Mindfulness: The Ultimate Superpower for Your Well-Being

Mindfulness: The Ultimate Superpower for Your Well-Being
Table of Contents

Wherever you are, be there totally.
~ Eckhart Tolle


When your mind wanders, where does it go? If you’re like most people, you’re probably re-analyzing some situation in the past or anticipating an event in the future. Mind-wandering often increases during times of stress or illness and can actually reduce our happiness [1]. Mindfulness is a powerful antidote to mind-wandering and can improve our well-being in multiple ways.

Mindfulness boosts the immune system

Although mindfulness has been practiced for thousands of years, researchers have only recently investigated how mindfulness impacts the body. One of the most profound discoveries is mindfulness’ effects on the immune system. Mindfulness boosts the immune system by activating the relaxation response.

When the relaxation response is triggered, the body releases a flurry of hormones and chemicals that slow down heart rate, improve circulation, and lower cortisol [2]. It can also undo some of the negative effects of the stress response, including a weakened immune system and inflammation.

Researchers at Harvard Medical School compiled some of the most surprising evidence from diverse studies [3]:

  • Mindfulness can increase antibody production in as little as eight weeks. When the immune system amps up antibody production, it is better able to fight off illnesses caused by viruses, abnormal cells, and bacteria [4].
  • Mindfulness also has a positive effect on telomerase activity within the immune cells. This prevents immune cell decay.

In 2021, researchers at the University of Florida College of Medicine found that an 8-day intensive mindfulness retreat noticeably boosted immune health in practitioners [5]. The study suggests that mindfulness can stimulate genes associated with a stronger immune response.

The change is also long-lasting. Participants continued to show altered gene activity even 12 weeks after attending the retreat.

Mindfulness makes us better friends, partners, and family members

Mindfulness doesn’t just lower our stress, but it can also improve our relationships. Of course, feeling less stress can increase our patience and compassion, but mindfulness practice does a lot more than that.

Mindfulness actually changes the areas of the brain that make us reactive, judgmental, and not so nice to our loved ones. This is because mindfulness practice counters negativity bias, which is our tendency to look for flaws [6]. This makes us a lot more forgiving and accepting of ourselves and others.

Mindfulness also increases emotional intelligence, which helps us better regulate our emotions and recognize emotions in others [7]. High emotional intelligence is correlated with better communication and more satisfying relationships [8]. Better relationships are central to our well-being.

Loneliness increases our risk of all sorts of health and psychological problems, including depression, cardiovascular issues, and hypertension. The effect of positive relationships on our health is so strong that a 2019 study found that happy partners can extend our lives!

Mindfulness increases focus and productivity

One of the reasons mindfulness is so accurately depicted as a superpower is that it benefits all life domains. Studies have found that mindfulness practice can improve performance and satisfaction in the workplace.

Mindfulness amplifies the brain’s ability to interpret information and ignore distractions. This can come in very handy at work or school, where you may have to manage several tasks at once.

Mindfulness also improves focus by stifling brain activity in the default mode network or DMN. The DMN kicks in when we aren’t focused on anything in particular. It allows the brain to ruminate, daydream, and take on another person’s perspective [9].

However, if the DMN is over-engaged, it can exacerbate distractions [10]. The DMN can also inhibit the task-positive network (TPN), which is essential for concentrating [11].

Mindfulness promotes brain changes that “quiet” the DMN and keep our attention focused on the present [12].

The effects of mindfulness are so persuasive that hundreds of corporations have invested in mindfulness training programs for their employees. Mindfulness practice can reduce sick days, increase worker satisfaction, and increase productivity [13].

Mindfulness can help you heal yourself

Mindfulness has such an immense impact on the body that it can serve as a complementary medicine. Several studies have found that mindfulness paired with conventional treatments can improve a patient’s health and recovery.

