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In several studies, mindfulness meditation appeared to increase levels of T-cells or T-cell activity in patients with HIV or breast cancer. This suggests that mindfulness could play a role in fighting cancer and other diseases that call upon immune cells. Indeed, in people suffering from cancer, mindfulness appears to improve a variety of biomarkers that might indicate progression of the disease. In another study, elderly participants were randomly assigned to an eight-week Mindfulness-Based Stress Reduction (MBSR) course or a moderate-intensity exercise program.
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.
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Mindfulness can help combat bias: Even a brief mindfulness training can reduce our implicit biases and the biased language we use. One way this works, researchers have found, is by attenuating the cognitive biases that contribute to prejudice.
The best way to to set ourselves up to keep meditating is knowing our intention. Why do we want to meditate? Being clear about what we want to get out of our practice — whether it’s to feel happier, feel calmer, be more focused, or be less stressed — will be a big help in creating the right attitude going into it.
If you find yourself getting sleepy guided meditation during meditation practice, open a window to let in some fresh air, or try meditating outside.
Once you finish this practice and get ready to start working, mindfulness can help increase your effectiveness. Two skills define a mindful mind: focus
Meditation has proven benefits, but the style that works best depends on a person's habits and preferences. In this episode of The Science of Happiness, we explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking stress relief meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring.
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As long as our back is straight, our neck and shoulders are relaxed, and our chin is slightly tucked, we can sit wherever we feel comfortable for the length of the meditation. We can sit harmony on our couch, a dining or office chair, propped up by pillows on the bed, or on a cushion.
Mindfulness helps prisons: Evidence suggests mindfulness reduces anger, hostility, and mood disturbances among prisoners by increasing their awareness of their thoughts and emotions, helping with their rehabilitation and reintegration.
In that spirit, here’s a rundown of questions that seem fairly settled, for the time being, and questions researchers are still exploring.
But that doesn’t mean we’ll feel clear, calm, and kind as soon as we start or finish. Since the mind is always changing, our experience might feel different each time we meditate.