22 Benefits Of Mindfulness

22 Benefits Of Mindfulness

There are a host of benefits related to mindfulness that has been uncovered via various research and studies. These benefits can be seen in physical health, mental health, and emotional health, among various other places. The following outlines a list of specific benefits of mindfulness and the impact those benefits have.

“Look past your thoughts, so you may drink the pure nectar of This Moment” – Rumi

Survive And Thrive In A Covid World

“Mindfulness is really important in times like this,” says Auguste H. Fortin VI, MD, MPH, a Yale Medicine internal medicine specialist.

Anne Dutton, MA, LCSW, director of the Yale Stress Center mindfulness education program says “the mind’s constant chatter can be stopped by mindfulness, which can be invaluable when people are worrying about everything from whether they wore their mask properly in the grocery store to how to help a loved one who is seriously ill. Strong emotions like fear, sadness, and anger—that we are all feeling right now—are perpetuated by ruminative thinking… a mindfulness practice can help us connect with awareness and let things come and go without our attention getting stuck on it.” (www.yalemedicine.org/stories/mindfulness-covid)

According to the Department Of Psychiatry At University Of Michigan Medicine Department…
“During the current pandemic, there is so much uncertainty concerning the future, and many threats to our security (physical, social, emotional, and financial). It is totally natural and normal to feel anxious, fearful, and frustrated. You might also experience anger or disappointment towards our governmental institutions for not moving as fast and as efficiently as you had hoped, or toward people not being as careful as you would like them to be in terms of social distancing, and so forth. Those are all normal and natural reactions to this abnormal situation.
Mindfulness can help us acknowledge this situation, without allowing us to be carried away with strong emotions; it can, in turn, help bring ourselves back to a centered calm. Only then can we see more clearly what it is we have control over and what it is that we do not. Mindfulness also shows us how best to proceed, with compassion towards oneself and others.”


Experience Joy – Be Present

Consider this scenario. You are playing with your kid, he or she is running around, laughing, growing, and developing right in front of your eyes, but you are not there. Your body is, but your mind is thinking about that promotion that you never got. You are pissed off and feel slighted. You are fantasizing that the person they picked is going to screw it up and you will be glad. So, because your mind is in the past, obsessing over something that you have no control over and ruminating, you missed out on precious moments with your child, moments of joy and bonding, moments you will never get back. You also caused yourself stress, anxiety and those thoughts did absolutely nothing to support your wellbeing.

When we are not present in the day to day moments of life we lose out on precious joys and experiences that enrich our lives. This is one of the greatest gifts of mindfulness and being present.

Let go of the past, forget the future, live in the moment, in the here and the now. That is where your life is, the only reality that is real.

“Be where you are, otherwise you will miss your life” – Buddha


Better Overall Health

Mindfulness has been shown to improve overall health and wellness. One study on mindfulness and health showed that mindfulness was linked to improved cardiovascular health because its practice led to a lower incidence of smoking, increased physical activity, and a healthier body mass index.
Another study that looked at how mindfulness impacted health behaviors found that the practice of mindfulness enhanced or increased behaviors related to health, such as getting regular health check-ups, avoiding alcohol and nicotine, being more physically active, and using seat belts.
There has also been research to suggest that mindfulness is positively linked to lower blood pressure, particularly when the mindfulness practitioner is skilled in nonreactivity and non-judging.
Yet another study on mindfulness and its impacts on psychological and physical health showed that in obese or overweight adults, mindfulness aided individuals in improving eating attitudes and behaviors, losing weight, and decreasing depression and anxiety (Ackerman, 2017).


Stress Reduction

There have been multiple studies supporting the idea that mindfulness aids in stress reduction. A 2016 study found that mindfulness produced less avoidance and more approach coping as a response to stress than relaxation or self-affirmation controls. Mindfulness was shown to facilitate an adaptive response to daily stressors and aided in the alleviation of stress by elevating emotion regulation which creates a better mood and ability to cope with stress (Ackerman, 2017).


Decreased Depression

The link between mindfulness and decreased depressive symptoms has long been established. A 2016 study by Costa and Barnhofer found that just a brief training in mindfulness aided study participants dealing with depression by leading to a reduction in depressive symptoms via greater emotional regulation.

