Mindfulness and Meditation in Clinical Practice: The Science-Backed Benefits

For a long time, people thought meditation and mindfulness were mere spiritual practices. It’s only in recent times, researchers have discovered their health benefits. They are examining the Role of meditation and mindfulness in clinical practice. 

Today, mindfulness and meditation are becoming integrated into clinical psychology. These mind practices are very effective in stress management. They can even help cure or control stress-related diseases.

And we all know about the rising health crisis caused by stress. As such, meditation and mindfulness are evolving into a systematic clinical intervention. They can be a crucial tool in treating anxiety, depression, and pain in youth. However, clinicians must undergo training before using these techniques.

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Role of meditation and mindfulness in clinical practice

Meditation has been practised for thousands of years. Earlier, people thought it was a way to understand the sacred forces of life. But now, researchers say meditation and mindfulness are the best relaxation techniques.

Meditation might also be useful in managing medical conditions. Especially the ones triggered by or worsened by stress. Researchers say meditation and mindfulness can be very helpful in conditions like – 

• Anxiety
• Asthma
• Cancer
• Chronic pain
• Depression
• Heart disease
• High blood pressure
• IBS
• Sleep troubles
• Headaches

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Researches on the Rrole of meditation and mindfulness in clinical practice

Researchers are taking a special interest in the Ayurvedic scripts. Be it yoga or meditation or Ayurvedic remedies. Researches are pouring in, validating their role in preventive and curative functions. 

As for meditation, the most researched techniques are 

• Mindfulness-based stress reduction, 
• Mindfulness-based cognitive therapy, 
• Visualization
• Yoga and meditation, 
• Transcendental meditation, 
• Mind-body techniques (meditation, relaxation), 
• Body-mind techniques (yoga poses, tai chi movements). 

Current data suggests these techniques can help treat symptomatic anxiety and depression.

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Benefits of meditation and mindfulness in clinical practice

Meditation and mindfulness have immense benefits on the mind and body. They help combat stress or prevent stress-related diseases. Further, meditation and mindfulness have a deeper impact on the brain, mind and body.

Check out these proven benefits –

1. It improves your well-being

Studies say meditation and mindfulness may contribute to a satisfying life. These mind techniques teach you to live in the present. This helps you notice the little moments of joy. 

Firstly, mindfulness and meditation improve your performance. Secondly, it helps improve your self-esteem. Thirdly, it boosts your contentment. In addition, these simple techniques very effective in keeping negative thoughts at bay. Thus, it won’t be wrong to say that they can be the key to a happy life.

Research studies say happiness is a major contributor to good health. It not only improves healing or coping but also life expectancy. That’s why doctors often advise patients to practice meditation.

2. It improves your physical health

Recent research shows that mindfulness helps relieve stress. It is effective in treating heart disease and lowering blood pressure. Studies also say these techniques can help ease chronic pain. Meditation and mindfulness can further improve sleep and fight sleep-related problems. 

Studies also say that meditation and mindfulness can improve digestion. Further, they can help ease gastrointestinal issues. Digestion is the core of your physical health. It is the key to a healthy body.

3. It improves your mental health

In recent years, psychotherapists have trusted mindfulness and meditation for treating their patients. These simple techniques are found to be helpful in the treatment of a number of problems. 

There is evidence that meditation and mindfulness can help control depression. It can also play a crucial role in controlling substance abuse or curing eating disorders. Moreover, they have a bigger impact on behavioural issues. 

Thus, they can be instrumental in solving relational conflicts. These mind techniques are also effective in easing anxiety disorders and obsessive-compulsive disorder.

Performing meditation and mindfulness in a modern setting

Meditation is a relaxation technique that needs a quiet setting. However, you can practice mindfulness anywhere. Mindfulness is just the practice of being in the present. While meditation lets you transcend to another state!

Here is how you can practice meditation on your own –

• Sit up straight and think of your spine as a stack of golden coins. 
• Relax your shoulders and rest your hands on your thighs. 
• Notice your feet touching the floor. That is where you’re grounded to earth by gravity.
• Focus on your hands falling on your thighs. That’s where you’re grounded to yourself.
• Breathe in through your nose, then breathe all the way out.

About 60% of your attention would be scattered on the sounds in the room, the ticking of the clock, the noises outside. 40% of your attention is on your out-breath. But your mission is to concentrate the focus on the out-breath.

The important elements of meditation that you must remember are:

• Focused attention
• Relaxed breathing
• A quiet setting 
• A comfortable position
• Open attitude

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Conclusion

Till date, researchers have conducted only a few randomized controlled trials on this. And they found meditative techniques to be immensely beneficial. Especially in managing anxiety, depression, behavioural and emotional troubles. 

In conclusion, these simple practices produce neurobiological changes in the brain. They further cause physiological improvements in the body. And there are no noted adverse effects of practicing mindfulness or meditation. 

Finally, these mind-calming practices can play a major role in the global health crisis. However, you should note that meditation isn’t a replacement for traditional medical treatment. But it may be a very beneficial addition to conventional treatment.