Interest in mindfulness has grown in recent years. As the world seems to be growing more complicated, concerning, and fast-paced, many of us are looking for a way back to presence and inner ease. With this yearning in mind, the question then is:
Do mindfulness activities really work?
The Benefits of Mindfulness Exercises
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Guided Lovingkindness Meditation
To understand if mindfulness indeed works, we need to consider what our goals are. Does it work to do what exactly? Many of us turn to mindfulness for things like stress-reduction, pain relief, and anxiety management, so what does the research say about mindfulness in these domains?
In recent years, researchers have looked closely at how mindfulness affects various measures of well-being. Some of the findings include:
- A meta-analytic review found mindfulness-based therapy to be a promising intervention for anxiety and mood concerns (i)
- Mindfulness-Based Stress Reduction (MBSR), the program developed by Jon Kabat-Zinn, has been linked with lower stress and related symptoms in research (ii)
- In one imaging study, mindfulness meditation was associated with reduced pain-related activation in certain regions of the brain (iii)
- In a randomized controlled trial, mindfulness training reduced loneliness and increased social contact (iv)
- Mindfulness is positively correlated with self-esteem and unconditional self-acceptance (v)
- Mindfulness is positively correlated with prosocial behavior (vi)
- Mindfulness may also help promote emotional regulation (vii)
These findings reflect a small sample of a large body of research on mindfulness and well-being, and results vary by study and population. So do mindfulness activities really work? Together, the research and the lived experience of many people suggest that mindfulness can offer a range of benefits. Mindfulness complements, and does not replace, professional care for anxiety, depression, or chronic pain.
“When we can be centered in ourselves, even for brief periods of time in the face of the pull of the outer world, not having to look elsewhere for something to fill us up or make us happy, we can be at home wherever we find ourselves, at peace with things as they are, moment by moment.”
– Jon Kabat-Zinn-
How Do Mindfulness Activities Work?
But how does mindfulness even work? Researchers are still uncovering the mechanisms within the mind and body behind this ancient practice. Some of what they are finding suggests that:
- Mindfulness meditation is associated with changes in how the brain works.
- Many mindfulness practices can help to ease the physiological stress response.
- Mindfulness can shift the way we relate to our experience, giving us a new perspective on things.
- Various mindfulness activities (such as metta meditation) reconnect us to important teachings and virtues such as compassion and non-judgment.
- Mindfulness helps us to take pause from the busy stream of life, to find stillness, and to listen with curiosity and non-judgment.
Now, mindfulness not only influences our own lives; it touches all those around us. Many people who practice mindfulness find that it also works to improve communication in relationships and enhances the wellbeing of others. When we enhance our ability to witness our own thoughts and feelings with compassion and non-judgment, we are better able to offer that curiosity and openness to others. In this way, mindfulness may work through a ripple effect, touching others through our own capacity for presence and compassion.
5 Mindfulness Activities to Try
The benefits of mindfulness tend to reveal themselves over time. Mindfulness is not a quick fix for any challenges we are experiencing, and many people find that its benefits build with regular practice. If you’re new to mindfulness, you might try some of the following practices. If you’re an intermediate or experienced practitioner, let these be a reminder of how much the simplest exercises can offer.
1. 5-Minute Mindful Breathing
You might take five-minute breaks throughout your day to practice simple mindful breathing, finding a comfortable place to rest, closing your eyes, and minding the gentle ebb and flow of each breath. Many people find this a helpful way to soften the mind and ease feelings of stress or anxiety.
2. Basic Body Scan
If the breath isn’t the anchor you’d like to work with, consider tending to your physical body with compassionate awareness. Some people find body scans helpful for working with pain, as well as for noticing where emotions reside in the body.
3. Loving-Kindness Meditation
If you would like to open your heart to a compassion practice, consider the Buddhist metta meditation – or loving kindness meditation. This practice helps us to reconnect with our shared humanity and offer well wishes to others.
Listen to this guided loving-kindness practice by Sharon Salzberg:
4. Mindful Nature Walk
Another (less formal) mindfulness practice is a mindful nature walk. You might head to a natural environment near where you live and open your senses to the experience, coming back to the ‘now’ again and again by observing the wonder around you.
5. Just Like Me Meditation
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Just Like Me
Lastly, the Just Like Me meditation is a gentle practice that reminds us of our interconnectedness with others. You might explore it with tenderness and compassion, grounding yourself in that loving center within your chest.
Listen to this 10-minute Just Like Me meditation guided by Sean Fargo:
Key Takeaways
- Research on mindfulness practice suggests it can help with stress, anxiety, mood challenges, pain, loneliness, and more.
- Mindfulness may work through several mechanisms, such as changes in brain function, an easier stress response, and new perspectives.
- The benefits of mindfulness are not only personal. Mindfulness can create a ripple effect that touches the lives of those around us.
- Mindfulness is not a quick-fix solution, but its benefits tend to build with regular practice.
Explore our free ‘Mindfulness Meditations for Kids’ course
