Does mindfulness really work?
The term mindfulness has long been part of our language, with varying degrees of understanding of its meaning. It may seem like just another trendy activity, like many others, but the truth is that it is a scientifically proven practice that has been incorporated for years into numerous educational, therapeutic, and clinical approaches as a strategy for managing and reducing stress, promoting personal growth, and much more.
Numerous studies have examined, for example, the short- and long-term benefits of mindfulness, the effectiveness of specific programs , and even its impact on neural mechanisms —a field known as the neuroscience of meditation. More than a thousand scientific studies related to the effects of mindfulness practice are published each year, but these studies sometimes have limitations that must be considered, such as the very definition of the technique or the practice itself.
We can call it mindfulness, full awareness, mindful attention, or conscious attention. Ultimately, it's the ability to be individually aware of our own thoughts, emotions, physical sensations, and actions in the present moment, without judging or criticizing ourselves or our own experience. Programs that put it into practice are based on the repetition of breathing exercises (with inhalations and exhalations) until attention is steady in the present moment, and then begin to explore bodily sensations, thoughts, memories, emotions, perceptions, and so on.
Ten minutes of daily meditation to reduce stress and anxiety
Mindfulness practice is one of the many existing meditation techniques and is more than just a relaxation technique. It is based on practice and experience, both formal and informal, that allows one to develop and cultivate this mental, emotional, and physical state of mindfulness or full attention through different exercises such as mindful observation, mindful and compassionate listening, body scanning, and so on.
Mindfulness programs with scientific evidence
There are several programs with scientific evidence , the best known being the Mindfulness -Based Stress Reduction (MBSR) program , conceptualized in the 1970s by Dr. Jon Kabat-Zinn after his time in India in the 1960s studying Buddhist meditation. It is an intensive eight-week program specifically designed to increase the ability to focus on the present moment without judgment. This program has been implemented in many countries to treat a wide variety of problems, such as anxiety and chronic pain.
It is the ability to be individually aware of our own thoughts, emotions, physical sensations and actions in the present moment, without judging or criticizing ourselves.
The second program with scientific evidence to mention is the Mindfulness -Based Cognitive Therapy (MBCT) program , created by Drs. Williams, Teasdale, and Sega. It is an eight-week program that integrates mindfulness practice with cognitive science. It is used to reduce stress and anxiety and to regulate mood.
The third program with scientific evidence to highlight is the Mindfulness -Based Strengths Practice Program , known as MBSP. This structured program, conceptualized by Dr. Ryan Niemiec in 2012, combines mindfulness with character strengths. This eight-week program focuses on increasing self-awareness and the application of one's character strengths, helping people flourish and lead more fulfilling lives. Character strengths are the positive traits that characterize a person and contribute to their well-being. These are characteristics that can be cultivated throughout life. Peterson and Seligman (2004) categorized these strengths into six categories called virtues: wisdom, courage, humanity, justice, temperance, and transcendence. Each of these virtues is associated with different strengths, and there are 24 in total.
In addition, there are other programs such as the Mindfulness and Self-Compassion Program , known as Mindful Self-Compassion (MSC), and the Mindfulness-Based Compassionate Living Program , also known as Mindfulness-Based Compassionate Living (MBCL). These are eight-week programs focused on developing and training compassion and self-compassion for everyday life. They are characterized by fostering a kinder, more sensitive, receptive, responsible, and empathetic attitude, highlighting their influence on people's emotional and relational well-being.
The triangle of well-being
Benefits of mindfulness practice
What the scientific literature tells us is that people who practice mindfulness are more connected to the present experience and are better able to think and feel in a non-aggressive and non-defensive way. People who practice mindfulness regularly are less likely to experience emotions that make them feel uncomfortable or frightened. They are also able to redirect their focus from past experiences to the present, especially painful ones, fostering their emotional regulation.
Some of the many benefits of mindfulness are:
- Different brain changes occur in the gray matter of the cerebral cortex, especially the prefrontal cortex, also in the activation patterns of some brain areas, such as the amygdala, and in the neuronal connections (neuronal plasticity) between different regions.
- Improved immune system . Several studies demonstrate how mindfulness influences the mechanisms related to biological aging.
- It helps reduce stress, anxiety, and depression.
- It facilitates the development of empathy and compassion , as interpersonal social skills.
- It promotes healthy and nourishing social relationships .
- It activates perceptual processes such as openness to new experiences, self-awareness of strengths, and self-knowledge .
- It gives a greater sense of emotional well-being.
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