10 scientifically proven benefits of Mindfulness Meditation
There have been numerous studies to show that Mindfulness Meditation is beneficial for us. It not only helps us in gaining control of our emotions but also enhances overall well-being. Best of all, it can be done by anyone regardless of his or her health or age, and it does not need any special setting or equipment.
1. “I Felt Like a New Person.” The Effects of Mindfulness Meditation on Older Adults with Chronic Pain: Qualitative Narrative Analysis of Diary Entries
Abstract: Community-dwelling older adults with chronic low back pain experience numerous benefits from mindfulness meditation including less pain, improved attention, better sleep, enhanced wellbeing and improved quality of life. Additional research is needed to determine how mindfulness meditation works and how it might help with other chronic illnesses.
2. Efficacy of Mindfulness-Based Cognitive Therapy in Prevention of Depressive Relapse
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Abstract: Patients receiving mindfulness-based cognitive therapy had a significantly reduced risk of depressive relapse within a 60-week follow-up period compared with those who received usual care and had comparable outcomes to those who received other active treatments.
3. Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances
Abstract: Formalized mindfulness-based interventions have clinical importance by possibly remediating sleep problems among older adults in the short term, and this effect appears to carry over into reducing sleep-related daytime impairment that has implications for quality of life and health .
4. Randomized controlled trial of mindfulness meditation for generalized anxiety disorder (GAD): effects on anxiety and stress reactivity
Abstract : These results suggest that Mindfulness Meditation may have a beneficial effect on anxiety symptoms in GAD and may also improve stress reactivity and coping as measured in a laboratory based stress challenge.
5. Mindfulness Meditation Reduces Implicit Age and Race Bias
Abstract: Research has shown that mindfulness can positively affect peoples’ lives in a number of ways, including relying less on previously established associations. We focused on the impact of mindfulness on implicit age and racial bias as measured by implicit association tests (IATs). Participants listened to either a mindfulness or a control audio and then completed the race and age IATs. Mindfulness Meditation caused an increase in the state mindfulness and a decrease in implicit race and age bias. Analyses using the Quad Model showed that this reduction was due to weaker automatically activated associations on the IATs.
6. Yoga and meditation offer health care savings—and you can do them at home
Abstract: The researchers found that people in the relaxation program used 43% fewer medical services than they did the previous year, saving on the average $2,360 per person in emergency room visits alone. This implies that yoga and other meditation programs could translate into health care savings of anywhere from $640 to as much as $25,500 per patient each year.
7. Examining the Protective Effects of Mindfulness Training on Working Memory Capacity and Affective Experience
Abstract: We investigated the impact of mindfulness training (MT) on working memory capacity (WMC) and affective experience. WMC is used in managing cognitive demands and regulating emotions. Yet, persistent and intensive demands, such as those experienced during high-stress intervals, may deplete WMC and lead to cognitive failures and emotional disturbances. We hypothesized that MT may mitigate these deleterious effects by bolstering WMC.
8. Effects of mindfulness on psychological health: A review of empirical studies
Abstract: Mindfulness refers to attending to experience on purpose and non-judgmentally. Trait mindfulness and meditation practice correlate with psychological well-being. Mindfulness intervention programs reduce psychological symptoms and distress. Mindfulness instructions reduce emotional reactivity in laboratory studies. Mechanisms of mindfulness’ effects need to be a focus of future studies.
9. Relationships between mindfulness, self-control, and psychological functioning
Abstract: Mindfulness enhances wellbeing above and beyond self-control. Mindfulness serves as a protective factor against psychological symptoms of distress. Emotional and self-control functioning differ depending on levels of mindfulness.
10. Alterations in Brain and Immune Function Produced by Mindfulness Meditation
Abstract: These findings demonstrate that a short program in Mindfulness Meditation produces demonstrable effects on brain and immune function. These findings suggest that meditation may change brain and immune function in positive ways and underscores the need for additional research.
You can start with checking you mental health. In one of our previous posts, you can learn that building mental resilience is achievable and the ways to achieve it.
About the Author
Erika Engel
Erika Engel is an executive/life coach and therapist. She works with clients to help them increase self-awareness in order to create more choice in personal and professional pursuits and to arrive at their own definition of balance and fulfillment. She has been interested in mindfulness for a number of years and has completed a Mindfulness-Based Stress Reduction course at the Toronto Mindfulness Clinic led by Lucinda Skyes. Erika often recommends mindfulness meditation to reduce anxiety and stress for her clients.
Erika has completed the Advanced Training in Psychoanalytic Psychotherapy program at the Toronto Psychoanalytic Society. She is also a member of the Canadian Association for Psychodynamic Therapy. Erika is certified by the International Coaching Federation and is qualified by Psychometrics Canada to administer the MBTI.
There have been numerous studies to show that Mindfulness Meditation is beneficial for us. It not only helps us in gaining control of our emotions but also enhances overall well-being. Best of all, it can be done by anyone regardless of his or her health or age, and it does not need any special setting or equipment.
