The unexpected benefits of mindfulness meditation

Mindfulness meditation is gaining popularity as an effective tool for improving mental health.

A new study published in the British Journal of Health Psychology reveals that 10 minutes of daily practice via a free mobile app can significantly reduce depression, decrease anxiety, and motivate healthier lifestyle choices. This research, conducted by scholars from the universities of Bath and Southampton, highlights the lasting impact of this practice on overall well-being.


Researchers recruited 1,247 adults from 91 countries, most of whom had no prior experience with mindfulness. Participants were randomly assigned to two groups: one practicing mindfulness meditation and the other, a control group, listening to excerpts from the book Alice in Wonderland. The mindfulness group engaged in a 30-day program via the Medito app, including exercises like body scans, focused breathing, and personal reflection.

Results showed significant improvements for participants in the mindfulness group compared to the control group: a 19.2% reduction in depression symptoms, a 12.6% decrease in anxiety, and a 6.9% improvement in overall well-being.

Furthermore, their attitude toward health was 7.1% more positive, and their intention to take care of their health increased by 6.5%. These benefits persisted even a month after the study ended, suggesting that regular mindfulness practice could establish lasting healthy habits.

These findings are particularly intriguing as they demonstrate that mindfulness meditation can not only enhance mental health but also positively influence health-related behaviors such as physical exercise, sleep, and diet. Psychologist Masha Remskar, co-author of the study, points out that "even brief daily mindfulness practices can be beneficial, making it a simple yet powerful tool for enhancing mental health."

The use of a digitally accessible and free app makes it easier to incorporate mindfulness meditation into daily life, even for beginners. Dr. Ben Ainsworth, co-author and head of the Digital Intervention Group at the University of Southampton, notes that "digital technology can aid people in integrating behavioral and psychological techniques into their lives in a way that suits them."

Researchers hope to continue their work by exploring how mindfulness could also help in adopting other healthy behaviors, such as quitting smoking.