For example, mindfulness training has been used successfully to reduce pain and improve well-being for patients living with sickle cell, HIV, and migraines [14]. Researchers attribute mindfulness’ healing properties to the way it changes how the brain interprets pain.

The brain uses pain to protect itself [15]. This mechanism works best when the pain is temporary. However, when people have chronic pain, the brain’s tendency to hyper-focus on the sensation can make things worse.

Mindfulness can lessen the intensity of the pain by training the brain to be less reactive to chronic pain signals [16].

Renowned professor and founder of the Mindfulness-based Stress Reduction approach Jon Kabat-Zinn explains the pain-relieving power of mindfulness in this video: Mindfulness and Chronic Pain.

Mindfulness can make you a happier person

Considering that mindfulness can reduce stress, improve our relationships, and lessen pain, it is no wonder that practicing mindfulness could make us happier. Mindfulness doesn’t only reduce negative elements from our lives, but it also increases positive emotions and experiences.

Mindfulness doesn’t achieve this by minimizing negative emotions. Instead, the practice encourages radical acceptance [17]. This means that rather than judging experiences as “good” or “bad,” we simply acknowledge their existence. Radical acceptance eliminates the need to avoid or fight against unpleasant experiences. Sometimes radical acceptance is mistaken for giving up or being complacent. However, fighting against what it can function as a form of denial. This can prevent people from taking steps to deal with their situation. Radical acceptance gently encourages us to focus our energy on areas that are under our control.

This short video gives a great example of radical acceptance in action: The Power of Radical Acceptance.

Active mindfulness also requires redirecting the wandering mind from thoughts about the past or future to the present moment [18]. Remaining present-focused can increase appreciation and gratitude for small pleasures that are often overlooked. Think of the delightful smell of a meal or the pleasant color of a flower.

This aligns with the positive psychology concept of savoring or fully experiencing pleasurable and positive experiences [19]. Both mindfulness and savoring are associated with higher life satisfaction and a more positive life outlook.

Mindfulness is always within reach

Reaping all of the amazing benefits of mindfulness doesn’t require anything. You can practice mindfulness in a quiet or noisy space, even while you are doing other tasks.

The best part- you don’t even need to be mindful for long periods of time to notice a difference in your life. Just 5 minutes of mindfulness practice a day can boost your well-being.

You can start with this short mindfulness exercise and see if you notice any changes: Five Minute Mindful Breathing.

Sources

[1] Kevin Dickinson. (2022, October 4). Mind-wandering may be the cause of your unhappiness. Big Think. https://bigthink.com/the-learning-curve/mind-wandering/

[2] Pediatric IBD Center. (2019, October 15). Tips to Manage Stress with the Relaxation Response. Massachusetts General Hospital. https://www.massgeneral.org/children/inflammatory-bowel-disease/tips-to-manage-stress-with-the-relaxation-response

[3] Says, I. (2012, June 26). Why mindfulness can help the immune System – CNMB Lab. David R. Vago. https://davidvago.bwh.harvard.edu/why-mindfulness-can-help-the-immune-system/

[4] Cleveland Clinic. (2022, June 5). Antibodies: Definition, Types & Function. Cleveland Clinic. https://my.clevelandclinic.org/health/body/22971-antibodies

[5] Doug Bennett. (2021, December 14). Meditation brings robust immune system activation, UF Health researchers find. UF Health, University of Florida Health. https://ufhealth.org/news/2021/meditation-brings-robust-immune-system-activation-uf-health-researchers-find

[6] Kiken, L. G., & Shook, N. J. (2011). Looking Up: Mindfulness Increases Positive Judgments and Reduces Negativity Bias. Social Psychological and Personality Science, 2(4), 425–431. https://doi.org/10.1177/1948550610396585

[7] Jiménez-Picón N, Romero-Martín M, Ponce-Blandón JA, Ramirez-Baena L, Palomo-Lara JC, Gómez-Salgado J. The Relationship between Mindfulness and Emotional Intelligence as a Protective Factor for Healthcare Professionals: Systematic Review. Int J Environ Res Public Health. 2021 May 20;18(10):5491. doi: 10.3390/ijerph18105491. PMID: 34065519; PMCID: PMC8161054.