Another study showed that Mindfulness Behavioral Cognitive Therapy reduced depressive episodes, anxiety, and stress. Additional research has found that mindfulness also helps those identified as chronically depressed, suicidal, or having suicidal thoughts and ideations.
In these individuals, mindfulness has been shown to reduce suicidal thoughts and ease symptoms of depression.

Mindfulness is thought to be so effective because it gives people the tools they need to better cope with and regulate their emotions which leads to a better ability to cope with and manage depression (Ackerman, 2017).

“Meditation is not evasion; it is a serene encounter with reality” – Thich Nhat Hanh

Increased Academic Performance

Consistently practicing mindfulness has been shown to boost academic success among students in multiple groups and in multiple ways.

Research shows that elementary students who practice mindfulness go on to exhibit higher levels of academic achievement, greater prosocial behaviors, and a greater ability to regulate their emotions. Among teenagers enrolled in a mindfulness program and in pursuit of a general education certificate, mindfulness helped decrease anxiety and depression which contributed to greater academic success.

A study of children from lower socioeconomic backgrounds who participated in a mindfulness program saw lower rates of stress which led them to focus better at school.

A study among urban males who partook in MBSR saw less stress, reduced anxiety, and decreased negative coping which improved their ability to deal with academic stress and achieve academic success.

A study of homeless middle school students who participated in a mindfulness course also showed greater levels of well-being and a higher reliance on mindfulness in school which led to greater academic achievement and overall quality of life.

Another study conducted among ADHD children showed that the practice of mindfulness led to less aggression and conduct problems which contributed to better focus on academic activities (Ackerman, 2017).

Better Ability to Deal With Bullying

It turns out that mindfulness can also help children and young people cope with bullies. A 2017 Chinese study found that mindfulness could play a role in protecting children against the depressive symptoms associated with being the victim of bullying.

A 2005 dissertation by Sandra Mccloy looked at how mindfulness can be used as a coping tool for bullying by helping kids consider perspectives that differ from their own and find more appropriate and constructive reactions when they are bullied.

Research also suggests that mindfulness can help improve empathy and social/emotional learning which could stop bullies from engaging in bullying behaviors (Ackerman, 2017).

Lowered Blood Pressure

A new study shows that mindfulness can be effective for reducing high blood pressure. A study published in the journal PLOS One found that participants who enrolled in the Mindfulness Based Blood Pressure Reduction Program created specifically to assess acceptability, feasibility, and effects of mindfulness on hypothesized proximal self-regulation mechanisms saw significant reduction in blood pressure levels that were still in effect at follow-up examinations 1 year after the trial.

After the 1 year mark, blood pressure of the participants was still lower than their baseline, and participants who had previously struggled to follow healthy lifestyle recommendations prior to the study were still maintaining positive lifestyle changes (Berman, 2019).


“What would it be like if I could accept life – accept this moment – exactly as it is” 

Tara Brach

Boost Resilience

Resilience is the ability to bounce back quickly from the challenges and hardships one faces. Mindfulness has been shown to boost resilience and help in the understanding and regulation of one’s emotions.

A study showed that mindfulness-based cognitive therapy reduced problem behaviors, attention problems, and anxiety while simultaneously improving social-emotional resiliency. Another study on mindfulness and resilience looked at children involved in the mental health system and/or the welfare system.

The study found that mindfulness improved emotional regulation, mood, empathy, confidence, self-esteem, coping, and social skills. Additionally, their ability to pay attention and focus was increased (Ackerman, 2017).

Enhanced Job Performance

Increasing research has gone into the link between mindfulness and job performance, with much evidence supporting the positive impact mindfulness can have on workplace performance. A 2014 study by Dane & Brummel showed that mindfulness when used in the service industry, improved job performance even when adding a control for workers’ level of engagement.

Another study conducted in 2014 among office employees who participated in an 8-week mindfulness training found these participants experienced greater levels of job satisfaction and lower levels of job-related stress. This ultimately increased job performance as rated by their employers.

