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
Sources
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