Yes, it is possible to use anti-aging meditation to look young and feel youthful. Mudras and mantras can help too.

Let’s be honest. Everyone above the age of thirty wants to look younger. So here is the good news: you can use anti-aging meditation to look young, feel youthful, and slow the aging process. Indeed, many of my students in my online meditation lessons are surprised when they start to look younger.  Meditation can improve your skin and hair and even make you more attractive.

As a meditation teacher, many people ask me “Can meditation slow aging?” I confidently answer yes because I have seen both myself and my students look and feel more youthful by meditating. I always notice a younger attitude in the people I teach, as though they are more playful and less stressed, and you can see that on their faces. 

I’m very passionate about natural healing and spiritual health. And even though I do have a few wrinkles on my face, I do believe that meditation is anti-aging. I believe it is the best way to look young and feel young. Best of all, unlike cosmetic surgery, beauty products, and serums, mindfulness is safe. 

What Science Says About Anti Aging Meditations To Look Young

Scientific research shows that there is indeed a link between meditation and anti aging. 

We all have two different ages: the chronological age (for instance, I’m 38), and our biological age. And you can use anti-aging meditation techniques to change both those ages. 

It’s a well-known fact that the Buddha lived to the age of 80. And he lived in the 5th Century BCE, when the average age for death was under 40. That’s the equivalent of you or I living to the age of 150. How did Buddha do this? He stayed young with meditation.

Science has revealed that meditation slows aging. One way meditation does this is by affecting telomeres.  Telomeres are protein caps on the end of each chromosome in your body.  According to Masood A. Shammas at Harvard (Dana Farber) Cancer Institute, telomeres shorten naturally as we age, until the point where the cell can no longer divide anymore. This increases aging in the body and is associated with age-related diseases, including high blood pressure and heart problems. 

One of the main reasons why telomeres shorten quicker is because of stress, according to research from Elissa S. Epel et. al. at the Department of Psychiatry, University of California. And this is where we get into the effects of meditation for anti aging. Because meditation reduces stress it thereby slows the rate of telomere division.

One study by Marta Alda et. al. at Miguel Servet University Hospital [1] showed that experienced Zen meditators have on average 10% longer telomeres than the average person. The researchers state that the reasons for the longer telomeres is primarily due to an increase in self-compassion and a decrease in stress. The researchers also state that mindfulness (mindfully accepting emotions, memories and thoughts) has a positive effect on life longevity. Contrastingly, avoiding your problems and avoiding emotions appears to reduce life expectancy.

You might wonder whether these benefits are just for monks who have spent half their life meditating. Can you get the same results as a beginner meditator? Actually, yes, science suggests you can.

A 2013 study by Jill Sakai at the University of Michigan,[3] showed that practicing 15 minutes of meditation daily has immediate effects on genes and increases activity in the genes that create telomeres. It also reduces activity in genes involved in inflammation and stress, which helps to reverse body age. And this isn’t the only effect of meditation on aging, either. There are many more benefits of meditation for aging.

For starters, meditation reduces wrinkles. Sure, you have a lot of options with skin care. You have serums, oils, tonics, vitamins, and lotions for tightening and exfoliation. But in my opinion, meditation’s anti-aging properties beat all of those. Meditation deactivates the NF-kB skin gene [5], which is the gene of inflammation that causes wrinkles. In a 2009 study, dermatologist Dr. Howard Chang reversed the aging process in mice and completely changed the appearance of their skin. He did this by applying a concoction that deactivated the Nf-kB protein. This caused the rats’ skin to become thicker and firmer, which removed the wrinkles, essentially reversing body age.

meditation and anti aging

A UCLA study in 2013 [4] then revealed that meditation reduced activity of the NF-kB gene that causes wrinkles, which effectively means that meditation gives you younger looking skin.

I can say from personal experience that after I had been meditating for many months I definitely noticed that my skin looked much clearer and more youthful, and I do personally believe that this is because I meditate every day and have far less stress in my life. You might also note that many celebrities who meditate look decades younger, like Tom Brady and Gisele Bündchen.

Meditation increases collagen

Collagen and elastin are proteins that reduce the appearance of wrinkles by increasing skin elasticity. They are our main defense against wrinkly and saggy skin. The stress hormone cortisol, however, breaks down elastin and collagen, effectively killing our defence against wrinkles. This is why stress makes you look older. Stress signals the adrenal glands to release cortisol. Meditation is well known to reduce stress, and numerous studies [including a 2013 study at UC-Davis and Rutgers University] show that meditation reduces cortisol by up to 50%.

As you can see, meditation reduces age-accelerating biochemicals and increases collagen, and that is how to reverse the aging process naturally.

meditation and cortisol

Meditation makes Hair Look Younger

Not only is meditation anti-aging for skin it is also anti-aging for hair. We all know that stress affects hair. And hair problems, such as gray hair, are some of the sure-tell signs of aging. Meditation, however, can help to reduce stress so it doesn’t destroy your hair. A daily meditation practice Improves circulation, meaning more oxygen carried through the blood to nourish hair cells. 

meditation and hair (1)


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Best Types Of Anti-Aging Meditation To Look Young  

1. Start by stopping stress

The number one cause of accelerated ageing is stress. And yeah, I know, it is hard as hell to stop stress these days. Thankfully, you can use my guide to stopping stress.

Stress has a massive impact on every single part of our health, and especially on the aging process. Stress increases cortisol, which leads to wrinkles and also makes you feel stressed. So by reducing the stress in your life you will reduce wrinkles and help your mind to stay young.  Some of the best types of meditation for this are:

Here is one amazing anti-aging meditation to look young that will reduce the stress in your life. 