[8] Elizabeth Dorrance Hall Ph.D. (2018, June 18). Building Emotional Intelligence for Better Relationships. Psychology Today. https://www.psychologytoday.com/us/blog/conscious-communication/201806/building-emotional-intelligence-better-relationships

[9] Psychology Today Staff. (n.d.). Default Mode Network | Psychology Today. Www.psychologytoday.com. Retrieved December 31, 2022, from https://www.psychologytoday.com/us/basics/default-mode-network

[10] Chen 陈骁 X, Yan 严超赣 CG. Hypostability in the default mode network and hyperstability in the frontoparietal control network of dynamic functional architecture during rumination. Neuroimage. 2021 Nov 1;241:118427. doi: 10.1016/j.neuroimage.2021.118427. Epub 2021 Jul 24. PMID: 34311069.

[11] Christopher Badcock Ph.D. (2019, January 27). Are Our Leaders Using Only Half Their Brains? | Psychology Today United Kingdom. Www.psychologytoday.com. https://www.psychologytoday.com/gb/blog/the-imprinted-brain/201901/are-our-leaders-using-only-half-their-brains

[12] Véronique A. Taylor, Véronique Daneault, Joshua Grant, Geneviève Scavone, Estelle Breton, Sébastien Roffe-Vidal, Jérôme Courtemanche, Anaïs S. Lavarenne, Guillaume Marrelec, Habib Benali, Mario Beauregard, Impact of meditation training on the default mode network during a restful state, Social Cognitive and Affective Neuroscience, Volume 8, Issue 1, January 2013, Pages 4–14, https://doi.org/10.1093/scan/nsr087

[13] Brendel, P. D. and D., & Brendel, P. D. and D. (2017, March 23). Does Mindfulness Training Have Business Benefits? SHRM. https://www.shrm.org/hr-today/news/hr-magazine/0417/pages/does-mindfulness-training-have-business-benefits.aspx

[14] CATHERINE GARA. (2019). Making Space for Mindfulness. Www.hopkinsmedicine.org. https://www.hopkinsmedicine.org/news/publications/hopkins_medicine_magazine/features/fall-2019/making-space-for-mindfulness

[15] Santiago, V. (2022). Painful Truth: The Need to Re-Center Chronic Pain on the Functional Role of Pain. Journal of Pain Research, Volume 15, 497–512. https://doi.org/10.2147/jpr.s347780

[16] NHS Royal Cornwall Hospital. (2021, May 26). How can mindfulness help me? Royal Cornwall Hospitals NHS Trust. https://www.royalcornwall.nhs.uk/services/pain/pain-management-service/how-can-mindfulness-help-me/

[17] Cuncic, A. (2021, May 26). What Is Radical Acceptance? Verywell Mind. https://www.verywellmind.com/what-is-radical-acceptance-5120614

[18] Melanie Greenberg Ph.D. (2020, January 27). The Surprising Reason Mindfulness Makes You Happier. Psychology Today. https://www.psychologytoday.com/us/blog/the-mindful-self-express/202001/the-surprising-reason-mindfulness-makes-you-happier

[19] Tchiki Davis, Ph.D. (2018, July 3). What Is Savoring—and Why Is It the Key to Happiness? | Psychology Today. Www.psychologytoday.com. https://www.psychologytoday.com/intl/blog/click-here-happiness/201807/what-is-savoring-and-why-is-it-the-key-happiness

Picture of Alisha Verly Jensen
Alisha Verly Jensen
I am a freelance wellness writer passionate about positive psychology and gentle productivity. I enjoy studying personal development and sharing what I’ve learned to help others create a balanced and fulfilling life. When I am not writing, I am tending to my garden.