Meditation

Benefits for Advanced Meditators: More Than Stress Management

Are you an advanced meditator? Or aspiring to be one? Read to learn how to get the benefits of being an advanced meditator, even if you’re a newbie!

Denise Everheart

What makes a meditator an advanced meditator? Is it solely the length of time a meditator has practiced? Does it take a year or many years before you are an advanced meditator? Or, can you become an advanced meditator using advanced techniques? And what are the benefits advanced meditators enjoy? As a lifelong meditator celebrating 52 years, I’m here to answer all your questions! Let’s dive in!

How long until I am an advanced meditator?

Let’s answer this question first because I know you’re wondering! Novice meditators, it's not as long as you might think! There are a few keys besides the length of time needed to become an advanced meditation practitioner.

Many meditation teachers try to give a precise prescription for the length of time—one year, two years, or many more. However, the truth is that time can vary according to the individual and technique used. In fact, many variables affect individual meditation journeys. No one can tell you exactly how long it will take.

When I first learned to meditate at 13, my meditation teacher said I could expect to be enlightened in just a few years. Be wary of such promises. Notably, I have since found a new meditation teacher and changed my meditation technique for the better.

The ancient text, Patanjali Yoga Sutras, gives some of the most important keys to gaining advanced status and subsequent benefits. Though it is mentioned that it takes a long time, it is also stated that practicing without a gap and with honor and respect establishes a lifelong meditation practice.

Start by committing to meditate every day, come what may. Treat your meditation practice with respect, not just something on your to-do list. Honor your teacher with remembrance and gratitude. This is the right way to start your journey to advanced experiences and benefits.

Benefits of a long-term meditation practice

mental health

Long-term meditators enjoy much more than just the early benefits of stress reduction, improved blood pressure, and relief from chronic pain. Here are some of the benefits advanced practitioners report.

Physical health benefits

Super immunity
Reduced age-related brain degeneration
Youthful appearance

Mental health benefits

general well being

Resiliency in the face of challenges and traumatic events
Refined mental clarity and focus
Self-compassion

Spiritual benefits

deeper states of meditation

Meditative experiences happening outside of meditation
Frequent deeper meditations
Greater connectedness with surroundings and people
Higher states of consciousness

What does science say about life-long meditators?

brain scanner

Size matters

Science has discovered a powerful connection between meditation and brain health. Through mindfulness and other meditation practices, research shows that meditators can effectively reverse the trend of decline and increase their brain cells, aka gray matter.

Research at UCLA suggests that meditating increases the size of the brain region associated with positive emotions. This is supported by one of the world's leading investigators in the field of neuroplasticity, neuroscientist Dr. Richard Davidson. During a study at the University of Wisconsin-Madison, he discovered the man subsequently named the “happiest person in the world”—the monk Matthieu Ricard.

Scientists connected 256 electrodes to the monk’s skull and conducted three hours of continuous MRI scanning as part of the research of long-term meditators, and had results “never reported before in the neuroscience literature.” Scientists were astonished at Ricard’s abnormally large capacity (in the brain) for joy.

This was mirrored in one of the largest studies to date, also by the University of Wisconsin-Madison, in which researchers examined brain activity in non, new and long-term meditators.

The increase in gray matter is not isolated to monks or those who have meditated for an extended time; even those who are relatively new to meditation saw increases.

Beneficial chemicals

You may have heard that your brain is a chemical factory unlike anything else. Our brains manufacture chemicals (neurotransmitters) that aid the mind and body in functioning, for better or worse. When our brains do not manufacture enough of these vital chemicals, our health and well-being suffer. However, researchers have found that meditation can help increase certain beneficial chemicals.

Serotonin regulates your mood, and meditation increases serotonin for that “feel-good” feeling without trying to create that feeling with outside experiences.

DHEA, known as the longevity hormone, is why many people who have meditated for many years do not look their age. Meditation has been shown to boost DHEA levels, possibly contributing to living longer.

Endorphins, another happiness neurotransmitter, increase with meditation and give that “natural high” feeling we all love!

Growth hormone is responsible for the fat, muscle, tissue, and bones in our bodies and naturally decreases as we age. And you guessed it, meditation can help with that, too!

Melatonin, a popular sleep aid, is a naturally occurring hormone responsible for restful sleep and mood regulation. Practice meditation to boost this sleep hormone!

These important brain chemicals are significantly higher in long-term meditators.

How long does meditation take to change your brain?

The changes start to appear in just a few weeks of daily practice.

How to become an advanced meditation practitioner

Advanced practitioners have one thing in common. They have a dedicated practice and meditate every day or nearly every day. Sometimes, life happens—but nothing discourages them from continuing their daily practice. Even if they do not notice benefits, they sit quietly and meditate daily. If you are committed to the daily practice of meditation, you will become an advanced practitioner. It's just a matter of time.

For those of you who are unsure whether you have what it takes, there is a shortcut! It's all about what technique you use! Keep reading to learn more.

Advanced meditation techniques that even a newbie can do!

advanced meditation practices

You don’t have to do hours of meditation at a time or even many years to experience advanced meditation benefits. You have to meditate “smart.” You can biohack your way to enjoy altered states of higher consciousness. Check out these "super" advanced practices.

Guided meditations

Guided meditations are often seen as a quick stress relief remedy. But did you know there are advanced guided meditations called Hollow and Empty Meditations? The Art of Living Foundation offers Silent Retreats exclusively featuring these meditations for both novices and experienced meditators.

In the last 30 years, I have attended more than 70 of these retreats, known as The Art of Living Part 2 course. The Hollow and Empty Meditations and other aspects of these Silent Retreats have contributed greatly to my life-long practices and the many benefits I enjoy every day.

The only requirement to attend this advanced course is to take the Part 1 course (details below). You do not need to meditate for years to benefit from this advanced meditation technique.

Unguided meditation practice

advanced meditation

When you think of advanced meditation experiences, do you think of someone sitting perfectly still in silence with a blissful expression on their face? If you have tried to do unguided meditation, you probably already know it can sometimes be challenging.

Breathing impacts the mind and body in very particular ways. Your breath is connected to your mind and emotions. And specific breathwork practices can greatly benefit your meditation experience.

When you use breathwork like 3-stage breathing and Bhastrika, thoughts naturally reduce, and your body settles down. Other helpful breathing exercises include alternate nostril breathing and bee breath. Deeper meditation is possible through the breath.

The Art of Living Journey for advanced benefits

One easy way to ensure advanced meditative states happen for you is to start your journey with the Art of Living. Whether you are a newbie or a veteran, the Art of Living Journey app curates step-by-step support with beginner and advanced programs (online and in-person). They also have special training programs, on-demand guided meditations, ancient wisdom for modern-day living, and more. You can even watch the commentary on the Patanjali Yoga Sutras by a master of meditation, my meditation teacher, Gurudev.

The first step on the journey is to learn SKY Breath Meditation (Sudarshan Kriya) on the Art of Living Part 1 course. SKY is the perfect blend of breathwork and meditation and gives profound experiences from day one.

Interestingly, a recent study at Yale University compared the effectiveness of SKY Breath Meditation with a mindfulness practice and found that SKY provided far greater results. Did I hear someone say advanced meditator?