Even 10 minutes a day of mindfulness meditation improves symptoms of anxiety and depression, brain-imaging research shows. The practice is associated with an increase in gray-matter volume in four areas of the brain, and activates other beneficial changes in the brain.
Saundra Jain, MA, PsyD, LPC, and psychiatrist Michele Hauser, director, Mindfulness-Based Cognitive Therapy in Austin, Texas, presented the research at the October Psych Congress 2019, held in San Diego. Physician’s Weekly quoted Dr. Jain as saying “Mindfulness meditation practices are effective interventions, and sometimes for mild to moderate conditions—depression and anxiety—super-effective as front lines.”
The essence of mindfulness meditation is its simplicity: you don’t need a special room, a cushion, a bell, or incense. You just sit, quietly and comfortably, and focus gently on something restful like clouds, or leaves, and let your thoughts go. When your mind wanders off—and it will—just calmly note the wandering, and bring your thoughts back to the focus.
As therapies go, this is quick, easy, free, with no side effects other than feeling better. What’s not to like? Well, one small catch: you need to practice every day. No skipping then “catching up” later.
To read more:
PsychCongress Newsroom: “Evidence Supports Mindfulness Meditation for Anxiety, Depression”
Physician’s Weekly, October 4, 2019: “Mindfulness Meditation Benefits Anxiety and Depression”
