But from a scientific perspective, how exactly does meditating affect your body?

但從科學角度來看，冥想究竟如何影響我們的身體？

Does it really do anything?

它真的有實質功效嗎？

It all starts in the brain.

一切都是從腦開始。

During meditation, brain scans see increased activity in regions directly correlated with decreased anxiety and depression, along with increased pain tolerance.

在冥想過程中，可由腦部掃描看出，與減緩焦躁憂鬱相關區塊的活動量增加，而耐痛度也跟著提升。

The Default Mode Network, in particular, is activated when one's mind is at rest and not focusing on the outside world, and has been found to improve memory, self-awareness, and goal setting.

尤其是大腦的預設模式網路，會在人們腦部放鬆並不專注於外在時被啟動，而研究也發現，此狀態可強化記憶力、自我意識以及設立目標能力。

Want to be more caring to your friends and family?

想要對家人朋友更體貼嗎？

When scientists compared the brains of Buddhist monks to new meditators, they found the region of the brain associated with empathy to be much more pronounced in the monks.

當科學家比較和尚以及初階冥想者的大腦時，他們發現和尚大腦中與同理心相關的區塊，相對活躍許多。

It also literally changes your brain waves, and we can measure these frequencies.

它也會真正地改變你的腦波，而我們能夠測量這些頻率。

Meditators have higher levels of Alpha waves, which have been shown to reduce feelings of negative mood, tension, sadness, and anger.

冥想者有較高頻率的 α 波，它被證實能減緩負面情緒、壓力、難過與憤怒。

And if that wasn't enough, it also physically changes our brain shape and size.

除此之外，它還可以實際地改變頭腦的形狀與大小。

Studies found that after 8 weeks of a meditation program, gray matter was more dense in areas associated with learning, memory processing, and emotion regulation.

研究發現，進行 8 週冥想計畫後，與學習、記憶處理及情緒控管區相關聯的大腦灰質密度變得更高。

And yet the amygdala, which deals with stress, blood pressure, and fear, had decreased gray matter!

然而，在處理壓力、血壓以及恐懼的杏仁核中，大腦灰質的密度則下降。

When we look at the entire body, not only do we see decreased blood pressure, but it can also increase the variability of your heart rate.

當我們觀察整個人體，除了觀察到血壓下降之外，心率變異分析也可能提高。

And while this may sound harmful, it actually plays a critical role in properly transporting oxygen and carbon dioxide throughout your body.

這雖然聽起來像是對身體有害，但它事實上對於順利傳遞體內氧氣和二氧化碳至關重要。

Think you're getting sick?

覺得自己快生病了嗎？

In a study where both meditators and non-mediators were given the flu virus, meditators were able to produce a greater number of antibodies and had increased immune function.

在一場研究中，冥想者與非冥想者同時被施予流感病毒後，冥想者體內能夠製造較多的抗體，身體免疫功能也較為提升。

If we go a little deeper, we can even see changes on a cellular level.

如果我們再深入探究，甚至可以看到細胞也發生了變化。

Your chromosomes have protective protein complexes called telomeres, which help reduce damage to your DNA and lower cell death.

你的染色體具有稱為「端粒」的防護性蛋白複合體，作用在於降低 DNA 損壞並降低細胞死亡率。

And a shortened telomere length has been linked to several diseases such as cardiovascular disease, diabetes, Alzheimer's, and cancer.

而縮短的端粒與某些疾病的產生息息相關，如心血管疾病、糖尿病、阿茲海默症以及癌症。

Amazingly, when cancer survivors completed a meditation program, their bodies showed significant increases in telomere length.

驚人的是，當癌症病患完成一套冥想療程，他們體內的端粒長度有顯著增長。

It's believed that psychological intervention, particularly decreasing stress, has a direct effect on the enzyme telomerase, which has been shown to counteract shortening by adding DNA to the shrinking telomeres.

據信，心理反應的介入，尤其是壓力的減輕，對於端粒酶有直接影響，研究證實它會在萎縮端粒中加入 DNA，以對抗端粒的縮短。

Of course, meditation is not a substitute for other medical advice or a healthy lifestyle.

當然，冥想並不能取代其它的醫療建議或是健康的生活模式。

We don't want you leaving this video thinking it will cure cancer.

我們可不希望你看完影片後認為冥想可以治癒癌症。

But much like hitting the gym can grow your muscles and increase your overall health,

但就跟去健身房可以幫助你鍛鍊肌肉及提升整體健康一樣，

it seems that meditation may be a way of working out your brain with extra health benefits.

冥想似乎是一種能夠幫你鍛鍊大腦，還有附加健康益處的方法。

And since your brain controls, well, all of you, why not relax and say "om" every once in a while?

既然你的大腦掌控了你的一切，何不偶爾放鬆一下，說聲「唵」呢？

And if you like working out your brain, be sure to get our AsapSCIENCE book, which is now available for pre-sale at asapscience.com/book.

如果你喜歡鍛鍊大腦，那你一定買一本 AsapScience，現在就可以在 asapscience.com/book 預購。

We've got answers to your most asked burning questions, persistent rumors, and unexplained phenomenon!

對於常見的棘手問題、流傳已久的謠言或是無法解釋的現象，我們都有答案！

Whether you're a huge science fan or just a curious mind,

無論你是超級科學迷或只是秉持著一顆好奇心，

the book has something for everyone, and we're so excited for you to read it and show off your new found knowledge to all your friends!

你都會在書中找到有趣之處，而我們很期待你一探究竟，並向朋友炫耀你所學的新知！

Thanks again for all the support through the years, helping us share a love of science with the world!

再次感謝大家多年來的支持，幫助我們跟世界分享對科學的熱愛！

And subscribe for more weekly science videos.

並請訂閱以每週觀看更多的科學影片。