Benefits of Mindfulness

The benefits of mindfulness are well-documented. Research has shown that regular practice can reduce stress and anxiety, relieve depression, support mood regulation and improve quality of life. Mindfulness cultivates an awareness of the mind’s patterns, helping people realize when they are reacting without taking a pause to respond.

Mindfulness also supports our physical health by enhancing our understanding of how we respond to sensations, thoughts and emotions. Mindfulness can help us alleviate pain, improve sleep and better manage chronic conditions, such as diabetes, high blood pressure and asthma. These benefits reflect the deep connection between the mind and the body. They show us the broad impact mindfulness can have on our well-being.

How Mindful Meditation Can Improve Your Health and Well-Being

We offer Mindfulness-Based Stress Reduction (MBSR) and other programs to bring mindfulness into your daily life. As part of one of the nation’s leading health care systems, we help you practice mindful awareness to reduce stress and support your well-being.

Our clinical affiliation offers us a unique perspective on the many physical and mental health benefits of mindfulness. We’ve gathered information from studies and clinical trials that clearly demonstrates the benefits of MBSR and other mindfulness practices.

Mindfulness has been shown to improve a wide range of conditions, including: 

• Anxiety, depression and mood disorders: Clinical trials indicated that MBSR was nearly as effective at treating anxiety as escitalopram (a common anxiety medication). Additional clinical trials showed that MBSR significantly reduced anxiety and distress in people diagnosed with generalized anxiety disorder and other mood disorders. MBSR also led to a significant increase in positive thinking among participants.
• Asthma: MBSR can significantly improve the quality of life and reduce stress levels in people with asthma. The benefits of MBSR were long-lasting and significant, and they remained even when lung function didn’t necessarily improve.
• Cancer: Mindfulness has been shown to benefit people recovering from cancer. Multiple studies show that mindfulness meditation helps relieve the tension, stress, anxiety, fatigue and confusion that can accompany cancer treatment. Mindfulness also improved sleep quality and helped cancer survivors feel more positive and hopeful.
• Chronic pain: Many studies and clinical trials have indicated that mindfulness can reduce the intensity of pain and improve one’s tolerance for pain. These studies have evaluated MBSR for people with fibromyalgia and other chronic pain disorders.
• Chronic conditions: Studies show that mindfulness-based interventions reduce stress and depression among people with chronic conditions such as heart disease, HIV and diabetes. Mindfulness can also improve the physical health and quality of life of people with these conditions.
• Gastrointestinal (GI) disorders: Mindfulness can reduce symptoms of irritable bowel syndrome (IBS) and other GI conditions. Physicians often recommend breathing exercises, meditation and mindfulness interventions to help people find relief from symptoms.
• Hypertension (high blood pressure): MBSR is effective at reducing elevated blood pressure, according to several studies. MBSR also helped people stick to a heart-healthy diet and lowered stress levels.
• Hot flashes: Studies show that MBSR can reduce the discomfort and distress associated with hot flashes and night sweats in perimenopausal and menopausal women. 

Benefits of Mindfulness-Based Cognitive Therapy (MBCT)

MBCT is clinically proven to help people with depression. This effective therapy:

• Can be combined with other treatment plans, including antidepressant medication, and may reduce the use of medication over time
• Supports people in responding more skillfully to difficult thoughts and emotions, leading to greater balance and quality of life
• Helps people develop a more compassionate attitude toward themselves and view their diagnosis and treatment in a different light
• Reduces the severity of symptoms during a depressive episode
• Significantly lowers the likelihood of a relapse in people with recurrent depression

Join a Mindfulness Meditation Class

Whether you’re new to mindfulness or interested in deepening your practice, we have something for you. Our programs, courses and retreats are open to everyone age 17 and older, and you don’t need to be a UMass Memorial patient or have a doctor’s referral to join. We invite you to explore our mindfulness offerings and choose the one that works best for you.

Register for our MBSR program

Register for our MBCT program

Browse all online programs, courses and retreats.

View the Schedule

These offerings are scheduled throughout the year to meet your needs and make it convenient for you to adopt a mindfulness practice. We invite you to check out our full list of courses to find the right fit for you. Get information about when they are held, how long they last and the instructors. View the program schedule.

Browse Mindfulness FAQs

Have additional questions? Wondering which program, course or retreat is right for you? Learn the differences between MBSR and MBCT and find information about our cancellation policy, program guidelines, technical requirements and more. Get answers to your questions.