if you are sinking into a hot bath. As you exhale, slowly let out a "saah," which should feel like a sigh.
4. Breathe slowly and naturally. Inhale through the nose and pause for a few seconds. Exhale through the mouth, again pausing for a few seconds.
5. Don't worry about how well you're doing, and don't feel bad if thoughts or feelings intrude. Just say to yourself, "Oh, okay" and go back to your repetition.
6. As the time approaches, continue to be aware of your breathing, but sit quietly. Realizing where you are, slowly open your eyes and stand up gradually.