Even around seven years ago, meditation was still something niche — something we mostly imagined being practised by specialists, perhaps people who understood its deeper or even sacred meaning. But several years have passed, and now we live in a reality where, even if you haven’t tried meditation yet, you have almost certainly heard about it a lot.

We have meditation apps and meditation coaches everywhere. A meditation class now sounds as normal as a yoga, boxing, or cycling one.

But how do you actually apply it to daily life? And what should you do if meditation feels like it is making things worse rather than better? We discussed this with Dr Jane Halsall, a chartered counselling psychologist at the Cornerstone Clinic Dubai, and Sophiya Faizal, co-founder of Paus Club — one of Dubai’s most forward-thinking wellness concepts.

Meditation might feel like a very modern wellness habit, but in reality it is anything but new. Its roots go back thousands of years to South Asia, particularly to ancient India, where early forms of meditation developed within Hindu traditions. Later, the practice became central to Buddhism.

For most of its history, meditation remained largely within spiritual and philosophical traditions. It was only in the 20th century that researchers and therapists began looking at meditation not as a religious ritual, but as a practical tool.

Its mass expansion began during the digital boom of the 2010s. But the real global surge — as you might guess without me telling you — came in 2020, during the pandemic. That year saw record numbers of meditation app downloads and subscriptions. Try to guess the number and I bet you would miss it. According to industry estimates, meditation apps have surpassed 300 million downloads worldwide.

And once we understand when this surge happened, the reasons behind it become much easier to see: people were searching for tools to reduce stress and cope with uncertainty. But there were also other, less obvious factors that helped meditation gain popularity.

The digital age has changed the way we focus. Notifications, emails, and endless scrolling constantly compete for our attention, and many people feel their ability to concentrate is slipping. In this environment, practices that promise to train attention suddenly become very appealing.

A 2025 survey found that 66% of workers report experiencing burnout — the highest level recorded so far. It is important to understand that burnout isn't just ordinary, temporary tiredness; it is long-term stress combined with a feeling of losing meaning or control at work. In this context, people are looking for tools that help them regulate themselves, and meditation began to look almost like the “magic pill” many were hoping for.

Interestingly, meditation’s modern popularity is also closely tied to the tech industry. Over the past decade, many leaders in Silicon Valley began promoting mindfulness as a productivity tool. Combined with the rapid growth of the global wellness culture, this created a powerful cultural shift — and, in many ways, an unexpectedly effective form of marketing for meditation.

Several neuroscience studies suggest that meditation affects a few key systems related to attention, stress, and self-awareness. But what exactly does meditation do in the brain?

One of the most cited findings involves the default mode network (DMN). The DMN is strongly linked to rumination, the repetitive thinking about worries, regrets, or imagined future problems.

Brain-scan studies have found that experienced meditators often show lower activity in this network, especially during mindfulness practice.

Meditation is often described by neuroscientists as attention training. Many practices involve focusing on a simple anchor — the breath, a sound, or bodily sensations. Over time this may strengthen brain areas related to focus and cognitive control.

Meditation may also influence the body’s stress response. Studies have found that mindfulness practices can reduce levels of cortisol, the hormone associated with stress.

Perhaps the most important effect of meditation isn't simply calmness, but awareness. Mindfulness practices encourage people to observe thoughts, emotions, and bodily sensations without immediately reacting to them.

One of the most well-known programmes in mindfulness research is Mindfulness-Based Stress Reduction, which is deliberately structured to last eight weeks, with participants typically practicing 20–45 minutes a day. This length isn't accidental — it was designed to give the brain enough time to build new habits of attention and awareness.

But the first changes often appear much sooner.

The good news is that meditation doesn’t have to take very long.

One study from Carnegie Mellon University found that 25 minutes of mindfulness meditation for three days in a row helped reduce psychological stress. Other research suggests that 10–15 minutes a day for a couple of weeks can already improve attention and working memory in beginners.

The short answer is yes — but that doesn't mean you should rush to close this article and decide meditation isn't for you.

One of the main effects of meditation is that it increases awareness of what is already happening in the mind. For some people, especially at the beginning, this can bring uncomfortable emotions to the surface.

Strong anxiety and trauma can sometimes be red flags for meditation, especially for unguided practice. Sitting quietly with one’s thoughts may trigger memories or emotional responses.

It can also simply be challenging for those who naturally have a very active mind. In such cases, more active forms of mindfulness — such as walking meditation, breathwork, or yoga — can be a better place to start.