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The benefits of meditation

Stress less

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

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Sleep better

Sleep better

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

Happier, healthier relationships

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.

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Manage anxiety

Anxiety currently affects about one in fourteen people worldwide. That’s 7.3% of the total world population.4 A systematic review of in-person meditation training found that 69% of the studies analyzed showed meditation practice alleviated symptoms of anxiety.5

Sharpen concentration

Findings suggest that meditating for just four days is enough to improve novice meditators’ working memory, executive functions and their ability to process visual information.6

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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.