How mindfulness meditation can improve your quality of life

Mindfulness meditation is a practice that typically involves focusing on what’s happening in the present moment. It can be challenging because many people spend a lot of time focusing on either the past or the future. Mindfulness can bring us back to this moment. Research suggests that mindfulness meditation can improve many issues in our lives, including physical and mental health challenges. One meta-analysis of more than 200 studies published in Clinical Psychology Review found that mindfulness is effective for reducing stress, anxiety, and depression. 

Below, we’ll discuss mindfulness meditation and the ways in which it can improve your quality of life, including your physical and mental health.

What is mindfulness meditation?

According to the American Psychological Association, mindfulness typically involves two key components: attention and acceptance. During mindfulness meditation, you can expect to focus on what happens in the present moment (attention). You then observe whatever thoughts and feelings arise without judgment (acceptance). With practice, many people find that they can train their attention so that they their negative emotions are shorter in duration, which can leave more room for positive emotions.

Mindfulness meditation can be practiced alone or in a group. If it feels comfortable, you can take online mindfulness courses or speak with an online therapist experienced in mindfulness meditation. Below are some ways that mindfulness meditation can improve your quality of life.

Better sleep

Those who practice mindfulness-based meditation may see the benefits in a multitude of ways, including better sleep. According to Harvard Health Publishing, mindfulness has been shown to help people with insomnia.  In one study published in JAMA Internal Medicine, individuals who participated in mindfulness training experienced less fatigue, insomnia, and depression. 

Mindfulness meditation typically begins with the sensation of breathing. During this practice, you usually close your eyes and take a deep breath. Through the sensation of breathing—in through your nose and out through your mouth—your body may become more relaxed. You can be fully present in the moment and let go of the stress of the day.

When you do mindfulness exercises, you stay focused on your bodily sensations, as well as the thoughts that move through your mind. When you release your muscles and relax your mind, you prepare yourself physically and mentally for a good night’s rest. 

It’s okay if you have different feelings in your body, and it can be normal to start feeling anxious when you begin practicing mindfulness-based meditation. You may find it helpful to remember that you don’t have to change anything that you’re thinking or feeling. This may relieve pressure and help you settle into a mindful state.

Less anxiety

Mindfulness-based meditation may help people with various mental health conditions, including anxiety. Untreated stress and anxiety can lead to problems like heart disease or high blood pressure. That’s where mindfulness-based meditation may help. When you’re focusing on the present, you don’t have to worry about tomorrow’s problems. People with chronic anxiety often ruminate on what the future holds. Mindfulness can help to bring you back to right now, here in the present moment.

The claim that mindfulness helps those with anxiety is based on scientific research. Research published in Frontiers in Psychology suggests that  Also, a meta-analysis in the Journal of Consulting and Clinical Psychology analyzed 39 studies and found that mindfulness was effective in reducing anxiety and mood problems. 

According to another study, participants with generalized anxiety disorder saw a significant decrease in their symptoms after practicing mindfulness during acceptance-based behavior therapy (ABBT). By devoting your full attention to the present moment, you may find that you experience decreased rumination and a reduction in anxious feelings.

Improved memory

Mindfulness may also help to improve cognition and memory. We’re expected to remember a great deal of information in daily life, such as financial account numbers, school and work obligations, and the birthdays of friends and family. It can feel overwhelming. However, memory is something that can be improved, and mindfulness meditation may help with this process. 

Your memory might be thought of as a muscle that needs to be flexed. If you don’t use the information you have stored in your mind, you may run the risk of losing it. Some people use memory games on their smartphone or tablets, but mindfulness meditation can also be an effective tool to use when you want to improve focus and memory. 

Mindfulness may boost your ability to concentrate and retain information. This may be related to improvement in working memory, which refers to the information you hold on to when you’re processing information daily. It’s also called short-term memory. Research from the journal Neural Plasticity suggests that  mindfulness may improve memory function as a result of its possible effect on the hippocampus and theta band in the brain. 

Further, recent research published in Biological Psychiatry: Global Open Science suggests that mindfulness may reduce the risk of developing Alzheimer’s disease. Thus, mindfulness can be beneficial for your memory and cognitive functioning as you age.

Improved physical health

Mindfulness meditation can benefit not only your mental health but also your physical well-being. For example, people who experience gastrointestinal problems are often affected by stress. Mindfulness may help to relax and release the muscles, including ones in the stomach. Practicing meditation may also improve problems such as acid reflux or constipation. It may also help you heal from ulcers, in conjunction with care from your doctor.

Participating in a mindfulness-based stress reduction program can serve as a proactive way to handle your stressors. You may find it empowering to take control of your physical and mental health. When you enter a mindfulness-based stress reduction program, you may notice that your physical health starts to improve in a number of ways. You might have more energy, sleep better at night, and eat healthier because you’re less stressed.

Self-insight

Mindfulness may help you have better emotional insight into yourself. When you practice mindfulness, you might be able to look inward and find ways to understand yourself better. Part of practicing mindfulness is non-judgmental thinking. You’re there to accept your thoughts and sensations for what they are. You’re living in the present moment without judgment. This can serve as a form of radical acceptance that you may find liberating.

Greater productivity

Courses on stress reduction reveal that mindfulness-based meditation may help you increase your daily productivity. Mindfulness meditation may improve your ability to process information and stay focused. It can be challenging to be productive when you’re constantly distracted. When you practice stress reduction mindfulness-based techniques, you may find that you experience less stress and increased focus, which may lead to greater productivity. Whether it means completing tasks at work, being a great stay-at-home parent, or achieving your academic goals, practicing mindfulness may help.

Online therapy and mindfulness

If you’re interested in mindfulness meditation but don’t want to join a class or group, you may benefit from speaking with a licensed therapist who has experience teaching people mindfulness. With an online counselor, you can participate in mindfulness meditation from the comfort of your home via audio or videoconferencing at a time that works for your schedule. With online therapy at BetterHelp, you can also message your therapist at any time day or night through in-app messaging, and they’ll get back to you as soon as they can.

Research shows that online therapy is as effective as in-person therapy for a variety of mental health challenges. One study published in the Cochrane Database of Systematic Reviews found that online cognitive behavioral therapy was effective for reducing anxiety in adults.