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A study found that people who learned how to eat mindfully had better measures of heart health.

Low levels of mindfulness are associated with a 34% higher prevalence of obesity.

Mindful eating skills include recognizing the body's hunger and fullness and discriminating physical cravings for food from emotional ones.

People in the mindfulness group had significantly more improvements in certain risk factors for Type 2 diabetes and heart disease a year later.

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- A study on insomnia patients found that slow even breathing for about 20 mins before going to bed resulted in patients waking up fewer times in the night.

- Another study done in 2015 found that participants with hard-to-treat sleep disturbances showed signifigant sleep improvements after 6 weeks of mindfulness meditation and sleep-hygiene education.

- People who end up practicing mindfulness meditation showed lower signs of depression and tiredness during that day as compared to people who did not.

- Mindfulness meditation was even shown to increase the relaxation response and ease worry which lead to better sleep once you hit the pillow.

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Research shows that breathing exercises has profound effects on well-being.

Breathing exercises help control blood pressure, improve heart rate, and make arteries more flexible activating the parasympathetic nervous system.

Breathing exercises significantly reduce anxiety and blood pressure in people with hypertension.

Personal Experience:

In therapy, I was recommended to do breathing exercises when experiencing anxiety or panic attacks.

Slowing down and focusing on breathing significantly reduced my anxiety and is a much healthier and effective option compared to medications.

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People in mindfulness programs showed moderate reductions of psychological stress.

After 6 weeks of mindfulness practice, it was shown to have lowered stress, anxiety, symptoms of depression, and imroved sleep quality.

When mindfulness meditation was compared to exercise, it was found to have the same effects on these symptoms

Personal Experience:

I have practiced meditation for a couple years and I believe that it has improved my mental state significantly.

Meditation does not only provide short term effects, but the effects will persist in the long term.

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Research has found that meditation can reduce pain and regulate mood and cognition.

When the brains of 75 healthy people were scanned, only one group who underwent mindfulness meditation reduced pain by 27%.

People who practice meditation help to relax the mind and body, as well as reduce stress.

According to self-reports of emotional distress, those who practiced meditation experienced a 44% reduction in emotional distress.

Practicing meditation suppresses pain transmission from the thalamus, which helps prevent pain from spreading throughout the brain.

For me, practicing mediation can reduce my mental stress and improve my learning ability.

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Mindfulness and meditation programs help calm kids and sharpen their brains

Study: 3rd-graders experienced fewer ADHD symptoms and less hyperactivity after 8 weeks of mindfulness and yoga

Effects lasted for months post-program

Mindful group had 15% higher math scores in another study

4th and 5th-graders in mindfulness program showed better social behavior, less aggression, and were better-liked

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Randomized controlled trial in Annals of Family Medicine

Mindful meditation led to 33% reduced likelihood of respiratory infection

Symptoms were less severe and shorter duration in meditators

Meditation reduces stress, and is potentially responsible for beneficial health benefits

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For me personal, I practicing mindful eating by taking a few deep breaths before a meal.

and by learning the difference between emotional and physical cravings, I can make healthier choices and avoid turning to food as a way to cope with stress or negative emotions.

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personal experience
I don't have a kid yet but in my opinion, meditation is really helpful to emotion control, and I also believe it has a significant effect on the child's brain development.

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Personally speaking it's a lot easier to fall asleep when I don't have to worry about anything, so clearing my head before bed really helps me get a good nights rest. Being able to have a good nights rest really helps the next day, due to not feeling like I'm dragging and irritable.