Mindfulness can help combat bias: Even a brief mindfulness training can reduce our implicit biases and the biased language we use.Mindfulness makes us more resilient: Some evidence suggests that mindfulness training could help veterans facing post-traumatic stress disorder, police officers, women who suffered child abuse, and caregivers.They may also have a healthier body image, more secure self-esteem, and more resilience to negative feedback. Mindfulness affects the way we see ourselves: More mindful people have a stronger sense of self and seem to act more in line with their values.Mindful couples may also recover more quickly from conflict. Mindfulness enhances relationships: Research suggests mindfulness training makes couples more satisfied with their relationship, makes each partner feel more optimistic and relaxed, and makes them feel more accepting of and closer to one another.Evidence suggests it might boost self-compassion as well. Mindfulness fosters compassion and altruism: Research suggests mindfulness training makes us more likely to help someone in need and increases activity in neural networks involved in understanding the suffering of others and regulating emotions.Mindfulness helps us focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory, attention skills, and decision-making.Mindfulness changes our brains: Research has found that it increases density of gray matter in brain regions linked to learning, memory, emotion regulation, and empathy.
Indeed, at least one study suggests it may be as good as antidepressants in fighting depression and preventing relapse. Mindfulness is good for our minds: Several studies have found that mindfulness increases positive emotions while reducing negative emotions and stress.Practicing mindfulness may also improve sleep quality. Mindfulness is good for our bodies: A seminal study found that, after just eight weeks of training, practicing mindfulness meditation boosts our immune system’s ability to fight off illness.Here are some of these benefits, which extend across many different settings. Studies have shown that practicing mindfulness, even for just a few weeks, can bring a variety of physical, psychological, and social benefits. Since that time, thousands of studies have documented the physical and mental health benefits of mindfulness in general and MBSR in particular, inspiring countless programs to adapt the MBSR model for schools, prisons, hospitals, veterans centers, and beyond. Though it has its roots in Buddhist meditation, a secular practice of mindfulness has entered the American mainstream in recent years, in part through the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program, which he launched at the University of Massachusetts Medical School in 1979. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future. Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them-without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.
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