Well…yes, they do really work. 

The fact is, science shows definite health benefits for people who use mindfulness and meditation.

Before we dive in, let’s just make sure we’re on the same page when we say “mindfulness” and “meditation.”

“Meditation” is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.

Practicing “mindfulness” is one of the most popular ways to meditate. 

It’s defined as, “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.” 

Mindfulness meditation is well studied in terms of its health benefits. I’m going to talk about a few of them below, and refer to it as “mindfulness” for the rest of the post.

The link between mindfulness and health = stress reduction

Have you heard the staggering statistics on how many doctors’ visits are due to stress?  Seventy-five to ninety percent!

So, if you ask me, it makes a tonne of sense that anything that can reduce stress can reduce health issues, too.

Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol (which affects your weight) and improves sleep. All of these can have massive effects on your physical, emotional and mental health.

Let’s have a quick look at three key areas: Mood, weight, and gut health. But know that the health benefits of mindfulness touches almost every other aspect of our health and well being. 

Mindfulness for a Better Mood

The most immediate health benefit of mindfulness is improved mood.

In one study, people who took an 8-week mindfulness program had greater improvement in symptoms.  They were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to lowering symptoms.

Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.

While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.

The easiest way to start – think of three things right now that you are grateful for.
A daily gratitude practice helps bring to mind the positive things in our life, no matter how small. By bringing in this focus on the positive aspects, it begins to crowd out our negative thought patterns.

Mindfulness for Weight Management

Studies show that people who use mind-body practices, including mindfulness, have lower BMIs. 

How can this be?

One way mindfulness is linked with lower weight is due to stress-reduction. Mindfulness can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating.

Another way it can work for weight is due to “mindful eating”. 

Mindful eating is a “non-judgmental awareness of physical and emotional sensations associated with eating”. 

It’s the practice of being more aware of food and the eating process. It’s listening more deeply to how hungry and full you actually are. It’s not allowing yourself to be distracted with other things while you’re eating, like what’s on TV or your being on your phone. 

People with higher mindfulness scores also reported smaller serving sizes of energy-dense foods. So it seems that more mindful eating = less junk.

Mindfulness about food and eating can have some great benefits for your weight. So try slowing down when you eat. Smell, taste and chew each mouthful.

Mindfulness for Gut Health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion). In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes.

Who hasn’t felt butterflies in their stomach at a job interview?

Or even needed a quick dash to the loo when under pressure?

Irritable bowel syndrome (IBS) and associated flare ups are linked directly with stress. A study of women  with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received only standard medical care.

The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.

Calming your nervous system using mindfulness practices can certainly help with your digestive function and improve your relationship with the toilet!

Conclusion

This is just the tip of the iceberg!

By helping you reduce your stress levels, mindfulness and meditation can also improve the quality of your sleep, decrease the frequency of hot flushes and reduce anxiety.

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For moods, weight, gut health, and more.

Do you regularly include it in your life? If so, have you seen benefits? If not, would you consider trying it?

Comment and let me know! 

Relaxing Herbal Teas

There are many relaxing herbal teas that would be great after meditation. 

Try any of these by steeping in boiling water:

• Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)
• White tea (also has a bit of caffeine, or you can choose decaffeinated white tea)
• Rooibos tea
• Peppermint tea (or steep fresh peppermint leaves)
• Ginger tea (or steep slices of real ginger)

Serve & enjoy!

BONUS Guided Meditations

These are some of my favourite meditation apps:
Insight Timer

Calm App

Balance

Headspace App (free 10-day trial)