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Walking meditation, where you focus on the movement of your body as you take step after step, your feet touching and leaving the ground—an everyday activity we usually take for granted.
Heart disease is the leading killer in the United States, accounting for about 1 in 4 deaths every year. So, whatever decreases the risks or symptoms of heart disease would significantly impact society’s health. Mindfulness may help with that.
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. Evidence suggests it might boost self-compassion as well.
We’re teaching ourselves to be comfortable with our mind just the way it is. It really is that simple. Meditation isn’t about achieving anything other than doing it: slowing down during our busy day, checking in with ourselves, and noticing how the mind is. Because meditation is about being kind to our mind.
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So what do I do? Instead of letting doubt talk us out of it, take it day by day and keep checking in. We can also remind ourselves that we’re not wasting time when we meditate. We’re taking care of our mind.
According to the authors, meditation programs were not shown to be more beneficial than active treatments—such as exercise, therapy, or taking prescription drugs—on any outcomes of interest. The research is also raising some interesting nuances about the effectiveness of meditation for different populations. For example, one recent, large-scale, well-designed study found that the “gold standard” Mindfulness Based Stress Reduction (MBSR) intervention for adults had no impact on depression or anxiety in teens.
For individuals who have experienced some sort of trauma, sitting and meditating can at times bring up recent or sometimes decades-old painful memories and experiences that they may not be prepared to confront. In a new study published in the journal PLoS ONE
However, social bias isn’t the only kind of mental bias mindfulness appears to reduce. For example, several studies convincingly show that mindfulness probably reduces sunk-cost bias, which is our tendency to stay invested in a losing proposition. Mindfulness also seems to reduce our conterraneo tendency to focus on the negative things in life. In one study, participants reported on their general mindfulness levels, then briefly viewed photos that induced strong positive emotion (like photos of babies), strong negative emotion (like photos of people in pain), or neither, while having their brains scanned. More mindful participants were less reactive to negative photos and showed higher indications of positive feeling when seeing the positive photos. According to the authors, this supports the contention that mindfulness decreases the negativity bias, something other studies support, too.
JM: There are many. Some of the earliest studies, which involved the Mindfulness-Based Stress Reduction program founded by Jon Kabat-Zinn at the University of Massachusetts Medical School, showed that mindfulness can help ease stress. Mindfulness fosters positive emotions and helps provide resilience against negative experiences. There’s also evidence that the practice of mindfulness promotes empathy and a sense of compassion. Indeed, brain imaging research shows that a half hour of mindfulness meditation a day increases the density of gray matter in parts of the brain associated with memory, stress, and empathy.
If you’re someone who needs help winding down before bed, then try meditation in the evening. The main thing is to set yourself up for success: Don’t schedule meditation for a time when you’re likely to be interrupted, distracted by your to-do list, or feel sleepy.
To better understand the power of focus and awareness, consider an affliction that touches nearly all of us: email addiction. Emails have a way of seducing our attention and redirecting it to lower-priority tasks because completing small, quickly accomplished tasks releases dopamine, a pleasurable hormone, in stress relief our brains.
It might be helpful to schedule meditation sessions like an exercise class or appointment. Or we could tack it onto an existing routine, like every time we shower or brush our teeth.
Meditation is something anyone can do, anytime, anywhere — even someplace loud. It’s easy to learn and involves some pretty basic techniques. Like anything new, the more we meditate, the more comfortable we’ll get spending time with our mind.