The Science of Happiness: Seven Reasons to be Mindful by Samantha Pang https://padlet.com/pangsm/ihq5dlj3q99kssmr Team Rabbit: Yi He, Ian Chang, Yanping Huang, Haoran Liu, Samantha Pang en-us 2023-04-18 20:45:37 UTC 2023-04-26 23:30:07 UTC hello@padlet.com yhe8 https://padlet.com/pangsm/ihq5dlj3q99kssmr/wish/2559219793
  • 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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  • 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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  • 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.
    ]]>     2023-04-25 07:09:20 UTC https://padlet.com/pangsm/ihq5dlj3q99kssmr/wish/2566832139     ic416 https://padlet.com/pangsm/ihq5dlj3q99kssmr/wish/2568176175 - 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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  • 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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  • 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

    • ]]>     2023-04-26 05:46:23 UTC https://padlet.com/pangsm/ihq5dlj3q99kssmr/wish/2568299655     yhe8 https://padlet.com/pangsm/ihq5dlj3q99kssmr/wish/2568305437 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.
    ]]>     2023-04-26 05:52:10 UTC https://padlet.com/pangsm/ihq5dlj3q99kssmr/wish/2568305437     ic416 https://padlet.com/pangsm/ihq5dlj3q99kssmr/wish/2568308496
    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.]]>     2023-04-26 05:54:32 UTC https://padlet.com/pangsm/ihq5dlj3q99kssmr/wish/2568308496     https://padlet.com/pangsm/ihq5dlj3q99kssmr/wish/2568308586 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.]]>     2023-04-26 05:54:39 UTC https://padlet.com/pangsm/ihq5dlj3q99kssmr/wish/2568308586