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10 Amazing Benefits of Mindfulness Backed by Science

10 Amazing Benefits of Mindfulness Backed by Science

Mindfulness, the practice of staying aware and in sync with yourself and your surroundings often characterized by sitting in total silence with legs crossed, eyes shut and palms facing upwards, would seem like something only monks would appreciate. But mindfulness is a practice that all of us could use, especially in our stressful, fast-paced, 9-to-5 city lives.

Science actually suggests that the benefits of mindfulness-based meditation can be phenomenal. Here are ten amazing benefits of mindfulness backed by science you should know about.

1. Mindfulness eases aches and pains

If you struggle with back, neck or other body aches and pains, part of that pain may be in your head. That’s according to a 2011 study published in the April issue of the Journal of Neuroscience. The study found that just 80 minutes of mindful meditation could cut pain perception nearly in half.

This study corroborates with another study conducted at the University of Montreal that studied 13 Zen meditators, all of whom had at least 1,000 hours of practice, compared with a group of non-meditators to see whether regular meditation practice would affect perception of pain.

The results were overwhelming—the Zen meditators had a higher pain threshold than the non-meditators.

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2. Mindfulness enhances our sex life

How, you ask? By helping bring our thoughts back into the present moment. Research published in 2011 in the journal Psychosomatic Medicine found that mindfulness meditation training – where a person learns how to bring thoughts into the present moment – can enhance a woman’s sexual experience (and by extension some men’s sexual experience.)

Apparently, self-judgemental chatter often fills a woman’s mind during sex, preventing her from enjoying the full sexual experience. However, college women who meditated were quicker to become aroused when viewing erotic photos compared with non-meditating women.

3. Mindfulness makes us smarter and improves decision-making

A 2012 UCLA study published in the journal Frontiers in Human Neuroscience found that long-term meditators have larger amounts of gyrification, or folding of the brain’s cortex than people who don’t meditate. The extra folds may allow the meditators to process information faster than others and avoid ruminating on past events, which can distort our thinking and decision making process.

Practicing as little as one 15-minute focused breathing meditation can get you out of your head, remove the bias from your brain and help you think more clearly.

4. Mindfulness improves moods

In another eye-opening study, a group of U.S marines preparing for deployment spent two hours each week practicing mindfulness meditation training for a period of eight weeks. These marines showed marked improvements in moods and working memory, which allows for short-term retrieval and storage of information, compared to marines who did not meditate.

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The researchers observed that practicing mindfulness meditation in highly stressful and emotional situations like going off to war allowed meditators to stay alert and in the moment without being overly emotional. It gave them a kind of “mental armor.”

5. Mindfulness increases our ability to feel empathy and benevolence for others

Have you ever wondered how the Dalai Lama remains kindhearted and compassionate despite the raging violence tearing apart his home country? The secret to the exiled Tibetan leader’s unwavering magnanimity may lie in mindfulness-based meditation.

A study conducted at Northeastern University College of Science showed that even a brief meditation intervention made participants 50% more compassionate. In yet another study published in 2008 in the journal PLOS ONE, both experienced and non-experienced meditators who practiced compassion meditation, which is widely practiced by Tibetan leaders, showed more brain activity in regions linked with empathy while meditating than when not meditating.

6. Mindfulness boosts attention span and focus

The seemingly nonsensical Zen practice of “thinking about not thinking” has been shown to boost people’s attention span by liberating the mind from distraction. In a 2008 brain-scan study published in the journal PLOS ONE, the Zen-meditation training where a person stays alert and aware of their posture and breathing, while dismissing wondering thoughts revealed different activities in parts of the brain linked with spontaneous burst of thoughts and wondering minds.

It was observed that brains were quicker to return to the “Zen mode” even after being distracted for a considerable amount of time compared to brains that had not done any meditation training. People’s ability to focus and hold attention even on boring stimulus improves significantly with mindfulness.

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7. Mindfulness increases resilience and equanimity

Richie Davidson, a neuroscientist, and Paul Ekman – one of the world’s leading researchers on emotions – performed a series of studies on The Dalai Lama’s right hand man Lama Oser – a European monk with over 30 years of meditative experience.

The researchers found that Lama Oser’s left-to-right prefrontal cortex activity ratio (measured with an MRI scanner and compared to a sample of 175 people) was quite literally off the chart. His prefrontal cortex activity ratio asymmetry indicated insane levels of equanimity, well-being, and resilience to setbacks, all of which were largely attributed to his discipline of mindfulness.

8. Mindfulness slows down neurodegenerative diseases

A pilot study led by researchers at Beth Israel Deaconess Medical Center suggests that the positive brain changes associated with mindful meditation like stress reduction may be the answer for slowing the progression of age-related cognitive disorders, such as Alzheimer’s disease and dementia.

Alzheimer’s patients who took part in the study showed less cognitive decline after an 8-week mindfulness-based stress reduction program than a second group who did not take the program.

What’s more, patients who took part in the mindfulness-based program reported higher levels of well-being, which incidentally also helps accelerate recovery.

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9. Mindfulness enhances creativity

The two main factors that determine levels of creativity are: divergent thinking (coming up with lots of ideas) and convergent thinking (solidifying those ideas into one brilliant concept.)

Researchers at Leiden University led by Cognitive psychologist Lorenza Colzato studied the effects of two different types of meditation practices on divergent and convergent thinking. They found that mindful meditation significantly improved both divergent and convergent thinking.

Interestingly, the type of meditation performed had an impact on which type of creative thinking was improved. For example, free association meditation improved divergent thinking more than focused attention meditation.

10. Mindfulness reduces feeling of loneliness

A recent study at Carnegie Mellon University led by J. David Creswell looked at 40 older adults and found that just 30 minutes of meditation a day for eight weeks decreased their feelings of loneliness. That’s significant because decreased feelings of loneliness coupled with increased compassion and resilience can lead to an incredibly happy, content and fulfilling life of meaning.

As Creswell reminds us, “It’s important to train your mind like you train your biceps in the gym.”

Featured photo credit: Paolo Neoz via flickr.com

More by this author

David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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