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You can rest your hands in your lap. The most important thing is that you find a position that you can stay in for a while.
Mindfulness helps us focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory, attention skills, and decision-making.
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.
As the authors note, this doesn’t mean meditation can’t help teenagers—it could well be the case that we need to develop and test interventions aimed at younger people. The upshot? Meditation is generally good for your well-being, yes, but so far it doesn’t appear to be actually better than many other steps you can take to stay healthy and happy. It should definitely be considered an adjunct to, not a replacement for, other kinds of treatment for mental conditions like bipolar disorder.
In one study, people with pre-hypertension were randomly assigned to augment their drug treatment with either a course in mindfulness meditation or a program that taught progressive muscle relaxation.
Set a timer on your phone to remind you to meditate, or subscribe to a meditation app that sends you notifications.
Meditating after a large meal—and certainly after drinking alcohol—can make you feel sleepy, which isn’t ideal. The goal is to stay alert during your practice.
Note that we’re not saying it necessarily reduces physiological and psychological reactions to threats and obstacles. But studies to date do suggest that meditation helps mind and body bounce back from stress and stressful situations. For example, practicing meditation lessens the spirituality inflammatory response in people exposed to psychological stressors, particularly for long-term meditators.
Not bad for a few minutes of sitting in silence, right? And it just gets better from here. Read on to learn more about meditation and how to start meditating yourself.
Body scan, another common practice where you bring attention to different parts of your body in turn, from head to toe.
Those who took the mindfulness program showed significant improvements on the six-minute walking test (a measure of cardiovascular capacity) and slower heart rates than those in the waitlist group.
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Want to give it a try? With our eyes closed, bring our focus to the top of our heads. Slowly, begin to scan down. Spend about 20 seconds noticing how each body part feels, then move on to the next.
Taken together, the studies suggest that mindfulness may impact our hearts, brains, immune systems, and more. Though nothing suggests mindfulness is a standalone treatment for disease nor the most important ingredient for a healthy life, here are some of the ways that it appears to benefit us physically.