The benefit of mindfulness meditation to my and body

Updated: Jul 23, 2021

Studies to date suggest that mindfulness affects many aspects of our psychological well-being such as

  • Improving our mood help us manage stress

  • Increasing positive emotions feel more balanced and connected

  • Decreasing our anxiety

  • Improve emotional reactivity reduces job burnout

  • Improve sleep quality

  • Increase ability to process information

Not only for our psychological well-being, but mindfulness breathing also benefits our health such as.

Heart health to prevent cardiovascular disease

Dozens of studies have reported on the health benefits of meditation that practicing mindfulness and meditation may help lower your risk of heart disease by improving factors related to heart disease such as

  • Blood pressure reduction

  • Improve smoking cessation

  • Stress reduction

A Scientific Statement From the American Heart Association suggests that "Given the low costs and low risks of this intervention, meditation may be considered as an adjunct to guideline-directed cardiovascular risk reduction by those interested in this lifestyle modification '

Two studies of short-term intervention report surprising mortality reductions in cardiovascular disease, and thus these findings need to be reproduced in larger, multicenter studies

Brain health to reduce cognitive decline

In a study endorsed by the Dalai Lama, individuals who regularly meditate were followed over 7 years. The authors conclude that meditation can enhance mental abilities and protect against age-related cognitive decline.

Their study was recently published in the Journal of Cognitive Enhancement. The “Shamatha Project” was led by Anthony Zanesco, a postdoctoral researcher at the University of Miami, FL

The project followed 60 experienced meditators who attended two meditation retreats held at the Shambhala Mountain Center in Red Feather Lakes, CO. The attendees were assessed before, during, and just after the retreat. Then, they were followed-up at 6 months, 18 months, and the 7-year mark. Seven years later, the gains in attention were still present to some degree — particularly among older group members who practiced meditation the most often. These people did not show the expected levels of age-related decline in sustained attention.

Click for full paper

Modulate immune system

A randomized control trial has been conducted to date on mindfulness meditation and the immune system which included data from 1602 participants and revealed tentative evidence that mindfulness meditation is associated with changes in select biomarkers of immune system activity. As a result, mindfulness mediation-related effects for the following four parameters:

  • Reductions in the activity of the cellular transcription factor NF-kB ( factor related immune system gene transcription)

  • Reductions in circulating levels of CRP ( A marker of inflammation )

  • Increases in CD4+ T cell count (in HIV-diagnosed individuals) (white blood cell )

  • Increases in telomerase activity (the enzyme which protects the chromosome from DNA damage)

Full paper

Mindfulness may reduce cell aging

Studies suggest that long-time meditators may have greater telomere lengths. Meditation has also been proposed to be a healthy lifestyle factor that affects telomere length. Recent empirical studies have shown a positive association between meditation and longer telomeres (Hoge et al. 2013) as well as an increase in telomerase (Schutte and Malouff 2014), suggesting that meditation may play an important role in preventing illnesses.

Full paper


  1. JILL SUTTIE OCTOBER 29, 2018 ' 5 Science-Backed Reasons Mindfulness Meditation Is Good for Your Health '

  2. AHA scientific statement "Meditation and Cardiovascular Risk Reduction A Scientific Statement From the American Heart Association" American heart association

  3. Tim Newman, 8 April 2018 'Is meditation the answer to cognitive decline?'

  4. Marta Alda, Marta Puebla-Guedea"Zen meditation, Length of Telomeres, and the Role of Experiential Avoidance and Compassion"Mindfulness volume 7, pages 651–659

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