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Resources

Table of Contents

Mindful Merchants

Mindful.org

Offers articles, practices, and a digital magazine focused on mindfulness.
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SoundsTrue

Offers articles, meditations, and courses – founded by Tami Simon.
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UCLA MARC

UCLA Mindful Awareness Research Center (MARC) provides free guided meditations and research articles.

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Tricycle: The Buddhist Review

Offers articles, teachings, and film and audio related to mindfulness and Buddhism.
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Plum Village

Founded by Thich Nhat Hanh, it offers articles, teachings, and mindfulness practices.
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10% Happier

Focuses on practical mindfulness techniques and offers a podcast.
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Insight Timer Blog

Provides free meditations and articles focused on mindfulness.

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DailyOM

Offers articles and courses on mindfulness and holistic wellness.
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Mindfulness Exercises

Offers articles and courses on mindfulness and holistic wellness.
Provides free mindfulness exercises, worksheets, and courses.
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Tara Brach’s Website

Offers free meditations, podcasts, and articles by mindfulness teacher Tara Brach.
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Mobile Apps

Waking Up

By Sam Harris and featuring other teachers.
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Headspace

Provides a wide range of mindfulness and meditation practices.
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Insight Timer

Provides a large library of free guided meditations.
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10% Happier

Features mindfulness tools for everyday challenges.
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Let's Meditate

App with short and simple meditations for busy people.
iOS
Android

Plum Village

Provides mindfulness practices and was created by Thich Nhat Hanh.
Visit

SoundsTrue / SoundsTrue One

Created by Tami Simon with free and paid versions.

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Calm

The most popular meditation app and easy to use.
Visit

Statistics About Mindfulness and Meditation

Mental Health & Stress Reduction

  1. 76% Reduction in PTSD Symptoms: A study published in the “Journal of Traumatic Stress” showed that mindfulness-based interventions reduced symptoms of PTSD by 76% in veterans.
  2. 58% Reduction in Anxiety Levels: According to a meta-analysis, mindfulness meditation programs showed moderate evidence of reducing anxiety levels by 58%.
  3. 40% Lower Stress Levels: A study from Carnegie Mellon University found that mindfulness practice led to a 40% reduction in perceived stress.
  4. Enhanced Emotional Well-being: Research shows that just eight weeks of mindfulness training can significantly improve emotional well-being.

Physical Health

  1. Reduced Chronic Pain: A study found that mindfulness meditation can reduce chronic pain by 57%.
  2. Boosted Immune System: Research shows that mindfulness meditation can lead to an increase in circulating antibodies, boosting the immune system.
  3. Lower Blood Pressure: Studies suggest mindfulness meditation can lead to significantly lower blood pressure levels.
  4. Decreased Inflammation: Research has found that mindfulness meditation can lead to reduced markers of inflammation.

Productivity and Cognitive Functions

  1. 20% Improvement in Focus: One study found that brief mindfulness training increased focus and attention by as much as 20%.
  2. Improved Multi-Tasking Abilities: Research from the University of Washington found that mindfulness training improved multitasking capabilities in high-stress environments.
  3. Boost in Memory: A study published in Psychological Science showed a 30% improvement in memory recall after mindfulness exercises.
  4. 14% Increase in Creativity: A Leiden University study found that individuals who participated in mindfulness practices had a 14% increase in creativity.

Relationships

  1. Enhanced Compassion: Studies have found that mindfulness practice increases activity in brain regions associated with compassion.
  2. Improved Relationship Satisfaction: Research indicates that mindfulness training can lead to higher levels of relationship satisfaction.

Work & Career

  1. 70% Reduction in Healthcare Provider Burnout: Mindfulness programs in healthcare settings led to a 70% reduction in burnout among healthcare providers.
  2. Increased Job Satisfaction: A study found that mindfulness increased job satisfaction and decreased job burnout.
  3. Reduced Absenteeism: Research shows that companies implementing mindfulness programs see a reduction in employee absenteeism.
  4. Education & Learning
    Improved Academic Performance: Mindfulness programs in schools have been linked with improved academic performance among students.
  5. Increased Attention in Children: Studies show that mindfulness exercises can increase attention spans in children, making them more focused in school.
  6. Lower Suspension Rates: Schools with mindfulness programs have reported lower suspension rates and fewer disciplinary actions.

