"Mindfulness meditation" is the act of paying close attention to your thoughts, feelings, actions and body sensations in an objective, non-attached way.
Pain: Doctors at the University of Wisconsin say it is a proven pain reliever because pain has emotional and cognitive aspects. When you recognize pain with kind, non-judgmental attention, special areas of the brain produce fewer signals that are interpreted as pain.
Just five minutes of mindfulness meditation can be helpful.
Anxiety and depression: A 2014 meta-analysis by Johns Hopkins researchers (Goyal et al., JAMA Internal Medicine) found mindfulness meditation programs reduced anxiety and depression, but effect sizes were moderate (around 20'30 percent improvement.)
In another study from the University of Wisconsin, subjects who took an 8-week mindfulness-based stress reduction (MBSR) program showed increased levels of brain chemicals like serotonin and GABA, associated with a happy, calm state, after completing the course. The meditators also showed improved immune responses, such as reduced inflammation markers.
Stress: Mindful walking can be a successful stress reliever. Pick a quiet place in your home and walk slowly back and forth or in circles. Look ahead and focus on how one foot makes contact with the ground, your weight shifts, and the other foot lifts and moves forward.
Keep your mind on your feet. If your mind wanders, gently bring it back. A 10-minute session is recommended.
MBSR is technically defined as a common form of complementary medicine addressing both physical health and emotional well-being.
