The Benefits of Mindfulness and Meditation

by Evan Robinson

As humans, we experience the weight of maladaptive thinking, and it can affect our routines. With different pressures integrating into our lives, it is important that we remind ourselves that consistent degradation of the mind and self can lead to negative consequences in life. Mindfulness is the state of being present and aware of one’s thoughts, feelings, and sensations, which mostly happens in the current moment without judgment. Incorporating mindfulness into a routine can include meditations, prayers, affirmations, or participating in hobbies that promote emotional and spiritual well- being. Meditation is a component of mindfulness, using a multitude of techniques to calm and cleanse the mind. Meditation can have an influence on our mental health, physical health, and our immune systems.

Practicing meditation along with healthier habits is a way to reduce the harmful effects of hypertension. Six studies were included in a systematic review and meta-analysis of RCT’s (Randomized Controlled Trials) to assess the correlation and impact of diastolic blood pressure. (Aneeque, J., 2023) The results from the studies showed a statistically significant effect on diastolic pressure reduction compared to the control, whereas the systolic blood pressure results were statistically significant at a very marginal level.

Aneeque (2023) also recognized how some studies have suggested that practiced meditation affects the length of our telomeres. Telomeres are considered proteins that protect our chromosome health. Telomeres can shorten, which can also lead to cell death. Aneeque (2023) had reviews 19 studies, in which two cross-sectional studies showed an increase in telomere length, and nine out of 11 studies showed a telomerase-related increase in telomere length.

Meditation has also been theorized to assist individuals in elevating mental health by explicitly increasing positive thinking and positive emotional responses within the human body. (Aneeque, J., 2023) From personal experience, the incorporation of mindfulness into my routine has slowly intertwined with my usual tasks. The consistency of affirmations and meditation have reprogrammed my mental and emotional health. Simply affirming that “I am protected, nurtured,and loved”, can change the dynamic of the day and can help promote self-confidence in tackling daily responsibilities.

Zollars (2019) had reviewed studies in their literature the benefits of practicing meditation. Including meditation in daily tasks can impact individuals in healthcare. The literature furthers this claim by investigating several articles in which meditation alleviated various stressors in people’s routines. A study of mostly women who are medical, and psychology students participated in meditation reported significant improvements in alleviating mental distress and study stress. Another study including nursing students in Thailand had incorporated meditation had shown a significant reduction in anxiety and stress. (Zollars, I., Poirier, T.I., Pailden, J., 2023) The results of these studies indicates that there are positive breakthroughs with meditation, including an increase in mental and emotional well being. Incorporating mindfulness has been linked to higher satisfaction with self, and consistently practicing affirming measures helps to improve commitment to routines that fuel our fulfillment.

References

Irene Zollars, Therese I. Poirier, Junvie Pailden,

Effects of mindfulness meditation on mindfulness, mental well-being, and perceived stress, Currents in Pharmacy Teaching and Learning,Volume 11, Issue 10,2019, Pages 1022-1028, ISSN 1877-1297, https://doi.org/10.1016/j.cptl.2019.06.005.(https://www.sciencedirect.com/science/article/pii/S1877129718304568)</pre>

Jamil, A., Gutlapalli, S. D., Ali, M., Oble, M. J. P., Sonia, S. N., George, S., Shahi, S. R., Ali, Z., Abaza, A., & Mohammed, L. (2023). Meditation and Its Mental and Physical Health Benefits in 2023. Cureus, 15(6), e40650. https://doi.org/10.7759/cureus.40650