Finally, mindfulness seems to increase concentration and focus. Research looking specifically at mindfulness in the workplace is relatively new. But there’s good reason to think it makes employees more satisfied and less stressed. A 2014 study of employees at the Dow Chemical Company, for instance, showed that mindfulness training increased vigor, lowered stress, and gave employees a greater sense of resiliency. Preliminary studies suggest that a program in mindfulness also can increase productivity and reduce the number of sick days.

Mindfulness enhances relationships: Research suggests mindfulness training makes couples more satisfied with their relationship, makes each partner feel more optimistic and relaxed, and makes them feel more accepting of and closer to one another.

This release makes us addicted to email and compromises our concentration. Instead, apply mindfulness when opening your inbox. Focus on what is important and maintain awareness

Fascinating though it is, we shouldn’t overplay meditation’s effects on physical health at the expense of its importance to emotional health. In fact, it may be difficult to separate out the two, as a key impact of mindfulness is stress reduction, and psychological stress has been tied to heart health, immune response, and telomere length.

Teachers trained in mindfulness also show lower blood pressure, less negative emotion and symptoms of depression, less distress and urgency, greater compassion and empathy, and more effective teaching.

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The authors speculate that bringing mindful awareness to uncomfortable experiences helped people to approach situations that they would previously eliminate negative energy avoid, which fostered self-confidence and assertiveness.

So what do I do? We can approach this common experience exactly like we approach distracting thoughts: the moment we realize we’re fidgeting, notice it, let it go, and return our focus to our breath.

When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

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A science-backed practice of nurturing positive feelings and resilience, we bring our awareness to all the good, nourishing and fulfilling elements of our life, big and small.

In recent decades, researchers have been gaining insight into the benefits of practicing this ancient tradition. By studying more secular versions of mindfulness meditation, they’ve found that learning to pay attention to our current experiences and accept them without judgment might indeed help us to be happier.

Some people find listening to music while meditating helpful. Indeed, some music, especially slow or instrumental music, can invoke a quiet, relaxed state that’s conducive to meditation. Just make sure to choose music that won’t distract you.

Mindfulness training for families may lead to less-stressed parents who pay more attention to their kids.