Meditation Day 8: ROI of Meditation & DYI Retreat (August 10, 2025)
“I’m too busy to meditate” is something I hear from time to time, even though it’s patently not true. Conservatively, for every one minute of meditation you give yourself (upto 30 minutes a day), you get back up to nine minutes of productivity according to How to Train Your Mind by Chris Bailey. If you knew that you could have a solid 4.5 hours of productive quality time back in your day for the small investment of 30 minutes of meditation, would you make time for it? Perhaps you start small and give yourself just 10 minutes to receive an hour and half of highly productive time in your day.
I’ve had the pleasure of consuming a number of really good books on meditation. If you’re new to meditation, you might enjoy 10% Happier by Dan Harris. He’s a true beginner’s skeptic turned advocate yet total realist. Rather than promising enlightenment, he conservatively promises being just 10% happier (although admits most achieve much more than this).
And, of course, there are hundreds of others — many by guru Thich Naht Hanh. I recommend starting with No Mud, No Lotus: The Art of Transforming Suffering. But it all depends on why you choose to meditate in the first place. So let’s start there as this will help shape commitment to a daily practice.
Why Meditate? Finding Purpose
My purpose for meditation has changed over the years and I wouldn’t be surprised if that’s common for most people. For as long as I can remember, my mind felt like it was stuck in 5th gear. I’m sure if I was born today I would have been diagnosed with ADHD. Both my kids have this diagnosis and they sure didn’t get it from my wife, Elena.
I began my practice of meditation to slow down my racing brain. Recently, a study published in the Journal of the American Medical Association (JAMA) found that mindfulness-based stress reduction (MBSR) is just as effective as escitalopram (the generic name for Lexapro) in treating adults with anxiety disorders. Similar studies have found that practicing mindfulness can result in improvements in cognition, immune system function, sleep, chronic pain, depression, anxiety and there are more active studies currently taking place.
Once I noticed the slow down in my brain, other things started to open up. I noticed that I shifted my focus from the future and spent much more time in the present moment. Growing up, I didn’t love my circumstances so I spent much of my time dreaming about a future I was committed to building. The trouble is, even as I built that very future, I continued to dream of an even brighter and better future, thereby never enjoying the present. And so on.
Here’s a list of all the evolving purposes in which meditation has improved my life in some meaningful ways:
Slowed down the racing thoughts in my brain
Increased my ability to focus on one thing at a time
Stopped living in the future so that I could “Be Here Now”
Increased my joy and happiness by being fully present with my family
Noticeable shift from deep-rooted scarcity to infinite abundance
Deep gratitude for everything I have in my life including my life itself
Letting go of anger, hatred, resistance and negative emotions
Increase overall positivity and willing to see the gifts in “bad” things
Ultimately, embracing Byron Katie’s, “Loving What Is” philosophy
Being Love (i.e. Unconditional Inner Peace & Unbound Compassion)
Now that may seem like an esoteric list, but it has grown from the deeply practical and productive to much more emotional and spiritual as my needs have grown and evolved over time. What started out as a way to increase my productivity and effectiveness has grown into a “become a better person” tool.
Scientific ROI of Meditation
But none of the aforementioned will mater without the science to back it up, so let’s get into that part so that you can better understand the return on investment of your time dedicated to meditation. Afterall, according to Chris Bailey in How to Train Your Mind, you conservatively will gain 9 minutes for every 1 minute you invest in meditation (up to 30 minutes per day). After 30 minutes, there is a noticable diminishing return, but some choose to go longer anyway.
Here’s the topline summary. Scientific research demonstrates that meditation offers a positive return on investment (ROI) in various areas, particularly in stress reduction, mental health improvements, and cognitive enhancement. Studies show meditation can reduce symptoms of anxiety and depression, improve sleep, and enhance focus and attention. Furthermore, meditation practices have been linked to positive changes in brain structure and function, potentially improving neuroplasticity, memory, and emotional regulation.