In 2016, Gallant found that mindfulness led to improved executive functioning because of improved inhibition abilities. Another study was done in 2017 that showed mindfulness in the workplace can increase the number of contract hours employees worked (Ackerman, 2017).

Lower Turnover and Burnout Rates

There is much research to support the idea that mindfulness can aid in the prevention of employee burnout and turnover within companies. In 2014, Dane and Brummel studied the relationship between mindfulness and turnover intention. The results found that employees higher in mindfulness were less likely to leave their jobs for any reason.

In 2012, Goodman and Schorling found that mindfulness-based stress reduction led to reduced work-related burnout while also improving the mental health of the healthcare providers being studied. Research conducted among Australian psychologists further supported these theories by demonstrating a strong positive link between mindfulness and burnout. These studies and others like it, including a 2015 study by Schultz and his colleagues, shows that mindfulness can enhance well-being within the work environment and contribute to lower levels of burnout for employees in a range of careers and positions (Ackerman, 2017).

“Peace comes from within. Do not seek it without” – Buddha

Improved Immunity

Mindfulness can be a powerful aid for the immune system when practiced regularly. This is thought to be because mindfulness aids in the reduction of stress and anxiety.
Prolonged stress is linked to decreased immunity and various negative health outcomes such as raised blood pressure, increased heart rate, and increased inflammation among other things.
Mindfulness boosts immunity by decreasing stress and anxiety which would lead to the health issues that would negatively impact immunity. Thus, we become better able to ward off pathogens and disease within the body (Calabrese, 2020).

Less Reactive

Mindfulness-based therapies have been shown to increase the concentration of grey matter in parts of the brain linked to emotional regulation, among other things. Mindfulness also reduces the size of the amygdala which is the part of the brain linked to the flight-or-fight response.
Both of these things means a reduction in anxiety leading to a more calm processing and responding to events. Additionally, one is less likely to fall into negative or harmful emotional patterns and is more mentally resilient (Mindfulness.com, 2019).

Better Relationships

Since mindfulness is linked to improved mood (i.e. reduced stress and anxiety), enhanced awareness, and improved communication, a natural by-product of those benefits is better interpersonal relationships.

When we can be more present, more calm, and more effectively communicate our feelings, needs, and wants we are in a better position to form meaningful connections with others.
We can spend quality time, engage in active listening, and enjoy positive relationships because there is decreased likelihood of emotional reactivity. Evidence supports this by showing a positive correlation between higher levels of mindfulness and more meaningful and satisfying romantic relationships (Mindfulness.com, 2019).

Enhanced Creativity

Enhanced levels of creativity is also believed to be a benefit of mindfulness practice. Research shows that mindfulness sessions improve focus which can lead to increased creativity in individuals and groups.

Also, the ability to problem-solve and analyze is enhanced as a result of mindfulness which is thought to increase capacity in the rest of the brain so that additional cognitive processing can occur (Sutton, 2020).


“Being mindful means that we suspend judgment for a time, set aside our immediate goals for the future, and take in the present moment as it is rather than as we would like it to be”  Mark Williams

Better Sleep

Mindfulness has been shown to help improve both the length and quality of sleep. This is because mindfulness induces feelings of calm and promotes release of stress and anxiety, allowing the body and nervous system to unwind and enter into sleep.

Additionally, evidence suggests that mindfulness is a viable alternative treatment for chronic insomnia meaning medication may not be needed in some cases as a treatment option (Mindfulness.com, 2019).


More Efficient And Effective Recovery

Mindfulness can also be beneficial when it comes to recovering from illness and injury. A study looking at MSBR n Chinese breast cancer survivors found evidence to suggest that mindfulness enhanced post-traumatic growth while also decreasing stress and anxiety within cancer patients.

A similar study of young breast cancer survivors found that women who practiced mindfulness had higher chances of experiencing decreased stress and rumination, and increased levels of self-kindness.

Other research goes on to show that mindfulness and practices that incorporate mindfulness like yoga and meditation can decrease anxiety, increase vigor, and lead to post-traumatic growth in breast cancer survivors (Ackerman, 2017).

