Beneficios de practicar mindfulness.

Practicar regularmente mindfulness tiene muchos beneficios. Los principales beneficios comprobados científicamente (estudios en notas a pie de página):

  • Reducción del estrés. 1 Han podido medir menos cantidad de cortisol en sangre y mejora del sueño.2
  • Reducción de la presión arterial. Disminución de hipertensión3 menor presión arterial sistólica.4
  • Refuerza el sistema inmunológico, ayuda contra la lucha de resfriados, gripes y otras enfermedades.5
  • Menor cantidad de pensamientos obsesivos. Reducción rumiación6
  • Menor reactividad ante los acontecimientos.7 Menor actividad de la amígdala ante sonidos con carga emocional8
  • Aminora la irritabilidad 9, depresión10 y ansiedad.11
  • Reducción del dolor crónico.12
  • Mejora la concentración, la memoria.13
  • Aumenta la inteligencia emocional y empatía.14
  • Mejora las relaciones personales. Hay menos conflictos y los que hay importan menos. Las personas que meditan habitualmente disfrutan de unas relaciones de mayor calidad y más satisfactorias.15
  • Aumento de las emociones positivas.16

Las personas que meditan de manera habitual son más felices y están más satisfechos que la media.17

Si quieres probar una sesión de mindfulness gratis en Madrid

  1. Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis.
  2. Brand S, Holsboer-Trachsler E, Naranjo JR, Schmidt S (2012). Influence of mindfulness practice on cortisol and sleep in long-term and short-term meditators. Neuropsychobiology. 2012;65(3):109-18. doi: 10.1159/000330362.
  3.  Orme-Johnson, D. W; K. G Walton (1998). “Critical Issues and Trends: All Approaches to Preventing or Reversing Effects of Stress Are Not the Same”. American Journal of Health Promotion 12 (5): 297–299
  4. Wallace R. K., Silver J., Mills P.S., Dillbeck M. y Wagoner D. (1983) Systolic Blood Pressure and Long Term Practice of the Transcendental Meditation and TM-Siddhi Program : Effects of TM on Systolic Blood Pressure. In Roth R (1987) Transcendental Meditation. Donald I. Fine, Inc . New York. Pp 51 .
  5. Davidson, R. J. y Kabat-Zinn, J., et al. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65(4), 564–570
  6. Jain, S., Shapiro, S., Swanick, S., Roesch, S., Mills, P., Bell, I. y Schwartz, G. (2007) A randomized controlled trial of mindfulness meditation versus realaxation training: effects on distress, positive states of mind, rumination and distraction. Annals of Behavioral  Medicine. 33(1): 11-21. Ramel, W. Goldin, P. R., Carmona, P. E., & McQuaid, J. R. (2004). The effects of mindfulness meditation on cognitive processes and affect in patients with past depression. Cognitive Therapy and Research, 28, 433–455. doi:10.1023/B:COTR.0000045557.15923.96. Kocovski, N. L., Fleming, J. E., & Rector, N. A. (2009). Mindfulness and acceptance-based group therapy for social anxiety disorder: An open trial. Cognitive and Behavioral Practice, 16, 276-289.
  7. McCraken y Yang, 2006. The role of values in a contextual cognitive-behavioral analysis of chronic pain. Pain; 123.137-45.
  8. Brefczynski-Lewis et al. (2007). Neural correlates of attentional expertise in long-term meditation practitioners. Proceedings of the National Academy of Sciences 104(27): pag. 11.483-11.488
  9. Baer, R. A., Smith, G. T., Hopkins, J., Kreitemeyer, J. & Toney, L. (2006), ‘Using self-report assessment methods to explore facets of mindfulness’, Assessment, 13, pp. 27–45.
  10. Seagel, Williams y Teasdale (2002) Terapia cognitiva de la depresión basada en la consciencia plena. Desclée.
  11. Ramel, W. Goldin, P. R., Carmona, P. E., & McQuaid, J. R. (2004). The effects of mindfulness meditation on cognitive processes and affect in patients with past depression. Cognitive Therapy and Research, 28, 433–455. doi:10.1023/B:COTR.0000045557.15923.96. Miller, J., Fletchter, K. y Kabat-Zinn, J. (1995). Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders. Journal Genral Hospital and Psychiatry. Volume 17, Issue 3, Pages 192–200. Kabat-Zinn, J., Massion, A. O., Kristeller, J., & Peterson, L. G., Fletcher, K. E., Pbert, L.,Santorelli, S. F. (1992). Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. The American Journal of Psychiatry, 149, 936-943
  12. KabatZinn, J., Chapman, A., & Salmon, SE (1997). Relationship of cognitive and somatic components of anxiety to patient preference for diferent relaxation techniques. Mind/Body Medicine, 2, 101-109. Rosenzweig, S., Greeson, J. M., Reibel, D. K., Green, J. S., Jasser, S. A., & Beasley, D. (2010). Mindfulness-Based Stress Reduction for chronic pain conditions: Variation in treatment outcomes and role of home meditation practice. Journal of Psychosomatic Research, 68, 29-36. Carson, J., Keefe, F., Lynch, T., Carson, K., Goli, V., Fras, A., & Thorp, S. (2005). Loving-kindness meditation for chronic low back pain. Journal of Holistic Nursing, 23, 287-304
  13. Mrazek, M. D., Franklin, M. S., Phillips, D. T., Baird, B., & Schooler, J. W. (2013). Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 0956797612459659.
    Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and cognition, 19(2), 597-605. Chiesa, A., Calati, R., & Serretti, A. (2011). Does mindfulness training improve cognitive abilities? A systematic review of neuropsychological findings. Clinical psychology review, 31(3), 449-464.
  14. Shapiro, S. L., Schwartz, G. E., & Bonner, G. (1998). Effects of mindfulness-based stress reduction on medical and premedical students. Journal of behavioral medicine, 21(6), 581-599. Shapiro, S., Izett, S. (2008) Meditation: A universal tool for cultivating empathy. In S. Hick & T. Bien (Eds.), Mindfulness and the therapeutic relationship. New York: Guilford Press, p 161-175.
  15. Hick, S. & Bien, T. (2008). Mindfulness and the Therapeutic Relationship. NY: Guilford.
  16. Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95(5), 1045-1062. doi:10.1037/a0013262
  17. Ivanowski, B. & Malhi, G. S. (2007), ‘The psychological and neuro- physiological concomitants of mindfulness forms of meditation’, Acta Neuropsychiatrica, 19, pp. 76–91. Shapiro, S. L., Oman, D., Thoresen, C. E., Plante, T. G., & Flinders, T. (2008). Cultivating mindfulness: effects on well‐being. Journal of clinical psychology, 64(7), 840-862. .Shapiro, S. L., Schwartz, G. E. & Bonner, G. (1998), ‘Effects of mindfulness-based stress reduction on medical and pre- medical students’, Journal of Behavioral Medicine, 21, pp. 581–99.
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