RESEARCH · INSIGHT
Selected Findings · Books · Apps
Mindfulness · Neuroplasticity
Nervous System · Mental Well-Being
BORN TO FLOURISH
Source
Book Born to Flourish · 2026
Richard J. Davidson & Cortland Dahl
Key Insight
In the study described by Davidson and Dahl, just five minutes of daily meditation were associated with substantial reductions in
participants’ levels of stress and anxiety. These effects emerged after only one week of practice, alongside an increase in positive thoughts and emotions. The benefits continued to grow over time.
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
Book Better in Every Sense · 2024
Key Insight
Farb & Segal summarize studies suggesting that access to green spaces, compared with urban spaces, may support attention, cognitive flexibility, working memory, positive mood, while reducing stress hormones, blood pressure, and muscle tension.
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 was associated
with lower levels of reported happiness.
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. Physical activity, 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 approaches. The Body & Mind Medicine concept at Klinik Essen combines conventional medical treatment with:
Meditation
Breathing techniques
Cognitive strategies
Movement
Self-Compassion
Nutrition
CANCER CARE
Source
Dr. Julienne Bower
Key Insight
Research indicates that Mindfulness based interventions may reduce perceived stress and anxiety, and support improvement in 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 Health Publishing 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 neuroplastic changes associated with emotional balance and resilience.
TO LISTEN
Plum Village
Thich Nhat Hanh
Guided Mindfulness practices inspired by the teachings of Thich Nhat Hanh. Beginners may find the guided meditations by Brother Phap Huu especially accessible.
Healthy Minds
Dr. Richard Davidson
Developed by the Center for Healthy Minds, this research-informed App offers short Mindfulness practices and science insight.
10%Happier
Dan Harris
Blending Buddhism & modern science,
this podcast covers topics like meditation, stress,
anxiety, sleep, self-compassion.
UCLA Mindful
Diana Winston
Guided 30 min. practices and talks on Mindfulness in
everyday life. Meditate with Diana Winston.
Bookmark your favourite meditations.
Information · NL MINDFUL
Mindfulness Training
CONTACT
NL MINDFUL
Mindfulness · Hamburg
Questions are welcome
Fragen & Termine
contact@nl-mindful.com
Note
The content on this page is for
educational and informational
purposes and does not replace
medical or therapeutic advice.