Wondering about how you can enjoy Mindfulness Meditation benefits in your daily life? Looking for a bit of calm? Look no further! In today’s blog post we’re going to talk about this popular form of meditation and dive into the real benefits of mindfulness meditation, supported by some very interesting psychology!
Wake up, get dressed, make breakfast for the family, get the kids onto the school bus, get to work, manage deadlines, get home, make dinner, tidy the house, go to bed. It is so easy to get wrapped up in all of this. It’s so easy to feel like the only way to stay afloat is to be thinking 10 steps ahead, planning your day and your time down to the minute (and likely never actually sticking to that plan). It’s exhausting, and it can lead to that familiar feeling that you’re never really experiencing your life, always either thinking about your todo list or ruminating about missed opportunities.
What if I told you it’s possible to train yourself to focus on the present, to become more aware of each moment as it unfolds around you? What if you could turn that awareness inwards and really experience your thoughts, feelings, and sensations as they happen, without any judgement?
You probably know where I’m going with this: I’m talking about the practice of Mindfulness Meditation. You may have noticed that it has recently gained a lot of popularity, becoming something of a household term. You’ll find Mindfulness Meditation taught in schools, encouraged in the workplace, and prescribed by health care professionals. Mindfulness Meditation is nothing new. It has been practiced in a Buddhist context for over 2600 years, and principles of mindfulness can be found in ancient cultures dating back over 4000 years. Why is this practice gaining so much popularity now?
Mindfulness Meditation Benefits Backed by Science
The study of mindfulness meditation has gained a lot of support and interest in the scientific community in the last couple of decades. The American Psychological Association published an article back in 2012 titled What are the Benefits of Mindfulness, which dives deep into Mindfulness Meditation benefits. In this article they propose a definition for Mindfulness Meditation that describes it as “a moment-to-moment awareness of one’s experience without judgment”, noting that it is “a state, not a trait”. Interestingly a very similar definition is adopted within the practice of Raja Yoga which can essentially be described as the study of the human mind and it’s tendencies through meditation (if you’d like to learn more about this I highly recommend this amazing article on Raja Yoga by Tracey Cook).
So with that said, what evidence can modern science provide of the existence of Mindfulness Meditation benefits? Is it all in your head, or has science found a way to prove that these benefits truly exist?
Mindfulness Leads to Reduced Rumination
Thinking too much about your problems? Mindfulness can help. Studies show that it can reduce rumination, those negative thoughts that keep spinning around in your head. One study found that people who went on a 10-day mindfulness meditation retreat reported less negative thinking and fewer depressive symptoms afterward. You probably didn’t need a scientific study to realize that focusing on the present can help with avoiding thinking about the past, but this is a key mindset shift that can be a total game changer.
Stressed Out? Mindfulness Meditation to the Rescue!
Feeling stressed out? Mindfulness can help with that too. Many studies show that it can lower stress levels. One study looked at people who did mindfulness-based stress reduction or mindfulness-based cognitive therapy. The researchers found that these therapies may be helpful for dealing with a variety of problems. It’s important to remember that stress can be very complex. Being patient with yourself is essential. It’s not going to do you any good to get stressed about the fact that mindfulness isn’t helping your stress right away! Stick with it though, you might find that the benefits really build over time.
Mindfulness Encourages Positive Emotions and Less Anxiety
Mindfulness Based Therapy is becoming a popular form of treatment for addressing anxiety. Although anxiety can be tricky and complicated, incorporating mindfulness into your overall strategy can boost mood and manage anxiety symptoms over time.
Build Better Working Memory through Mindfulness Meditation
Mindfulness can also improve your working memory, which is the ability to hold information in your mind while you’re using it. One study found that military personnel who did mindfulness training had better working memory than those who didn’t. Have you ever tried to remember a critical piece of information in a stressful moment? It’s often a lot harder than you’d think. So it’s no surprise that developing a skill around grounding yourself in the present can help you focus in and boost recall.
Find Sharper Focus with Mindfulness
Mindfulness can also help you focus better. One study found that experienced mindfulness meditators had better attention spans and higher levels of mindfulness than non-meditators. I don’t know about you but I feel that the modern world (looking at you, smartphones) is constantly trying to pull my attention in a million directions. Seems like we could all use a little more focus in our lives.
Mindfulness Meditation Cultivates Less Emotional Reactivity
Mindfulness can also help you stay calm when you’re feeling upset. One study found that people who practiced mindfulness meditation were able to disengage from emotionally upsetting pictures and focus better on a cognitive task than people who didn’t meditate. Developing the ability to take a few deep breaths and take a step back from something that is upsetting you takes practice, but with a little mindfulness each day it gets easier over time.
More Mindfulness Meditation, More Cognitive Flexibility
Mindfulness may also make you more adaptable and less reactive. One study found that people who practice mindfulness meditation may develop the ability to observe themselves without judgment, which can help them break out of negative thought patterns. It can be super challenging to think about yourself at all without judgement, can’t it? There’s a (mostly useful) part of your mind that wants to evaluate everything and finds a prime target in your self-image. Practicing Mindful Meditation can help to set that compulsive evaluating aside for a while and see yourself a bit more clearly and perhaps with a little more compassion.
Mindfulness Meditation Creates Better Relationships
Mindfulness may also help you have better relationships. Studies show that people who are more mindful are better able to cope with relationship stress and communicate their emotions to their partners. This is likely tied into that whole cognitive flexibility thing, right?
If you are looking to get started with mindfulness, we recommend taking a look at some of the guided meditations available to our community members. Or, if you’d like a little free sample of what we have to offer, consider signing up for our mailing list where you’ll receive 6 FREE sample classes in a variety of mindfulness-focused fitness styles, as well as a new themed class each month. Hope to see you on the mat!