Advertise on podcast: Acem Meditation

In Scandinavian workplaces, meditation was found to improve more than just stress levels. Employees who practiced Acem Meditation regularly reported better sleep, less muscle pain, and fewer worries—clear signs of improved stress management. But there was another surprising result: After six months of meditating, participants showed a reduction in psychological defense mechanisms—the unconscious strategies we use to protect ourselves emotionally. This is considered a marker of psychological maturity, making it easier to connect with others and respond more flexibly to life’s daily challenges. Research references Hersoug A, Wærsted, M, Lau B. Nondirective meditation used in stress management. Nordic Psychology 2018;70(4):290-303. Hersoug A, Waersted M, Lau B. Defensive Functioning Moderates the Effects of Nondirective Meditation. Front Psychol. 2021;12:629784.

In Scandinavian workplaces, meditation was found to improve more than just stress levels. Employees who practiced Acem Meditation regularly reported better sleep, less muscle pain, and fewer worries—clear signs of improved stress management. But there was another surprising result: After six months of meditating, participants showed a reduction in psychological defense mechanisms—the unconscious strategies we use to protect ourselves emotionally. This is considered a marker of psychological maturity, making it easier to connect with others and respond more flexibly to life’s daily challenges. Research references Hersoug A, Wærsted, M, Lau B. Nondirective meditation used in stress management. Nordic Psychology 2018;70(4):290-303. Hersoug A, Waersted M, Lau B. Defensive Functioning Moderates the Effects of Nondirective Meditation. Front Psychol. 2021;12:629784.

High blood pressure affects over a billion people worldwide. Even small improvements can make a big difference to public health. A study of Swedish train drivers—working night shifts and irregular hours—found something remarkable: after six months of practicing Acem Meditation, their blood pressure was significantly lower. They also reported fewer symptoms of stress. This suggests that long-term meditation may help reduce one of the world’s most common health risks—without medication. Research references Ellingsen Ø. A marker of stress reduction. In: Eifring H, editor. The Power of the Wandering Mind. Oslo: Dyade Press; 2019. Davanger S, Eifring H, Hersoug A. Fighting stress. Reviews of meditation research. 1st ed. Oslo: Acem Publishing; 2008.

High blood pressure affects over a billion people worldwide. Even small improvements can make a big difference to public health. A study of Swedish train drivers—working night shifts and irregular hours—found something remarkable: after six months of practicing Acem Meditation, their blood pressure was significantly lower. They also reported fewer symptoms of stress. This suggests that long-term meditation may help reduce one of the world’s most common health risks—without medication. Research references Ellingsen Ø. A marker of stress reduction. In: Eifring H, editor. The Power of the Wandering Mind. Oslo: Dyade Press; 2019. Davanger S, Eifring H, Hersoug A. Fighting stress. Reviews of meditation research. 1st ed. Oslo: Acem Publishing; 2008.

In this audio we explore how Acem Meditation affects brain activity, based on scientific studies using EEG and fMRI. EEG readings show increased alpha and theta brainwaves—linked to deep relaxation, memory processing, and self-awareness. At the same time, brain scans (fMRI) reveal higher activity in areas related to insight and memory, including the prefrontal cortex and hippocampus. Surprisingly, the brain’s default mode network—active during spontaneous thought and inner reflection—is more engaged during Acem Meditation than during ordinary rest. This suggests that the technique stimulates both calm and cognitive processing, without relying on concentration. Whether you're a beginner or experienced meditator, this audio gives insight into how the brain responds to non-directive, open awareness meditation. Research references Davanger S, Ellingsen O, Holen A, Hugdahl K. Meditation-specific prefrontal cortical activation during acem meditation: an fMRI study. Percept Mot Skills. 2010;111(1):291-306. Xu J, Vik A, Groote IR, Lagopoulos J, Holen A, Ellingsen O, et al. Nondirective meditation activates default mode network and areas associated with memory retrieval and emotional processing. Front Hum Neurosci. 2014;8:86. Lagopoulos J, Xu J, Rasmussen I, Vik A, Malhi GS, Eliassen CF, et al. Increased theta and alpha EEG activity during nondirective meditation. J Altern Complement Med. 2009;15(11):1187-92.

