5 Benefits of mindfulness meditation

5 Benefits of Mindfulness: How This Simple Practice Can Transform Your Life

You’ve most likely heard about mindfulness, and probably how the benefits of mindfulness are transforming lives. And if you’ve got a smartwatch, you probably get a daily reminder to take a moment and be “mindful”. But what is it?

Mindfulness is a simple yet powerful practice that involves bringing your attention to the present moment, without judgment. It has been practiced for thousands of years and has recently gained widespread popularity as a way to reduce stress, improve mental and physical health, and increase overall well-being.

In this article, we will explore the numerous benefits and how they can transform your life. Whether you are looking to reduce stress, improve your mental health, or simply feel more present and satisfied with your life, mindfulness is a practice worth considering. 

So let’s dive in and learn more about the incredible benefits.

What is mindfulness meditation?

Benefits of mindfulness: woman on a doc facing a sunset
Benefits of mindfulness: What is mindful meditation?

Mindfulness is a mental state achieved when you focus your awareness on the present moment, while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations.

It’s a form of meditation that has been practiced for thousands of years and recently gained widespread popularity as a way to reduce stress, improve mentally and physically, and increase overall well-being.

Mindfulness meditation is a combination of using the time-bound practice of meditation with the practice of mindfulness. It has its roots back in ancient Zen and Hindu meditation practices, but the act of being mindful isn’t religious in itself.

The growing popularity of mindfulness-based stress reduction

Mindfulness gained a lot of attention in modern western science with research led by mindfulness leaders such as Jon Kabat-Zinn who created the Center for Mindfulness in Medicine at the University of Massachusetts Medical School. He created a program to help with stress and anxiety which is used in hospitals and health centers across the country.

You can be mindful without meditation

Mindfulness is not in itself a meditation, but a way of living. The mindfulness practice is about being fully present in the moment on the task at hand, without judgment. But what does that mean exactly?

Say you’re washing some dishes. You should be completely focused on the act of washing dishes, and if you notice your mind wander, you shouldn’t beat yourself up about it, you should just be like hey, my mind has wandered, that’s okay and then just bring your focus back to washing the dishes.

Mindfulness doesn’t need any props, it isn’t part of any religious ceremony, and can be done any time during the day such as when you are making your morning coffee.

The key to being mindful is that your mind is focused on the present.

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There are numerous benefits of meditation, both for individuals and for society as a whole. Here are some of the most significant:

1: Mindfulness reduces stress and anxiety

Benefits of mindfulness: man practicing meditation with his hand over his abdomen
Benefits of mindfulness: It can reduce stress

One of the most well-known health benefits of meditation is its ability to reduce stress and anxiety. Most people look to start meditation when they’re looking for a sense of calm in their lives.

When we are stressed or anxious, our minds are often filled with negative thoughts about the past or future, or worries about things that may or may not even happen. This can lead to physical symptoms such as high blood pressure, headaches, and difficulty sleeping, as well as emotional distress and a general feeling of unhappiness.

Meditation can help reduce stress and anxiety by bringing our attention to the present moment and allowing us to let go of these negative thoughts and worries. By focusing on our breath, our senses, or any other aspect of the present moment, we can ground ourselves in the present and find greater peace and calm.

Meditation won’t completely eliminate stress and anxiety from your life, at least not when you first begin practicing meditation. It is natural to experience these emotions at times, but meditation can help us learn to acknowledge and accept them without getting overwhelmed.

A 2020 study found that 50 practitioners of mindfulness meditation between the ages of 24 and 77, showed slower aging in the areas of the brain that dealt with mood regulation.

Practicing mindfulness meditation regularly can help you to build resilience and learn to cope with stress and anxiety in a more healthy and effective way.

2: Mindful meditation practice improves mental health

Benefits of mindfulness: Woman in sunflower field with bubbles in the air
Benefits of mindfulness: Improves mental health

In addition to reducing stress and anxiety, regular meditation practice has been shown to have a number of other positive effects on mental health.

It can help to reduce the symptoms of depression and increase self-awareness and self-compassion.

One study found that mindfulness-based therapy was just as effective as antidepressant medication at reducing the symptoms of anxiety and depression.

And other research has shown that mindfulness can help to improve emotional regulation, which is the ability to recognize and manage our emotions in a healthy way.

This can be especially helpful for those who struggle with emotional outbursts or who have difficulty managing their emotions.

3: Mindful meditation increases focus and concentration

Benefits of mindfulness: woman writing notes in a journal
Benefits of mindfulness: It can increase focus

We live in a world where we’re constantly multitasking and bombarded with distractions. It’s becoming more and more difficult to stay focused and on task.

Mindfulness helps us to become more present and aware of our surroundings, which can help us to pay better attention to the task at hand.

