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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 March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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