In this audio, we explore how Acem Meditation affects brain activity, based on scientific studies using EEG and fMRI. EEG readings show increased alpha and theta brainwaves—linked to deep relaxation, memory processing, and self-awareness. At the same time, brain scans (fMRI) reveal higher activity in areas related to insight and memory, including the prefrontal cortex and hippocampus. Surprisingly, the brain’s default mode network—active during spontaneous thought and inner reflection—is more engaged during Acem Meditation than during ordinary rest. This suggests that the technique stimulates both calm and cognitive processing, without relying on concentration. Whether you're a beginner or experienced meditator, this audio gives insight into how the brain responds to non-directive, open awareness meditation. Research references Davanger S, Ellingsen O, Holen A, Hugdahl K. Meditation-specific prefrontal cortical activation during acem meditation: an fMRI study. Percept Mot Skills. 2010;111(1):291-306. Xu J, Vik A, Groote IR, Lagopoulos J, Holen A, Ellingsen O, et al. Nondirective meditation activates default mode network and areas associated with memory retrieval and emotional processing. Front Hum Neurosci. 2014;8:86. Lagopoulos J, Xu J, Rasmussen I, Vik A, Malhi GS, Eliassen CF, et al. Increased theta and alpha EEG activity during nondirective meditation. J Altern Complement Med. 2009;15(11):1187-92.

Your heart doesn’t just respond to physical activity—it also reacts to your mental state. Acem Meditation has been shown to activate the parasympathetic nervous system, the part that helps you relax and recover. This shift happens within just 5 to 6 minutes after you begin meditating, and leads to slower heart rate and reduced cardiovascular stress. In contrast, the sympathetic nervous system is what drives stress and prepares the body for action. Long-term overactivation of this system is linked to serious heart problems—like high blood pressure, arrhythmias, and heart attacks. By boosting parasympathetic activity, Acem Meditation helps counterbalance stress and supports long-term heart health—naturally, and effectively. Research references Solberg EE, Ekeberg O, Holen A, Ingjer F, Sandvik L, Standal PA, et al. Hemodynamic changes during long meditation. Appl Psychophysiol Biofeedback. 2004;29(3):213-21. Nesvold A, Fagerland M, Davanger S, Ellingsen Ø, Solberg E, Sevre K, et al. Increased heart rate variability during nondirective meditation. Eur J Cardiovasc Prev Rehab. 2011;19(4):773-8. Ellingsen Ø. A marker of stress reduction. In: Eifring H, editor. The Power of the Wandering Mind. Oslo: Dyade Press; 2019.

Your heart doesn’t just respond to physical activity—it also reacts to your mental state. Acem Meditation has been shown to activate the parasympathetic nervous system, the part that helps you relax and recover. This shift happens within just 5 to 6 minutes after you begin meditating, and leads to slower heart rate and reduced cardiovascular stress. In contrast, the sympathetic nervous system is what drives stress and prepares the body for action. Long-term overactivation of this system is linked to serious heart problems—like high blood pressure, arrhythmias, and heart attacks. By boosting parasympathetic activity, Acem Meditation helps counterbalance stress and supports long-term heart health—naturally, and effectively. Research references Solberg EE, Ekeberg O, Holen A, Ingjer F, Sandvik L, Standal PA, et al. Hemodynamic changes during long meditation. Appl Psychophysiol Biofeedback. 2004;29(3):213-21. Nesvold A, Fagerland M, Davanger S, Ellingsen Ø, Solberg E, Sevre K, et al. Increased heart rate variability during nondirective meditation. Eur J Cardiovasc Prev Rehab. 2011;19(4):773-8. Ellingsen Ø. A marker of stress reduction. In: Eifring H, editor. The Power of the Wandering Mind. Oslo: Dyade Press; 2019.

Can meditation change your body’s chemistry? Two studies measured hormone levels before and after one hour of Acem Meditation—and compared them to non-meditators resting for the same amount of time. The results? Meditators had higher baseline levels of melatonin, the hormone that helps regulate sleep, but levels actually decreased slightly during meditation. They also had more serotonin, a key brain chemical involved in mood, memory, and learning. However, serotonin levels dropped slightly in both groups after the session. Interestingly, endorphin levels and pain tolerance were not affected by meditation. These findings suggest that regular meditation may influence your overall hormonal balance—even if short-term changes are subtle. Research references Solberg EE, Holen A, Ekeberg O, Osterud B, Halvorsen R, Sandvik L. The effects of long meditation on plasma melatonin and blood serotonin. Med Sci Monit. 2004;10(3):CR96-101. Øktedalen O, Solberg, EE., Haugen, AH., Opstad, PK. The influence of physical and mental training on beta-endorphin level and pain perception after intensive physical exercise. Stress and Health. 2001;17:121-7.

