There are now over 1,000 studies on the far ranging effects of meditation.

The research

In the past 20 years there has been an explosion in the field of neuroscience. We now know that the brain continues to change throughout our life due to neuroplasticity. 1

Below I give a  handful of the benefits of meditation, and the research showing that meditation and mindfulness caused these beneficial changes.

All of these amazing results  are derived from a very, very simple mental exercise.  But, as simple as it is, it is not always easy to know where to begin.

I make meditation easy.  Basically you get comfortable, sit still, focus, and be nice to yourself, everyday, for about 20 minutes.  Don’t worry.  I’ll show you.

Jan Bidwell, MSW, LMSW
Psychotherapist, Meditation Teacher, Social Worker

Sitting still with focus can result in the research-based results listed below.

Below is a very limited overview of the 1,000+ research studies proving the effects of meditation.

Meditation has been used extensively and consistently for millennia because of its felt positive effects. We now have research which verifies  that training the mind has broad and deep medical, mental, and social benefits.

These benefits are:

  • Stress Management
  • Cognitive Improvement
  • Will Power
  • Focus
  • Learning, Memory, and Cognition
  • Pain Reduction
  • Pain Management
  • Immune Function
  • Lower Blood Pressure
  • Heart and Cardiac Health
  • Healing and  Aging, 
  • Telomeric Length
  • Compassion and Empathy
  • ADHD treatment
  • Depression
  • Anxiety
  • Addiction Treatment


When you lift weights repeatedly your muscles get stronger, measurably.

When you repeatedly focus your awareness, your mind gets stronger, measurably.

The Science of Meditation

It makes business sense to offer meditation to emplyees

Meditation can lower healthcare costs because employees improve heart health23, increase immune 20, lower blood pressure 22, speed up healing time, and recover from illness more quickly.

Additionally, workplace morale increases14, along with concentration3, focus, creativity, willpower3, and productivity.4 Meditation also helps decrease anxiety 16 and depression 15, so employees can be more resilient on a daily basis 9.

Meditation improves many health conditions.

Research shows a significant improvement in pain management 25, lessening the need for opioid pain killers. Research also shows that cardiac patients have a significant decrease in future incidents23 if they meditate. Blood pressure22, immune response20, inflammation, healing, and telemetric length are improved by mindfulness meditation.

Cortisol levels are decreased, as is dyslipidemia, as well as both anxiety and depression, when one meditates. Research also shows meditation can improve conditions such as hypertension and type 2 diabetes mellitus4 6 27

Meditation helps anyone manage stress and achieve personal goals.

Daily meditation develops personal resilience, flexibility, inner strength, and a sense of well-being. Mindfulness that results from daily meditation helps everyone lessen anxiety 16 and depression 15, and helps us find peace in the present moment by letting go of old habits that no longer serve us.

Creativity, memory, compassion, cognitive function, and will power are all enhanced by meditation as well.

Support for addiction recovery

There are findings that explain how meditation can positively impact the neural pathways involved in the experience of pain25, and also in addiction.26 Mindfulness can work to shift attention from what is painful to what is satisfying. 23.This is effective in helping addicts let go of habitual thoughts about drug use, and focus on positive thoughts. This works to restructure the brain to more quickly and efficiently turn toward positive 17, satisfying thoughts. Recovering addicts will also be helped to navigate stress, anxiety, and depression as they develop a daily meditation practice.15 16

1. [Gregoire, C. (2016, February 08). Here’s How Meditation Reduces Inflammation And Prevents Disease. Retrieved from]

2.Gowin, J. (n.d.). Brain Scans Show How Meditation Improves Mental Focus. Retrieved from

3. [Pagnoni, G. (2012, April 11). Dynamical Properties of BOLD Activity from the Ventral Posteromedial Cortex Associated with Meditation and Attentional Skills. Retrieved from]

4. [M., & McGreevey, S. (2018, April 09). Eight weeks to a better brain. Retrieved from]

5.Corsilles, M. (2015, June 01). Adrenal Burnout  Retrieved from

6.Mindfulness Migraine – PubMed – NCBI. (n.d.). Retrieved from migraine&cmd=DetailsSearch


8.  Mindfulness leads to increases in brain matter density; Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011, January 30). Retrieved from

9. Brief meditative exercise helps cognition. (2010, April 19). Retrieved from]

10.Sara Lazar, Ph.D. (n.d.). Retrieved from

11.Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011, January 30). Retrieved from

12.Sara Lazar, Ph.D. (n.d.). Retrieved from

13. . 

14. [Meditation Increases Compassionate Responses to Suffering. (n.d.). Retrieved from]

15. [Greenberg, J., Shapero, B. G., Mischoulon, D., & Lazar, S. W. (2016, November 09). Mindfulness-based cognitive therapy for depressed individuals improves suppression of irrelevant mental-sets. Retrieved from]

16. [Corliss, J. (2017, October 03). Mindfulness meditation may ease anxiety, mental stress. Retrieved from]

17. [Cooper, C. (2015, April 21). Mindfulness can help prevent relapses of depression as well as. Retrieved from]


19.Mindfulness Meditation Training for Attention-Deficit/Hyperactivity Disorder in Adulthood: Current Empirical Support, Treatment Overview, and Future Directions. (2014, December 15).Mitchell, J. T., Zylowska, L., & Kollins, S. H. (2015, May). Retrieved from from

20.Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., . . . Sheridan, J. F. (n.d.).
Alterations in brain and immune function produced by mindfulness meditation. Retrieved from

22. Meditation Effective in Reducing Blood Pressure. (n.d.). Retrieved from

23. Harvard Health Publishing. (n.d.). Meditation offers significant heart benefits – Harvard Health. Retrieved from

24.Ray, I. B., Menezes, A. R., Malur, P., Hiltbold, A. E., Reilly, J. P., & Lavie, C. J. (2014). Retrieved from

25., M. N. (2011, April 06). Demystifying Meditation – Brain Imaging Illustrates How Meditation Reduces Pain. Retrieved from

26. Garland, E. L., Howard, M. O., Priddy, S. E., McConnell, P. A., Riquino, M. R., & Froeliger, B. (2016, July 27). [Full text] Mindfulness training applied to addiction therapy: Insights into the n | NAN. Retrieved from

27. Rivas, A. (2014, December 07). Mindfulness Keeps Opioid Users From Slipping Down The Rabbit Hole. Retrieved from

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About us

Our mission is to  teach clients how to  be tactically mindful by meditating daily.​

Our mission

We train people to improve their health, focus, productivity, and mental health through tactical mindfulness training.