INSIGHT & PRACTICE
Research notes
Selected science studies for a deeper understanding of Mindfulness research & practice – neuroplasticity, down-regulation of the nervous system, self-care and Mindfulness in medicine and much more.
SLEEP & DOWNSTATE
Source
10% Happier Podcast with Dan Harris
Interview with Sarah Mednick
May 13, 2026
www.saramednick.com
Key Insight
Sleep and short naps support down-regulation of the nervous system. Sara Mednick’s research on the downstate shows rest as an active process of restoration. Slow breathing practices may support similar regulatory processes.
GREEN SPACE & WELL-BEING
Source
Norman Farb/ Zindel Segal:
Better in Every Sense (2024)
In their book Farb & Segal summarize studies suggesting that access to green spaces – compared to urban spaces – may improve attention, cognitive flexibility and working memory. Furthermore:
“large population studies have found green space to be linked to increases in positive moods and decreases in stress hormones, blood pressure, and muscle tensions.”
UNFOCUSED MIND
Source
Harvard Gazette
Key Insight
Research by psychologists Matthew A. Killingsworth and Daniel T. Gilbert of Harvard University shows that people spend 46.9 percent of their waking hours thinking about something other than what they’re doing. Being carried away by thoughts and unaware of the present moment can make us feel anxious and stressed.
Unfocused Mind · Unhappy Mind
NEUROPLASTICITY
Source
Richard J. Davidson, Bruce S. McEwen
PubMed
Key Insight
Research by Richard J. Davidson and Bruce S. McEwen suggests that the brain can change through experience. Movement, cognitive therapy and contemplative practices may support neuroplasticity and contribute to 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-based methods are increasingly applied as a complementary intervention. 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, as well as improved sleep quality in an oncology context.
SELF-CARE
Source
British Journal of Health Psychology, August 21, 2024.
Key Insight
Emerging research suggests that even brief daily Mindfulness practice may positively influence stress processing,
self-care behaviour and overall well-being.
STRESS REGULATION
Source
Harvard Health
Key Insight
Harvard University 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 the 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
MINDFULNESS APPS
Selected Mindfulness Listening:
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 and science insight.
Healthy Minds
Dan Harris
Blending ancient Buddhism & modern science,
this podcast covers topics like meditation, stress,
anxiety, sleep, self-compassion.
10%Happier
Diana Winston · UCLA Mindful
Guided 30 min. practices and talks on Mindfulness in
everyday life. Meditate with Diana Winston.
Bookmark your favourite meditations.
UCLA Mindful
CONTACT
Mindfulness Hamburg
Questions are welcome
contact@nl-mindful.com
Note
The content on this page is for
educational and informational
purposes only and does not replace
medical or therapeutic advice.