Can meditation change your body’s chemistry? Two studies measured hormone levels before and after one hour of Acem Meditation—and compared them to non-meditators resting for the same amount of time. The results? Meditators had higher baseline levels of melatonin, the hormone that helps regulate sleep, but levels actually decreased slightly during meditation. They also had more serotonin, a key brain chemical involved in mood, memory, and learning. However, serotonin levels dropped slightly in both groups after the session. Interestingly, endorphin levels and pain tolerance were not affected by meditation. These findings suggest that regular meditation may influence your overall hormonal balance—even if short-term changes are subtle. Research references Solberg EE, Holen A, Ekeberg O, Osterud B, Halvorsen R, Sandvik L. The effects of long meditation on plasma melatonin and blood serotonin. Med Sci Monit. 2004;10(3):CR96-101. Øktedalen O, Solberg, EE., Haugen, AH., Opstad, PK. The influence of physical and mental training on beta-endorphin level and pain perception after intensive physical exercise. Stress and Health. 2001;17:121-7.

We often think of meditation as calming the mind—but it may also help the body work smarter. A study published in the British Journal of Sports Medicine found that recreational runners who practiced Acem Meditation had better physical work efficiency. How? They produced less lactic acid during exertion, meaning their muscles required less energy to perform the same task. In a pilot study, meditation also seemed to reduce the immune system suppression typically triggered by high-intensity exercise. These findings suggest that regular meditation may help the body respond to stress more economically—physically and biologically. Research references Solberg EE, Halvorsen R, Sundgot-Borgen J, Ingjer F, Holen A. Meditation: a modulator of the immune response to physical stress? A brief report. Br J Sports Med. 1995;29(4):255-7. Solberg EE, Ingjer F, Holen A, Sundgot-Borgen J, Nilsson S, Holme I. Stress reactivity to and recovery from a standardised exercise bout: a study of 31 runners practising relaxation techniques. Br J Sports Med. 2000;34(4):268-72.

We often think of meditation as calming the mind—but it may also help the body work smarter. A study published in the British Journal of Sports Medicine found that recreational runners who practiced Acem Meditation had better physical work efficiency. How? They produced less lactic acid during exertion, meaning their muscles required less energy to perform the same task. In a pilot study, meditation also seemed to reduce the immune system suppression typically triggered by high-intensity exercise. These findings suggest that regular meditation may help the body respond to stress more economically—physically and biologically. Research references Solberg EE, Halvorsen R, Sundgot-Borgen J, Ingjer F, Holen A. Meditation: a modulator of the immune response to physical stress? A brief report. Br J Sports Med. 1995;29(4):255-7. Solberg EE, Ingjer F, Holen A, Sundgot-Borgen J, Nilsson S, Holme I. Stress reactivity to and recovery from a standardised exercise bout: a study of 31 runners practising relaxation techniques. Br J Sports Med. 2000;34(4):268-72.

Elite athletes already operate at the edge of human performance—so any measurable improvement is rare. Yet in a scientific study, elite shooters who learned Acem Meditation performed better in competition the following season. The control group—who received sport psychology training—did not show the same improvement. Interestingly, the difference only showed up under pressure, not during regular training. This suggests meditation doesn’t enhance skill—but helps athletes stay composed and perform at their best when it really counts. The key? Learning to stay mentally open and effortless under stress—rather than just pushing harder. And this insight may apply far beyond sports—to any high-stakes setting where performance matters. Research references Solberg EE, Berglund KA, Engen O, Ekeberg O, Loeb M. The effect of meditation on shooting performance. Br J Sports Med. 1996;30(4):342-6.

Elite athletes already operate at the edge of human performance—so any measurable improvement is rare. Yet in a scientific study, elite shooters who learned Acem Meditation performed better in competition the following season. The control group—who received sport psychology training—did not show the same improvement. Interestingly, the difference only showed up under pressure, not during regular training. This suggests meditation doesn’t enhance skill—but helps athletes stay composed and perform at their best when it really counts. The key? Learning to stay mentally open and effortless under stress—rather than just pushing harder. And this insight may apply far beyond sports—to any high-stakes setting where performance matters. Research references Solberg EE, Berglund KA, Engen O, Ekeberg O, Loeb M. The effect of meditation on shooting performance. Br J Sports Med. 1996;30(4):342-6.

Our blood contains several types of white blood cells that protect us under stress or infection. Normally, these cells increase when the body is under pressure—like a defense mode. Interestingly, recreational runners who practiced Acem Meditation daily had lower baseline levels of certain white blood cells compared to similar runners who did not meditate. Yet, after a tough half-marathon, their white blood cell count increased normally—just like non-meditators. This suggests that meditation may lower the body’s baseline stress, while keeping its defense response fully intact. Research references Solberg EE, Halvorsen R, Holen A. Effect of meditation on immune cells. Stress Medicine. 2000;16:185-90.