This is the ninth in a 15 part series of A Month of Mindfulness Posts.

Open the window of your mind. Allow the fresh air, new lights and new truths to enter.

– Amit Ray

Mindfulness and Cognitive Ability

Studies have shown that even brief periods of mindfulness training can help increase cognitive ability. Additionally it can lead to a decrease in cognitive decline from aging. Studies looking at mindfulness and prevention of Alzheimer’s are promising.

According to an article on nih.gov:

“Recent research on MBI and aging show positive effects on cognitive, emotional, and psychological domains. There is preliminary evidence that mindful meditation may improve attention, memory, executive function, processing speed, and general cognition”.

The article goes on to state:  

“meditation influences brain structure and function, particularly in areas involved in attentional control, self-awareness, and emotion-regulation”.

Mindfulness Training

Mindfulness training helps to focus attention non-judgmentally on the present moment. This greatly reduces the focus on negative thoughts. Ruminating on ‘worst case scenarios’ is therefore reduced. This can lead to less stress ( see this post on mindfulness and stress) and lower blood pressure, and much improved sleep and mood. All of these have a beneficial effect on cognitive ability. They can also reduce the risk of developing Alzheimer’s.

Multiple studies have shown meditation boosts mental clarity, stabilises emotions, increases creativity and improves focus. All of these things can decline in an aging population.

A few simple tips for life: feet on the ground, head to the skies, heart open…quiet mind.

– Rasheed Ogunlaru

Focus On The Breath

Discussing the simple exercise of just focusing on the breath for ten minutes per day, an article on the conversation.com states:

“It is curious that simply focusing on the breath in a balanced way can have such an effect on concentration and working memory. We think this is happening because meditation is a form of brain network training, where the same brain networks are repeatedly activated and so become more efficient. It seems that this form of meditation targets core brain networks, interconnected areas of the brain that work together and play a key role in many cognitive tasks.”

Mindfulness and meditation can both be practiced at home, for free or very inexpensively. It also has little chance of side effects, therefore it is well worth trying.

There are so many resources online, local groups to try, books to read and guided meditations. You have little to lose and much to gain.

Gill Washington does not provide medical advice, diagnosis or treatment. See additional information