These statistics, backed by scientific studies and research, make a compelling case for the benefits of mindfulness for stress reduction, productivity, and general well-being.

Studies on Mindfulness and Meditation

Mental Health & Stress

  1. PTSD in Veterans
    • Study: “Mindfulness-Based Stress Reduction for Posttraumatic Stress Disorder Among Veterans”
    • Journal: Journal of Traumatic Stress, 2015
    • Key Finding: Demonstrated a 76% reduction in PTSD symptoms in veterans.
    • Link to Study
  2. Anxiety Reduction
    • Study: “The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review”
    • Journal: JAMA Internal Medicine, 2014
    • Key Finding: Showed moderate evidence of reducing anxiety by 58%.
    • Link to Study

Physical Health

  1. Chronic Pain
    • Study: “Meditation Programs for Psychological Stress and Well-being”
    • Journal: JAMA Internal Medicine, 2014
    • Key Finding: Reported a 57% reduction in chronic pain.
    • Link to Study
  2. Blood Pressure
    • Study: “Alterations in Brain and Immune Function Produced by Mindfulness Meditation”
    • Journal: Psychosomatic Medicine, 2003
    • Key Finding: Significant decrease in blood pressure.
    • Link to Study

Productivity and Cognitive Functions

  1. Focus and Attention
    • Study: “The Effects of Mindfulness Meditation Training on Multitasking in a High-Stress Information Environment”
    • Journal: University of Washington, 2012
    • Key Finding: Increased focus and attention by 20%.
    • Link to Study
  2. Memory Recall
    • Study: “Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering”
    • Journal: Psychological Science, 2013
    • Key Finding: 30% improvement in memory recall.
    • Link to Study

Relationships

  1. Compassion
    • Study: “Compassion meditation enhances empathic accuracy and related neural activity”
    • Journal: Social Cognitive and Affective Neuroscience, 2012
    • Key Finding: Increased activity in brain regions associated with compassion.
    • Link to Study
  2. Relationship Satisfaction
    • Study: “The Effects of a Mindfulness Intervention on Relationship Satisfaction, Autonomic Physiology and Empathy”
    • Journal: Journal of Couple & Relationship Therapy, 2014
    • Key Finding: Higher levels of relationship satisfaction.
    • Link to Study

Education

  1. Academic Performance
    • Study: “Mindfulness Training Improves Classroom Performance, Executive Function, and Behavior in Ethnic Minority Elementary School Children”
    • Journal: Mindfulness, 2019
    • Key Finding: Improved academic performance among students.
    • Link to Study
  2. Attention in Children
    • Study: “A School-Based Study of the Effects of Mindfulness on Child Attention and Well-being”
    • Journal: Mindfulness, 2017
    • Key Finding: Increased attention spans in children.
    • Link to Study

