brain science
When we actively invite ourselves to be with the present moment, something neurobiological is happening. Grounding your mindfulness practice in science helps explain how mental states are being transmuted.
immune system boost
It is an act of self-care to cultivate the intentional awareness to experience life as it is. There is a sense of honesty to this habit. Beyond that, a growing number of research are reporting transforming health benefits as well.
benefits of mindfulness
I have personally benefited immensely from practising mindfulness.
For the latest outcome in studying, measuring and reproducing the benefits of mindfulness, one of my favourite resources is the Greater Good Science Centre (GGSC) out of the University of Berkeley, California.
GGSC lists health benefits like:
- boosting our immune system to fight illnesses
- reducing negative emotions and stress
- encouraging healthy eating habits, and fighting obesity
The American Psychological Association (APA) has also compiled a list of empirically-supported benefits of mindfulness including: reduced stress , improved memory, better focus, less emotional reactivity, greater cognitive flexibility, and satisfying relationships.
stress immunity
Dr. Jon Kabat-Zinn developed the Mindfulness-based Stress Reduction (MBSR) program in 1979. He ponders if we should ‘immunise’ our children against stress. Just enabling them with a simple and accessible form of coping mechanism.
the science of mindfulness
Allow me to present the brain science behind how mindfulness works.
beyond brain changes
By witnessing the constant chatter within our minds, we learn first-hand the transient nature of thoughts. With this powerful insight, we can begin to heal other aspects of our lives: our well-being, our relationship, even our sense of purpose.
treating depression
Prof. Mark Williams (University of Oxford) describes what is being observed in both brains and patients who have learnt mindfulness techniques to cope with their negative thoughts.
He co-developed Mindfulness-based Cognitive Therapy (MBCT) with John Teasdale (Cambridge) and Zindel Segal (Toronto Scarborough) to prevent relapses in depression. It was based on the MBSR model.
Since the first clinical trial published in 2000, MBCT has demonstrated to be just as effective for mood and anxiety disorders as pharmacological treatments — without the side effects.
what we can control
Another mindfulness-based technique is Acceptance and Commitment Therapy (ACT), which promotes shifting from focusing on what you think and feel, to how you relate to what you think and feel.
Dr. Steven C. Hayes originated the action-oriented approach to psychotherapy in 1982. It teaches us to step back from what we are thinking, and instead observe our experience tied to our thoughts. In doing so, we begin to loosen the grip our thoughts or feelings have on us, “allowing us to focus our energies on taking the positive actions that can alleviate our suffering.”
Dr. Steven C. Hayes
University of Nevada, Reno
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mindfulness research
exponential growth
We are seeing an exploding growth in research on the effects of mindfulness on our well-being. Over the years, mindfulness has been a major subject of research interest. 1,153 papers were published in 2020, compared to 10 articles back in 2000 (American Mindfulness Research Association, 2021). PsycINFO, maintained by the American Psychological Association, includes over 2,000 articles, books, and dissertations addressing mindfulness (Glomb, Duffy, Bono & Yang, 2012).
The ongoing disciplined scrutiny can only serve to improve our understanding of mindfulness and its remedy for mental health. For example, from a meta-analysis of workplace studies, the Heidelberg University in Germany concluded that mindfulness-based programmes “effectively promote the health and well-being of employees in various occupational settings.”
research interests
American Mindfulness Research Association AMRA tracks the number of publications between 1980-2022
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