“The things that matter most in our lives are not fantastic or grand. They are moments when we touch one another” Jack Kornfield

Decreased Risk of Alcoholism

Mindfulness can be an effective tool in curbing drinking that can lead to alcoholism. Mindfulness has been shown to help people deal with the stress and anxiety that may prompt drinking, especially in the college-aged population, thus reducing the tendency of individuals within this group to turn to alcohol as a coping mechanism.

A study on drinking among college students found that those practicing mindfulness and proficiency in awareness and non-judging were engaged in much lower rates of problematic drinking.

Additionally, it’s been seen that mindfulness enhances self-control and vitality which further aids in one’s ability to avoid harmful drinking behaviors (Ackerman, 2017).

Improved Memory

There is also research to show that mindfulness can benefit memory and recall of information. Lloyd, Szani, Rubenstein, Colgary, & Pereira-Pasarin found that just 3 minutes of a mindfulness session could lead to immediate improvements in memory performance. Additional evidence goes on to suggest that such a session could also reduce false recall of information as well (Sutton, 2020).

Increased Lifespan

Mindfulness plays a large role in reducing stress, and stress is known to be linked to reduced immunity and increased rate of aging which can reduce lifespan. This is because stress increases the rate at which telomere breakdown and cell breakdown happens.
Mindfulness helps us better cope with stress thereby keeping protective telomeres healthier for a longer period of time. Research shows this impacts mental and physical aging as well because of the delays in cell breakdown (Mindfulness.com, 2019).

Less Biased

The practice of mindfulness works to help build one’s ability to be less judgmental and more objective. Research in the field of psychology supports this with one study showing that mindfulness led to reduced racial and age bias in participants.

This suggested that mindfulness had the ability to penetrate subconscious biases which related to older views and automatic associations from the past (Mindfulness.com, 2019).

“The little things… The little moments… They aren’t little” – Jon Kabat-Zinn

More Self-Kindness

Evidence shows that mindfulness has the capacity to quiet the inner critic residing within all of us. Mindfulness teaches individuals how to cope with stressful life events and negative feelings in a healthier and more loving way.

This helps us to be less critical of ourselves and has been shown to increase motivation, improve relationships, and lead to better health. Additionally, there are decreased incidences of anxiety and depression and a greater sense of satisfaction with life overall (Mindfulness.com, 2019).



Disclaimer: This report is for informational purposes only and is not intended as medical advice. Medical advice should always be obtained from a qualified medical professional for any health conditions or symptoms associated with them. Every possible effort has been made in preparing and researching this material. We make no warranties with respect to the accuracy, applicability of its contents or any omissions.




Ackerman, C. (2017, March 7). 23 amazing health benefits of mindfulness for body and brain. PositivePsychology.com. https://positivepsychology.com/benefits-of-mindfulness/

Berman, R. (2019). Mindfulness training may lower blood pressure. Medical and health information. https://www.medicalnewstoday.com/articles/327310

Calabrese, L. (2020, August 13). How mindfulness training can boost your immune system. Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/how-mindfulness-training-can-help-you-achieve-immunologic-health/

Cho, J. (2016, July 14). 6 scientifically proven benefits of mindfulness and meditation. Forbes. https://www.forbes.com/sites/jeenacho/2016/07/14/10-scientifically-proven-benefits-of-mindfulness-and-meditation/#7de2808463ce

Firestone, L. (2013, March 6). Benefits of mindfulness. Psychology Today. https://www.psychologytoday.com/us/blog/compassion-matters/201303/benefits-mindfulness
Harvard Health Publishing. (2020). Benefits of mindfulness. https://www.helpguide.org/harvard/benefits-of-mindfulness.htm

Mindfulness.com. (2019, May 21). 11 proven benefits of mindfulness — Mindfulness.com. https://blog.mindfulness.com/meditation/benefits-of-mindfulness

Surban, G. (2020, May 7). How to practice mindfulness (2020 complete guide to mindfulness). Develop Good Habits. https://www.developgoodhabits.com/how-to-practice-mindfulness/#15_Mindfulness_reduces_feelings_of_loneliness

Sutton. (2020, August 31). The importance of mindfulness: 20+ reasons to practice mindfulness. PositivePsychology.com. https://positivepsychology.com/importance-of-mindfulness/






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