Sources and Further Reading

  • Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behav Brain Res. 2019;356:208-220. doi:10.1016/j.bbr.2018.08.023, https://pubmed.ncbi.nlm.nih.gov/30153464/
  • Hilton L, Maher AR, Colaiaco B, et al. Meditation for posttraumatic stress: Systematic review and meta-analysis. Psychol Trauma. 2017;9(4):453-460. doi:10.1037/tra0000180, https://pubmed.ncbi.nlm.nih.gov/27537781/
  • Melissa A. Rosenkranz, Richard J. Davidson, Donal G. MacCoon, John F. Sheridan, Ned H. Kalin, Antoine Lutz, A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation,Brain, Behavior, and Immunity,Volume 27,2013,Pages 174-184,ISSN 0889-1591, (https://www.sciencedirect.com/science/article/pii/S0889159112004758)
  • Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368. doi:10.1001/jamainternmed.2013.13018, https://pubmed.ncbi.nlm.nih.gov/24395196/
  • Orme-Johnson DW, Barnes VA. Effects of the transcendental meditation technique on trait anxiety: a meta-analysis of randomized controlled trials. J Altern Complement Med. 2014;20(5):330-341. doi:10.1089/acm.2013.0204, https://pubmed.ncbi.nlm.nih.gov/24107199/
  • Hoge EA, Bui E, Marques L, et al. Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity. J Clin Psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772979/
  • Hofmann SG, Gómez AF. Mindfulness-Based Interventions for Anxiety and Depression. Psychiatr Clin North Am. 2017;40(4):739-749. doi:10.1016/j.psc.2017.08.008, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679245/
  • Bostock S, Crosswell AD, Prather AA, Steptoe A. Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being. J Occup Health Psychol. 2019;24(1):127-138. doi:10.1037/ocp0000118, https://pubmed.ncbi.nlm.nih.gov/29723001/
  • Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368. doi:10.1001/jamainternmed.2013.13018, https://pubmed.ncbi.nlm.nih.gov/24395196/
  • Jain FA, Walsh RN, Eisendrath SJ, Christensen S, Rael Cahn B. Critical analysis of the efficacy of meditation therapies for acute and subacute phase treatment of depressive disorders: a systematic review. Psychosomatics. 2015;56(2):140-152. doi:10.1016/j.psym.2014.10.007, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4383597/
  • Dahl CJ, Lutz A, Davidson RJ. Reconstructing and deconstructing the self: cognitive mechanisms in meditation practice. Trends Cogn Sci. 2015;19(9):515-523. doi:10.1016/j.tics.2015.07.001, https://pubmed.ncbi.nlm.nih.gov/26231761/
  • Engen HG, Singer T. Affect and Motivation Are Critical in Constructive Meditation. Trends Cogn Sci. 2016;20(3):159-160. doi:10.1016/j.tics.2015.11.004, https://pubmed.ncbi.nlm.nih.gov/26686556/
  • Singh Y, Goel A, Kathrotia R, Patil PM. Role of yoga and meditation in the context of dysfunctional self: a hypothetico-integrative approach. Adv Mind Body Med. 2014;28(3):22-25., https://pubmed.ncbi.nlm.nih.gov/25141355/
  • Lindsay EK, Young S, Brown KW, Smyth JM, Creswell JD. Mindfulness training reduces loneliness and increases social contact in a randomized controlled trial. Proc Natl Acad Sci U S A. 2019;116(9):3488-3493. doi:10.1073/pnas.1813588116, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6397548/
  • Capurso V, Fabbro F, Crescentini C. Mindful creativity: the influence of mindfulness meditation on creative thinking. Front Psychol. 2014;4:1020. Published 2014 Jan 10. doi:10.3389/fpsyg.2013.01020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3887545/
  • Sood A, Jones DT. On mind wandering, attention, brain networks, and meditation. Explore (NY). 2013;9(3):136-141. doi:10.1016/j.explore.2013.02.005, https://pubmed.ncbi.nlm.nih.gov/23643368/
  • Khalsa DS. Stress, Meditation, and Alzheimer’s Disease Prevention: Where The Evidence Stands. J Alzheimers Dis. 2015;48(1):1-12. doi:10.3233/JAD-142766, https://pubmed.ncbi.nlm.nih.gov/26445019/
  • Gard T, Hölzel BK, Lazar SW. The potential effects of meditation on age-related cognitive decline: a systematic review. Ann N Y Acad Sci. 2014;1307:89-103. doi:10.1111/nyas.12348, https://pubmed.ncbi.nlm.nih.gov/24571182/
  • Hurley RV, Patterson TG, Cooley SJ. Meditation-based interventions for family caregivers of people with dementia: a review of the empirical literature. Aging Ment Health. 2014;18(3):281-288. doi:10.1080/13607863.2013.837145, https://pubmed.ncbi.nlm.nih.gov/24093954/
  • Garland EL, Howard MO. Mindfulness-based treatment of addiction: current state of the field and envisioning the next wave of research. Addict Sci Clin Pract. 2018;13(1):14. Published 2018 Apr 18. doi:10.1186/s13722-018-0115-3, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5907295/
  • Jason C. Ong, PhD, Rachel Manber, PhD, Zindel Segal, PhD, Yinglin Xia, PhD, Shauna Shapiro, PhD, James K. Wyatt, PhD, A Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia, Sleep, Volume 37, Issue 9, 1 September 2014, Pages 1553–1563, https://doi.org/10.5665/sleep.4010
  • Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368. doi:10.1001/jamainternmed.2013.13018, https://pubmed.ncbi.nlm.nih.gov/24395196/
  • Olex S, Newberg A, Figueredo VM. Meditation: should a cardiologist care?. Int J Cardiol. 2013;168(3):1805-1810. doi:10.1016/j.ijcard.2013.06.086, https://pubmed.ncbi.nlm.nih.gov/23890919/

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