The benefits of meditation
Research suggests that in-person Mindfulness-Based Stress Reduction (MBSR) programs may help manage stress. In fact, a systematic review of 17 MBSR studies found the program to be effective in reducing psychological and physiological symptoms of stress.1
A meta-analysis of randomised controlled trials for insomnia found that eight weeks of in-person meditation training significantly improved total waking time and sleep quality in patients with insomnia.2
A study evaluating the benefits of an in-person mindfulness-based relationship enhancement program suggests that mindfulness enhances couples’ levels of relationship satisfaction, autonomy, closeness and acceptance of each other, while reducing relationship distress.3 In fact, three months after participating in the study, couples were still experiencing these improvements.
1. Sharma, M., & Rush, S. E. (2014). Mindfulness-based stress reduction as a stress management intervention for healthy individuals a systematic review.
Journal of evidence-based complementary & alternative medicine, 19(4), 271-286.
2. Gong, H., Ni, C. X., Liu, Y. Z., Zhang, Y., Su, W. J., Lian, Y. J., ... & Jiang, C. L. (2016). Mindfulness meditation for insomnia: A meta-analysis of randomized controlled trials.
Journal of Psychosomatic Research, 89, 1-6.
3. Carson, J. W., Carson, K. M., Gil, K. M., & Baucom, D. H. (2004). Mindfulness-based relationship enhancement.
Behavior therapy, 35(3), 471-494.
4. Baxter, A. J., Scott, K. M., Vos, T., & Whiteford, H. A. (2013). Global prevalence of anxiety disorders: a systematic review and meta-regression.
Psychological Medicine, 43(05), 897-910.
5. Chen, K. W., Berger, C. C., Manheimer, E., Forde, D., Magidson, J., Dachman, L., & Lejuez, C. W. (2012). Meditative therapies for reducing anxiety: A systematic review and meta‐analysis of randomized controlled trials.
Depression and anxiety, 29(7), 545-562.
6. Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training.
Consciousness and cognition, 19(2), 597-605.