  1. Sit comfortably with good posture. Place your feet shoulder-width apart. Roll your shoulders back then let them relax. Slightly lower your chin to elongate your spine. 
  2. Close your eyes and breathe. Watch as your breath moves through your body. When thoughts or feeling occur, gently label them and then continue to focus on your breath. 
  3. Once you have been meditating on your breath for around ten minutes you will feel a noticeable feeling of inner peace in your body. Meditate on this feeling of inner peace. Continue to do so for ten minutes. This will relax your mind and reduce stress to help your body to stay young. 

2. Practice Zen  

Scientific research has specific pinpointed Zen meditation as one of the best types of anti-aging meditation to look young. Zen monks have been proven to have shorter telomeres and higher life expectancy specific because they practice meditation. And I don’t know about you, buy every time I see a Zen monk they seem to have less wrinkles than the rest of us. Zen meditation is also ideal for beginners, so if you’re new to meditation and want to reduce the effects of aging, give Zen meditation a shot. You can combine it with Zen walking for extra benefits.

3. Practice Loving Kindness Meditation

Loving Kindness Meditation (Metta) is a Buddhist meditation technique that is all about generating thoughts and feelings of compassion and love for yourself and for others.

Studies have revealed a direct link between self love and the aging process [The Relationship of Aging to Self-Esteem: The Relative Effects of Maturation and Role Accumulation, Bernadette E. Dietz].

People with higher levels of self love age slower. That’s partly because they are more likely to live healthy lifestyles such as by not smoking and not drinking. And it’s also because self love boosts positivity and reduces stress, leading to a decrease in chemicals that cause accelerated aging.

4. If you want to look young and more attractive…

Not only does meditation help you to avoid the numerous health problems of aging, meditation makes you more attractive too.

Sounds weird, right? But think about it. Meditation makes you more relaxed and more confident (both of which are sexy). It improves your posture so you stand taller and look leaner. And has positive effects on your skin and hair.

If you want to use meditation to stop aging visually, focus on relaxing meditation techniques. These tend to be the best anti-aging meditations to look young. They reduce the effects of stress and make you feel more relaxed and more confident, which will make you appear even more attractive than you already are.

5. Use mindfulness exercises like tai chi

There are lots of good anti-aging meditations that involve movement, such as Qi Gong and Tai Chi. These movement meditations help you to learn to move your body in better ways.  This reduces the effects of arthritis and helps reduce stress on your joints. There is considerable research into the benefits of tai chi for arthritis, including 

They also help to slow the mind down and to get you into that Zen state of mind so you’re more relaxed. That can have a profound effect on stress levels and help prevent the age-related conditions associated with stress. They can also help you age gracefully.

I highly recommend the video tutorials of Tai Chi teacher Paul Lam. 


6. Mantras 

Mantras are words or phrases used in Buddhism, Hinduism and Yoga. Mantras are chanted sounds that we meditate on (some people think of these as beauty spells , but they are far more scientific). We can think of these as sound meditations. To look young, try the Surya mantra, a powerful and ancient mantra that is used to create beautiful hair and smooth skin. Reciting this mantra daily will help to slow down the aging process according to sacred Hindu texts. You can learn about this in my Surya Mantra tutorial.


7. Mudras  

Mudras are specific hand or body positions that are used in yoga, Hinduism and Buddhism. There are mudras for a multitude of health concerns—both psychological and physical. For instance, there are mudras for weight loss, mudras for beautiful skin, and even mudras to reduce wrinkles.  The best mudra to look young is the Prithvi mudra, which helps with hair growth.

Here’s how to perform this mudra:

  1. Hold your hands a little in front of your face with your elbows bent
  2. Lightly hold the tips of your thumbs and fourth fingers together
  3. Hold the other fingers straight
  4. Meditate in this position.

8: Ayurveda

Ayurveda is a complex health system that originated in India and has recently become popular in the West. There are very many Ayurvedic practices to look young, including enemas, steam baths, and oil pulling (which is used for dental hygiene).

Remember, you’re only as old as you feel, and you can use these anti-aging meditations to look young.  

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1: Alda, M., Puebla-Guedea, M., Rodero, B., Demarzo, M., Montero-Marin, J., Roca, M., & Garcia-Campayo, J. (2016). Zen meditation, Length of Telomeres, and the Role of Experiential Avoidance and Compassion. Mindfulness, 7, 651–659. 

2: The Anti-Aging Impact of Meditation, Dr. Thiago Freire, Associate Professor & Lecturer, University Of Moscow PFUR, Anti-Aging Medicine, Head of Product Development and EMK Research, WSIMag,

3: Study reveals gene expression changes with meditation,  Jill Sakai, University of Michigan,

4: Yogic Meditation Reverses NF-κB and IRF-related Transcriptome Dynamics in Leukocytes of Family Dementia Caregivers in a Randomized Controlled Trial, David S Black 1, Steve W Cole, Michael R Irwin, Elizabeth Breen, Natalie M St Cyr, Nora Nazarian, Dharma S Khalsa, Helen Lavretsky,

5: Black, D. S., Cole, S. W., Irwin, M. R., Breen, E., St Cyr, N. M., Nazarian, N., Khalsa, D. S., & Lavretsky, H. (2013). Yogic meditation reverses NF-κB and IRF-related transcriptome dynamics in leukocytes of family dementia caregivers in a randomized controlled trial. Psychoneuroendocrinology, 38(3), 348–355.

Written by Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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