1. Stress Reduction and Mental Health:
Meditation is widely recognized for its ability to reduce stress by balancing the endocrine and immune systems, as well as lowering cortisol levels (the stress hormone).
Research indicates that meditation can be effective in managing symptoms of anxiety, depression, and chronic pain.
Mindfulness-based interventions have shown promise in clinical settings for treating various psychiatric conditions like anxiety disorders, addictive disorders, and post-traumatic stress disorder.
2. Cognitive Enhancement:
Studies suggest that meditation can improve attention, focus, and memory.
Meditation practices have been linked to changes in brain structure and function, including increased gray matter volume in areas associated with attention and emotional regulation, as well as changes in functional connectivity within the brain.
Some research indicates that meditation can enhance cognitive flexibility and improve the ability to cope with stress and challenging situations.
3. Physical Health Benefits:
Research suggests that meditation can have positive effects on cardiovascular health, with studies showing a decrease in artery wall thickness among meditators.
Meditation has been linked to improved sleep patterns and reduced inflammation.
In some cases, meditation may even play a role in counteracting the shortening of telomeres, the protective caps on the ends of chromosomes, which are associated with aging.
4. ROI in Specific Settings:
A German tech company, SAP, reported a 200% ROI for mindfulness training, citing improved focus, reduced stress, increased employee engagement, and decreased absenteeism.
Meditation practices have been incorporated into workplace wellness programs, with companies reporting increased productivity and reduced healthcare costs.
Important Considerations & Disclaimers:
First, seek medical advice before starting a meditation program — especially if you’re looking to reduce or replace things like your anxiety medication, ADHD or antidepressant medications. This should all be done in partnership with your medical professional(s).
While research supports the benefits of meditation, it's important to note that the effectiveness can vary, and some studies have shown only small to moderate improvements in certain areas.
Meditation is not a substitute for other forms of treatment or a healthy lifestyle.
It's crucial to approach meditation with realistic expectations and to find a practice that suits individual needs and preferences.
Ready to Dive In? Try This:
Remember my last blog post that “Insights are useless unless developed into skills”? Well this is a prime example. Doesn’t matter if you’re “convinced” that meditation can change your life. Unless you’re practicing every day consistently (ideally 30 minutes a day) then meditation isn’t having the kind of impact that it could be having on your life.
Try How to Train Your Mind by Chris Bailey. Technically, it’s an audiobook, but he frames it as a “retreat” and I buy that. If you carve out some spaciousness and do the exercises as designed, you can begin a practice and stick with it. If you struggle to adopt a daily 30 minute practice (or even a daily 5 or 2 minute practice), might I suggest another book: Tiny Habits by BJ Fogg.
I would estimate that somewhere between 80 and 90% of my life is driven by habit. From when I first wake up in the morning to when I go to bed at night. So much of our lives are habitual, it’s almost scary to admit. Tiny Habits by BJ Fogg was the first book to give me a step-by-step instruction manual on how to end the bad habits that I didn’t want.
This included watching less television, spending fewer hours on social media, and exiting the news entirely (which I have). And adding in the habits that I do want such as MEDS-RX. That is, Meditating every day for 30 minutes, Exercising every day for at least 30 minutes, Dieting by eating the right foods consistently, Sleeping at least 7 hours every day by going to bed at 10pm sharp, improving my Relationships and being clear on the X-Factor I’m currently working on.
I can’t stress this enough, your daily habits are THE most important thing you have influence over IN YOUR LIFE. I won’t even say “control” as there are outside factors that are, indeed, out of your control, but if the majority of your days are created in the most life-affirming MEDS-RX habits, you will be living your best life. At least, that has been my experience.
As I wrap up this meditation retreat, I’m truly grateful for this time to slow down, pause and reflect. I hope these daily reflections have been supportive in your journey as well. With deep love and compassion, I thank you you for your attention and presence. I realize what a premium it is these days ;-)
