The Best Science Based Benefits of Meditation and Mindfulness Practice.

DDo you ever feel like your world is pulsating with chaos? There is a remedy. Mindfulness comes from a practice called Vipassana, or insight meditation, which turns out to have undeniable positive health effects.

Mindfulness is a state that one is trying to achieve and maintain through meditation and relaxation techniques. When practicing mindfulness, one is trying to break the habit of being continually distracted by thoughts, which are considered to be the primary obstacle in meditation. In the words of Sam Harris, “We are telling a story all day long, and we’re not aware of it.” In other words, most of the day, we walk around thinking, without knowing that we are thinking, which is the leading cause of misery in our lives.


The goal is not to stop thinking, because that is impossible, but rather to pay close, clear, non-judgmental attention to whatever is arising in the consciousness.


Research shows that mindfulness practices work and can not only lead to a calmer, more balanced state of being but also contribute to changing the chemistry and structure of the brain, helping to be more focused and productive.

Here are the clear benefits of meditation drawn from the science:


Less stress.

Stress affects several organ systems and our brain, affecting cognitive capacities, working memory, and making us susceptible to depression. With meditation, you become responsive, rather than reactive.


Improved mood.

Loving-kindness meditation, or meta meditation, has the power to elevate our mood long-term and short-term. If you’re the type that never is satisfied with anything, I would give this a go.

Prevents mind-wandering.

According to Killingsworth & Gilbert, “A human mind is a wandering mind, and a wandering mind is an unhappy mind.” Mind-wandering makes us miserable, which in turn generates more mind-wandering.


Enhances attention.

Speaks for itself. Who doesn’t want enhanced attention?

Improved memory.

It appears that mindfulness meditation improves working memory.


Better impulse control.

Impulse control is extremely important. Improving this can help you lose weight and overcome cravings.


Fewer bad emotions.

Especially for those who struggle with anxiety disorders. Also, meditation has a positive effect on treating depression.


Improved sleep.

Specifically, sleep quality is improved. Our circadian rhythm and sleep again dictate our mood.

Less pain.

Over time, you can become less reactive to pain.


Enhanced creativity.

“Open-meditation” stimulates divergent thinking and creativity.

Here are the absolute best sources to get you started:



Waking Up, by Sam Harris.
10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story, by Dan Harris.


Smartphone applications
Waking up app by Sam Harris. Android or iPhone.
10% Happier app by Dan Harris.

To symbolically emphasize the benefits of meditation, we did “white on white” shoot capturing all-white outfit and background.

In western culture, white color symbolizes spirituality, wholeness, and perfection – positive qualities associated with meditation practice.

Designed by me: white bouclé, oversized cotton coat with a hood.



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