INSIGHT & PRACTICE
Research notes
Selected Science studies for a deeper understanding of Mindfulness Research & Practice. Neuoplasticity, Down-Regulation of the Nervous System, Self-Care and Mindfulness in Medicine and much more.
SLEEP – DOWNSTATE
Source
10 % happier pocast with dan harris
interview with sarah mednick –
13. Mai 2026
www.saramednick.com
Key Insight
Sleep and short naps support downregulation
of the nervous system.
Sara mednick’s research on the downstate points
to rest as an active process of restoration.
slow breathing practices may support similar
downregulating processes.
UNFOCUSED MIND
Source
Harvard Gazette
Key Insight
Research by psychologists Matthew A. Killingsworth and
Daniel T. Gilbert of Harvard University show people spend
46.9 percent of their waking hours thinking about something
other than what they’re doing.
Being carried away by our Wandering Mind through
mainly stressful thoughts, unaware of the present moment,
makes us unsatisfied and anxious giving us a feeling of being stressed.
Unfocused Mind- Unhappy Mind.
NEUROPLASTICITY
Source
Richard J Davidson, Bruce S McEwen
PubMed
Key Insight
“There is growing corpus of evidence that suggests that
interventions ranging from regular moderate physical exercise
to cognitive therapy and to interventions derived from ancient contemplative practices induce plasticity-related alterations in the brain and support a range of positive behavioral outcomes.”
SELF- COMPASSION
Source
Center for Mindful Self-Compassion (CMSC)
Key Insight
Research shows that Self-Compassion is linked to reduced self-critical thinking and increased emotional resilience.
The evidence-based approach developed by the Center for Mindful Self-Compassion provides structured methods to cultivate a supportive inner attitude.
Self-Compassion-Test
Workbook by Neff & Germer
BODY & MIND
Source
Klinik Essen
Key Insight
In medicine, Mindfulness is increasingly applied as complementary interventions. The Body & Mind Medicine concept at Klinik Essen combines conventional medical treatment with:
Meditation
Breathing techniques
Cognitive strategies
Movement
Self-compassion
Nutrition
MEDITATION & CANCER
Source
Dr. Julienne Bower
Key Insight
Research indicates that Mindfulness may be associated with reduced stress and anxiety, alongside sleep quality in oncology context.
SELF-CARE
Source
British Journal of Health Psychology, August 21, 2024.
Key Insight
Emerging research suggests that even brief daily Mindfulnesspractice may positively influence stress processing,
self-care behaviour, and overall well-being.
STRESS REGULATION
Source
Harvard Health
Key Insight
Harvard highlights Mindfulness as a supportive component of sustainable stress regulation.
TRAINING THE BRAIN
Source
Dr. Richard J. Davidson
Key Insight
Research from the Center for Healthy Minds at University of Wisconsin-Madison suggests that regular contemplative practice may support long-term neuroplastic changes associated with
emotional balance and resilience.
“Our brains can be shaped over time by both positive and negative experiences and emotions. Meditation practice, even short term, has been linked with changes in gene expression”
Dr. Richard J. Davidson
LISTENING
Selected Mindfulness Apps:
Thich Nhat Hanh · Zen Tradition
Guided Mindfulness practices inspired by the teachings of Thich Nhat Hanh. Beginners may find the guided meditations by Brother Phap Huu especially accessible:
Plum Village
Dr. Richard Davidson · Neuroscience
Developed by the Center for Healthy Minds this research-informed App offers short Mindfulness practices grounded in the Neuroscience of Dr. Richard Davidson and science insight:
Healthy Minds
Dan Harris
Blending ancient Buddhism & modern science,
this podcast covers topics like meditation, stress,
anxiety, depression, sleep, self-compassion.
Insight: happiness is a skill – The mind is trainable:
10%Happier
Diana Winston · UCLA MINDFUL
Guided 30 min. practices and talks on Mindfulness in
everyday life. Bookmark your favourite meditations.
UCLA Mindful
Important Note
The content on this page is for
educational and informational
purposes only and does not replace
medical or therapeutic advice.
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