Studies and researches on meditation

Here is a list of articles and research on mindfulness meditation and its effects:

• Focus/ Performance

Improved visual spatial capabilities, working memory, and executive functions

http://www.ncbi.nlm.nih.gov/pubmed/20363650

• Temptation of multi-tasking

Ability for meditators to stay focused on tasks longer and make fewer unintentional task changes, to remember them better, and to have fewer negative emotions after completing a task.

https://faculty.washington.edu/wobbrock/pubs/gi-12.02.pdf

• Self-Compassion

There is more self-compassion and well-being in people who have completed an 8-week meditation program. These gains were maintained 6 months and 1 year later.

http://www.ncbi.nlm.nih.gov/pubmed/23070875

• Decision Making

With meditations of only 15 minutes, meditators tend to make wiser choices when they have to make decisions. Especially when it comes to acknowledging that they have either just been in the wrong or have lost a first battle.

http://pss.sagepub.com/content/25/2/369

• Focus

Improvement in the ability of visual distinction which is linked to an improvement in perceptual sensitivity and improved alertness after meditation 5h/day for 3 months.

https://pubmed.ncbi.nlm.nih.gov/20483826/

Better stability of attention by the Frenchman Antoine Lutz

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2693206/

• Mental flexibility

Improvement of cognitive flexibility in meditators with practice.

https://pubmed.ncbi.nlm.nih.gov/19181542/

• Pain

Decrease in chronic pain.

https://www.frontiersin.org/articles/10.3389/fnhum.2013.00012/full

40% reduction in pain intensity and 57% reduction in unpleasant pain sensation through meditation, compared to 25% reduction typically seen with morphine or pain-reducing medication.

https://medicalxpress.com/news/2011-04-demystifying-meditation-brain-imaging.html

Significantly lower pain sensitivity among Zen meditators, accompanied by a greater thickness of certain areas of the brain.

https://pubmed.ncbi.nlm.nih.gov/20141301/

• Hypertension

66% of patients see a reduction in blood pressure through meditation (formation of nitric oxide which helps blood vessels open).

https://www.npr.org/2008/08/21/93796200/to-lower-blood-pressure-open-up-and-say-om?t=1594891813640

• Anxiety

5 to 10% improvement on anxiety syndromes after 30-40 hours of meditation according to a recent meta study.

https://www.webmd.com/mental-health/news/20140106/meditation-may-reduce-mild-depression-anxiety#1

50% reduction in all psychiatric symptoms, 70% reduction in anxiety in an urban population suffering from anxiety, chronic pain, depression, diabetes, hypertension, after an 8-week meditation program.

https://pubmed.ncbi.nlm.nih.gov/9078521/

Reducing Anxiety in a Population Suffering from Panic and Anxiety from Kabat-Zinn, J

https://pubmed.ncbi.nlm.nih.gov/1609875/

58% reduction in anxiety, 57% reduction in depression, 40% reduction in stress thanks to online meditation courses according to an Oxford study.

https://bmjopen.bmj.com/content/3/11/e003498.full

• Depression

10-20% improvement in depressive syndromes after 30-40 hours of meditation, which is similar to the effects of antidepressants on a similar population.

http://www.webmd.com/mental-health/news/20140106/meditation-may-reduce-mild-depression-anxiety

47% relapse over 15 months for a meditator versus 60% for those taking antidepressants.

https://pubmed.ncbi.nlm.nih.gov/19045965/

64% of the population who meditate do not relapse into depression (compared to 22% for others). They are three times more likely not to experience depression during the following year.

https://pubmed.ncbi.nlm.nih.gov/14756612/

• Stress, burn-out

Reduction of stress and emotional disturbance in military meditators in the United States Marines after an 8-week program.

https://ajp.psychiatryonline.org/doi/full/10.1176/appi.ajp.2014.13040502

A high level of mindfulness in the French military with low emotional disturbance according to a study co-authored by Dominique Steiler.

https://www.scirp.org/journal/PaperInformation.aspx?paperID=16773#.U6Qc1l7LDT4

Decrease in psychological symptoms and burn out in teachers who follow a meditation program.

• Attention Deficit and Hyperactivity

78% of participants with a reduction in symptoms of attention deficit/hyperactivity disorder and a significant improvement in their attention after 8 weeks of the program.

http://www.huffingtonpost.com/alvaro-fernandez/study-meditation-against_b_103534.html

Better activation of the attention-related areas of the brain and a simultaneous decrease in the level of the mind's chatter and activation of the other areas of the brain (Extract an image?)

http://www.ncbi.nlm.nih.gov/pubmed/17596341

• Insomnia

Effectiveness of meditation as a complementary or alternative treatment for chronic insomnia (8 week meditation program):

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3077056/

• Addictions

88% reduction in the number of cigarettes being smoked and 36% of smokers quitting completely after 4 weeks of meditation training. 4 months later, 31% had not resumed.

http://www.ncbi.nlm.nih.gov/pubmed/21723049

Generally effective as a treatment to stop smoking cigarettes. Informal meditation practice can also help to help decouple the irresistible craving and the act of smoking.

http://www.sciencedirect.com/science/article/pii/S0376871612004565

The more a person meditates, the more likely he or she is to slow down or stop using cannabis.

http://www.researchgate.net/publication/18361069_Meditation_and_marijuana

Significant reduction of bulimia through meditation:

http://www.ncbi.nlm.nih.gov/pubmed/22021603

• Neuro-plasticity of the brain

For trained meditators, the brain waves in the right frontal cortex (prone to stress) move to the calmer left frontal cortex: this reduces the negative effects of stress, mild depression and anxiety. And we see less activity in the amygdala, which is where the brain handles fear.

http://www.psychologytoday.com/articles/200304/the-benefits-meditation

• Children

College students practicing meditation see an improvement in their work habits, presence and grades.

http://eric.ed.gov/?id=EJ612231

Significant impacts on depression, stress and well-being after meditation training. 3 months later, 50% have returned to meditation and 20% continue to meditate once or more per week.

http://mindfulnessinschools.org/wp-content/uploads/2013/02/Kukyen-20-June-2013.pdf

Significant improvement in the attention span of children with ADHD and hyperactivity after 8 weeks of meditation training and a course on mindfulness education for parents.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3267931/

• Cellular aging

Slowing down of cellular aging and stimulation of immunity after 3 months of meditation at a rate of 6 hours a day.

http://www.ncbi.nlm.nih.gov/pubmed/21035949

Since happiness is viral and collective:

25% more likely to be happy if a friend living within a mile becomes happy. 34% for direct neighbors.

http://www.bmj.com/content/337/bmj.a2338

• Couple relationship

There is more listening, empathy and non-judgmental acceptance among couples who meditate. This goes hand in hand with a better ability to identify and describe one's emotions, to be at peace with one's body, to be less anxious in society and finally to be less likely to spread stress.

http://www.sciencedirect.com/science/article/pii/S0191886907004242

• Self-esteem and social anxiety

There is a significantly higher level of self-esteem and less social anxiety in people who are closer to the principles of meditation.

http://www.researchgate.net/publication/46414840_The_direct_and_indirect_benefits_of_dispositional_mindfulness_on_self-esteem_and_social_anxiety

Enjoy the reading!