Mindfulness: what it is and how to start
Stress
Key points
- Systematic review of 47 trials: meditation modestly reduces anxiety, depression and pain.
- Meta-analysis of MBSR in healthy people: moderate reductions in stress.
- 2023 trial: MBSR was noninferior to escitalopram for anxiety disorders.
- You can start with 5 minutes a day.
What mindfulness is
Mindfulness means paying attention, on purpose, to what is happening right now (your breath, body sensations, sounds, thoughts) with curiosity rather than judgment. It is a skill that improves with practice.
What the research shows
Systematic review. A review of 47 randomized trials with more than 3,500 participants found moderate-quality evidence that mindfulness meditation programs reduce anxiety, depression and pain (Goyal et al., 2014).
MBSR in healthy people. A meta-analysis of 29 studies found that MBSR moderately reduced stress, anxiety and depression and improved quality of life in healthy adults (Khoury et al., 2015).
MBSR versus medication. In a randomized trial of 276 adults with anxiety disorders, an 8-week MBSR program was noninferior to escitalopram (Hoge et al., 2023).
A 5-minute practice
- Sit comfortably and set a timer for 5 minutes.
- Close your eyes or lower your gaze.
- Notice the sensation of breathing at your nose or belly.
- When your mind wanders, which it will, gently bring attention back.
- Finish by noticing how you feel.
How to fit it into your day
- Practice at the same time each day, such as after brushing your teeth.
- Do everyday activities mindfully: drinking coffee, walking, washing dishes.
- Take a “mindful minute” before meetings.
Frequently asked questions
Do I need an app?
No, but apps and free guided recordings can help beginners. Many health plans and employers offer them.
What is MBSR?
Mindfulness-Based Stress Reduction is an 8-week group program developed by Jon Kabat-Zinn at the University of Massachusetts in 1979.
Sources
- Goyal et al. (2014). Meditation Programs for Psychological Stress and Well-being. JAMA Internal Medicine 174(3):357. doi:10.1001/jamainternmed.2013.13018
- Khoury et al. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research 78(6):519-528. doi:10.1016/j.jpsychores.2015.03.009
- Hoge et al. (2023). Mindfulness-Based Stress Reduction vs Escitalopram for the Treatment of Adults With Anxiety Disorders. JAMA Psychiatry 80(1):13. doi:10.1001/jamapsychiatry.2022.3679
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5 statements about how you have been feeling over the past 2 weeks.
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