Daily practice of mindfulness meditation reduces the symptoms of stress and depression, according to a recent American study published in the Journal of the American Medical Association. Curious or adept, we give you all the keys to practice this meditation technique.
Avoiding Depressive Relapses With Mindfulness Meditation
Taking 30 minutes a day to refocus and practice a so-called “mindfulness” meditation would significantly reduce the symptoms of stress, depression and pain. This is stated in a recent American study, published in the Journal of the American Medical Association (JAMA). Prof. Madhav Goyal and his team have documented nearly 50 international scientific publications evaluating the impact of mindfulness meditation on the health of 3,515 participants.
Patients who submitted to different studies followed 30-minute sessions of mindfulness meditation on a regular basis for eight weeks. This Buddhist practice implies directing its attention to the present moment deliberately at a desired moment without value judgment. It consists in examining the internal sensations which present themselves to the mind, while remaining neutral and silent.
It is a matter of mentally observing the appearance and disappearance of pleasurable or unpleasant sensations, without judgment, without seeking to retain the agreeable sensation or to reject the disagreeable sensation. In other words: to feel without intervening.
This practice significantly reduced the symptoms of stress and depression, but also the sensations of pain in the 3,515 participants, at eight weeks, then at 3-6 months. No impact was noted on attention, substance use, food habits, sleep or weight. The author states that this type of meditation does not in any way substitute for active treatment of depression, but may be useful in combination or in the prevention of depressive chronic relapse treatment center.
How To Practice Mindfulness Meditation
According to mindfulness can be broken down into three fundamental attitudes: the opening of the attentional field which corresponds to the conscious thoughts of the mind (perception of breathing, body sensations, emotions, we see and what we hear); the second attitude is a disengagement of tendencies to judge and want to control; the third is observing and testing rather than trying to analyze or verbalize.
During a full-conscious meditation session, usually conducted as a group, participants practice meditation exercises, which they then practice daily in their homes. The next step is to “pay attention to the simple gestures of everyday life: eating, walking, brushing teeth in consciousness and not thinking of anything else,” the psychiatrist said. He explains the interest of adopting the consciousness as a “regularly practiced mental attitude”, such as, for example, refocusing for a few moments on breathing during waiting or transport.