The healing benefits of mindfulness meditation are numerous As a mindfulness coach and therapist, I value evidence-based practice, and there a large body of research that supports the benefits of this practice. Much of the research about the benefits of mindfulness meditation has been conducted on the Mindfulness Based Stress Reduction 8-week program, which teaches mindfulness meditation and gentle stretching for increased awareness and stress reduction.
What the Research Shows about the Benefits of Mindfulness Meditation
The research is overwhelmingly positive about the benefits of mindfulness. People who practice mindfulness report and increased sense of peace, ease, happiness and wellbeing. I like to say that whatever we rest our attention on grows, and when you practice mindfulness meditation, you learn how to direct your attention toward thoughts that support wellbeing. As a result, you spend more time dwelling in present moment experience and cultivating relaxation and more positive mental and emotional states and less time ruminating about the past or worrying about the future.
Following are some of the benefits of mindfulness that are outlined in the research:
Increased peace, ease, happiness, and wellbeing
Decreased stress and worry
Decreased anxiety and depression
Decreased inflammation
Increased attention and memory
Improved sleep
Increased emotional regulation
Decreased symptoms of gastrointestinal disorders
Decreased symptoms of cardiovascular disorders
Decreased symptoms of autoimmune disease
Sound too good to be true? If I hadn’t been practicing and teaching mindfulness meditation for over thirty years, I’d probably think the same thing, but my commitment to my practice tells me otherwise. As they say in the mindfulness world, don’t take my word for it, try it for yourself! Like any new habit, it takes effort to begin and stick with a mindfulness meditation practice, but once you have a few months of practice experience, the rewards you experience from it serve to motivate you to keep going!
Bring your awareness to the present moment with an attitude of kindness and curiosity. Experience the healing benefits of mindfulness meditation.
How to Begin Experiencing the Benefits of Mindfulness
- Start small. Pick one meditation to get you started.
- Listen to a guided meditation, as it’s easier to learn than doing it on your own.
- Set clear goals for your practice—how many times per week, which days and times, etc.
- Set clear intentions for your practice—what do you hope to gain from your practice?
This should help to get you started. Wishing you peace, happiness and wellbeing.
References
Brown KW, Ryan RM. “The benefits of being present: mindfulness and its role in psychological wellbeing.” Journal of Personality and Social Psychology. 2003. Apr; 84(4):822-48.
Grossman P, Niemann L, Schmidt S, Walach H. “Mindfulness-based stress reduction and health benefits. A meta-analysis.” Journal of psychosomatic Researh. 2004 Jul; 57(1):35-43.
Scott-Sheldon LAJ, Gathright EC, Donahue ML, Balbetto B, Feulner NM, DeCosta J, Curess DG, Wing RR, Carey MP, Salmoirago-Blotcher E. “Mindfulness-based interventions for adults with cardiovascular disease: A systemic review and meta-analysis.” Annals of Behavioral Medicine. 2019 June 5.
Tomfohr LM, Pung MA, Mills PJ, Edwards K. “Trait mindfulness is associated with blood pressure and interleukin-6: exploring interactions among subscales of the Five Facet Mindfulness Questionnaire to better understand relationships between mindfulness and health.”Journal of Behavioral Medicine. 2015 Feb: 38 (1): 28-38.