Research and Benefits of Mindfulness & Meditation

Research and Benefits

of Mindfulness & Meditation for Adults

The science and research is confirming

the powerful and transformational benefits of mindfulness and meditation!

Lists below derived from the Sources that follow.

In as little as 8 weeks of practice, research data on adults show that the following benefits and changes may result…

IMPROVES/INCREASES:

emotional regulation (less reactive)
feeling of calm, inner stillness
immune system
gray matter in the brain (linked to compassion and self-awareness)
awareness
willpower
focus and concentration
cognitive function, memory, clarity of thinking
creativity
productivity
learning
empathy, compassion, self-compassion
self-esteem, self-acceptance
sleep
healthy body image
resilience
happiness
positive social connection
mood and emotional intelligence
decision making, problem solving
manage ADHD – impulsivity and distractions
energy levels
certain metabolic risk factors, i.e., triglycerides, cholesterol ratios, blood sugar levels and blood pressure
relieve IBS symptoms
certain cancer symptoms and treatment side effects

Mindfulness changes the brain!

Amygdala (Aroused when detecting and reacting to emotions, especially difficult or strong emotions such as fear. This part of the brain is less activated and has less gray matter density following mindfulness training.)
Hippocampus (Critical to learning and memory, and helps regulate the amygdala. This part of the brain is more active and has more gray matter density following mindfulness training.)
Prefrontal Cortex (The part of the brain most associated with maturity, including regulating emotions and behaviors and making wise decisions. This part of the brain is more activated following mindfulness training.)

source- Mindful Schools

REDUCES:

stress, anxiety
fears
depression
loneliness
pain
blood pressure
inflammation
heart risk
insomnia
stress-related eating
impulsive tendencies
PMS and menopausal symptoms
helps prevent Fibromyalgia & Arthritis symptoms
asthma symptoms

“Recent research provides strong evidence that practicing non-judgmental, present-moment awareness (a.k.a. mindfulness) changes the brain…”

~ Mindfulness Can Literally Change Your Brain

“By charting new pathways in the brain, mindfulness can change the banter inside our heads from chaotic to calm.”

~How the Brain Changes When You Meditate

“Meditation can relax you and regulate your emotions in the short term, but it can also change your brain permanently if you approach it as a form of mental exercise. Any type of learning is a highly individual process, with the common denominator being plain hard work. And science shows that if we invest our effort into reprogramming our brains, it can truly guide us towards a better life.”

~Neuroscience of Mindfulness: What Happens to Your Brain When You Meditate

Mindfulness with Teachers (research from Mindful Schools)

When teachers learn mindfulness, they not only reap personal benefits such as reduced stress and burnout¹⁵ but their schools do as well. In randomized controlled trials, teachers who learned mindfulness reported greater efficacy in doing their jobs¹⁶ and had more emotionally supportive classrooms¹⁷ and better classroom organization¹⁸ based on independent observations.