A psychological study found participants who practiced mindful meditation were able to pay more attention to the task, avoid being distracted, and in some cases, saw significant improvements in their performance.

Other research also suggests that practicing mindful meditation regularly will physically grow the pre-frontal cortex, the area of the brain associated with attention and memory. As a result, mindful meditation may increase the amount of work you are able to produce in a shorter amount of time.

This can be especially useful if you are a student or professional who needs to stay focused and retain information in order to be successful.

4: Mindful meditation enhances physical health

Benefits of mindfulness: Woman running in a park
Benefits of mindfulness: It can improve physical health

In addition to its mental health benefits, mindful meditation has also been shown to have a number of positive effects on physical health.

Some of the physical benefits include improving immune function, reducing chronic pain, and lowering blood pressure.

And if you’re feeling a little sore, a study found that mindfulness meditation was effective at reducing chronic pain, including lower back pain and headaches.

It’s not yet fully understood how it works, but it is thought that individuals that practice meditation can better manage their pain by increasing their ability to tolerate discomfort and by reducing the stress that can exacerbate pain.

Other research shows that mindful meditation can improve immune function by reducing the production of stress hormones, which can also have a negative impact on the immune system.

And the health benefits don’t stop there. Mindful meditation has also been found to lower blood pressure, which can help to reduce the risk of heart disease and other health problems.

5: Mindful meditation increases well-being

Benefits of mindfulness: Woman in a head towel relaxing on a couch
Benefits of mindfulness: It can improve wellbeing

Finally, mindfulness can also help to increase overall well-being.

When we’re mindful, we are better at recognizing and appreciating the good things in our lives, and not taking them for granted. This helps us to feel more content and satisfied with our lives, and to cultivate a sense of gratitude and appreciation for the present.

One study found that mindfulness training increased participants’ overall well-being, as measured by a number of different scales. Other research has shown that mindfulness can help to increase positive emotions and decrease negative emotions, leading to improved well-being.

And it doesn’t just benefit emotions, mindful meditation can also improve overall well-being by increasing self-awareness and self-compassion.

When we are mindful, we are better able to recognize and acknowledge our own thoughts and feelings, which can help us to be more understanding and compassionate towards ourselves. This can lead to improved self-esteem and a greater sense of overall well-being.

Overall, the evidence suggests that mindful meditation can have a significant impact on overall well-being, making it a valuable practice for anyone looking to improve their quality of life.

Try a mindful meditation practice

Hopefully, we can now see that mindfulness can help in lots of different ways – so how do we practice it?

  • Find somewhere comfortable to sit – it can be a cushion on the floor or a chair – whatever is comfortable
  • Start to focus on the present moment by focusing on your breathing – focus on where you feel the breath the most, this could be around your nostrils or the rise and fall of your abdomen
  • During your meditation practice, you will notice your mind begin to wander. When it does, notice that your mind has wandered, and without any judgment let the thought go, returning your awareness back to the breath.

Opportunities to be more mindful

Benefits of mindfulness: couple brushing their teeth
Benefits of mindfulness: opportunities to be mindful

Being mindful isn’t just restricted to meditation practice. It can also be used in everyday activities, so here’s a list to get you started on your mindfulness journey.

Brushing teeth:

The best way to start your day mindfully is by brushing your teeth. Focus your attention on the contact of your feet with the ground. Be mindful of the feeling of the brush against your teeth. And when your mind wanders, bring your awareness back to the brushing.

Waiting for the traffic lights to change:

A saving grace for my blood pressure was discovering this mindfulness practice. While waiting for the lights to change, begin to be mindful of your breathing and your posture. Feel free to make some adjustments to allow your breath to be free. And again notice any thoughts, let them go, and return to the breath.


Walking mindfully is an easy way to work on your mindfulness training. This can be done on longer walks, but I try to use it on my short walks around the office to and from the coffee machine. As you walk, focus on the sensations of your feet in your shoes. Notice how your body moves when you walk. Notice how the material of your clothes feels against the skin. Always noticing when the mind wanders and returning it back to the task at hand.

Washing dishes:

In this article, I suggest that mindfulness can transform your life just by making a coffee, but a dirty cup of coffee is also a great opportunity for mindfulness. I’ve made this part of my morning routine – mindfully making the coffee, and then mindfully washing the cup. This self-regulation of thoughts first thing better prepares me for the day ahead.

The takeaway

Mindful meditation is a simple and powerful practice that involves bringing your attention to the present moment, without judgment. Regular meditation benefits all areas of both physical and mental health.

This list of the benefits of meditation barely scratches the surface of all the ways it can improve your life. So in a modern world where our attention is constantly being pulled to the future, and the past, it pays to invest some time in the present.

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