Evidence of the Mindfullness and health

Mind awareness (mindfulness) enhances health by reducing stress, improving mental health, boosting cognition, and supporting physical well-being. It lowers cortisol, reduces anxiety/depression, improves focus, and promotes healthy habits like better sleep and eating.

1. Stress Reduction: Lowers cortisol and amygdala activity (Matousek et al., 2013, *Health Psychology*).

2. Mental Health: Reduces anxiety/depression symptoms (Goyal et al., 2014, *JAMA Internal Medicine*).

3. Cognitive Function**: Enhances attention and memory (Zeidan et al., 2015, *Neuroscience Letters*).

4. Physical Health: Reduces inflammation and improves sleep (Black et al., 2013, *Psychoneuroendocrinology*; Black et al., 2015, *JAMA Internal Medicine*).

5. Emotional Regulation: Improves empathy and relationships (Keng et al., 2016, *Frontiers in Psychology*).

6. Healthy Habits: Supports mindful eating and exercise (Katterman et al., 2018, *Obesity Reviews*).

Practice Tips:

- Take 1–2 minute breath-focused breaks.

- Pause mindfully between tasks.

- Practice body scans or gratitude moments.

References:

- Matousek et al. (2013). *Health Psychology*, 32(1), 31–39.

- Goyal et al. (2014). *JAMA Internal Medicine*, 174(3), 357–368.

- Zeidan et al. (2015). *Neuroscience Letters*, 590, 40–45.

- Black et al. (2013). *Psychoneuroendocrinology*, 38(10), 2020–2030.

- Black et al. (2015). *JAMA Internal Medicine*, 175(4), 494–501.

- Keng et al. (2016). *Frontiers in Psychology*, 7, 1203.

- Katterman et al. (2018). *Obesity Reviews*, 19(4), 458–467.