the potential benefits behind mindful meditation

Is there some truth in contemplative neuroscience? Apparently yes, as more and more research by psychologists and neuroscientists shows.  As part of my training, I am meditating every day using my fave app Headspace (I wrote about it here) so I can tell about the positive effects especially after a such a transformative year 2020, but in reading this research paper, there is a lot more that can be shared!
 

1. Mediation helps to counter habituation—the tendency to stop paying attention to new information in our environment (Other studies have also found that mindfulness meditation can reduce mind-wandering and improve our ability to solve problems). This is good news because improved attention seems to last up to five years after mindfulness training, again suggesting trait-like changes are possible
2. Consistent long-term meditation does seem to increase resiliency to stress by helping mind and body to bounce back from stress and stressful situations. As an example, practicing meditation seems to reduce the inflammatory response when exposed to psychological stressors
3. Meditation does appear to increase compassion and makes our compassion more effective. In other words, practicing loving-kindness meditation for others increases our willingness to take action to relieve suffering. In the longer term, activity in the “default network”—the part of our brains that, when not busy with focused activity, ruminates on thoughts, feelings, and experiences—quiets down, suggesting less rumination about ourselves and our place in the world
4. Meditation does seem to improve mental health however it’s not necessarily more effective than other steps you can take. 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
5. Mindfulness seems to reduce many kinds of bias, in particular seems to reduce our natural tendency to focus on the negative things in life and has an impact on physical health—but it’s modest
6. Meditation might not be good for everyone all the time: some seem to believe mindfulness practice will invariably induce a sense of peace and calm. While this can be the experience for many, it is not the experience for all. At times, sitting quietly with oneself can be a difficult—even painful—experience. For individuals who have experienced some sort of trauma, sitting and meditating can at times bring up recent or sometimes decades-old painful memories and experiences that they may not be prepared to confront
7. How much meditation is enough? That also depends, but the best guide might be this old Zen saying: “You should sit in meditation for twenty minutes every day—unless you’re too busy. Then you should sit for an hour.” The recommendation? Try out different durations, types, and frequencies of meditation and jot down how you feel before and after the practice—and see what works best for you. 

 
This note was inspired by Greater Good, the online magazine of UC Berkeley’s Greater Good Science Center, here. 

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@philippemora > I come from the future.
I work and I workout.
​Always be kind and passionate. 
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