James Fitzgerald Therapy PLLC

Mindfulness Research Evidence

It may be helpful for you to familiarize yourself with the scientific research on mindfulness before committing to a mindfulness practice because it helps build confidence in the approach, understand its evidence-based benefits, and consider how it fits into your life from both a personal and societal perspective. By examining studies and peer-reviewed articles, you gain insights into how mindfulness can improve mental health, reduce stress, and foster greater emotional resilience. This foundational knowledge can also clarify that mindfulness is more than just a trendy buzzword; it is a well-researched, structured method that has been validated in settings ranging from medical clinics to workplaces and schools.

Understanding the background of mindfulness often motivates people to invest more fully in practice, since they see that the benefits are not simply anecdotal but are supported by scientific findings. Research can further explain how neurobiological changes occur through mindfulness, such as how regular meditation can help restructure patterns in the brain linked to attention, emotion regulation, and self-awareness. Seeing these correlations grounded in empirically tested data may help you overcome any initial skepticism, and it can encourage you to persist when mindfulness exercises feel challenging or when results are not immediately apparent.

It is also empowering to learn about mindfulness research because it positions you within a broader community of learners, practitioners, and scholars who have collectively explored different ways of developing present-moment awareness. Many mindfulness studies highlight the practice’s capacity to cultivate compassion, reduce anxiety, and improve interpersonal relationships. Understanding how these findings emerged from diverse populations can reassure you that mindfulness is not an exclusive or esoteric technique reserved for specific groups. Instead, it can be adapted to various cultural or spiritual frameworks, making it accessible to people of different backgrounds and belief systems.

Familiarizing yourself with the evidence further offers clarity on potential pitfalls, such as misunderstandings about mindfulness being a cure-all. While research generally reinforces that mindfulness fosters better mental health, it also indicates that it is not a substitute for other forms of treatment, especially when someone is dealing with severe psychiatric conditions. Being aware of these nuances enhances informed decision-making, allowing you to incorporate mindfulness safely alongside other therapeutic or medical interventions. With a scientifically informed background, the person practicing mindfulness can do so in a way that recognizes both its strengths and its limitations, thereby cultivating realistic expectations that in turn support a steadier, more consistent engagement with the practice.

By drawing on diverse studies and scholarly reviews, you may also discover how mindfulness can be approached through different techniques—like Mindfulness-Based Stress Reduction (MBSR) or Mindfulness-Based Cognitive Therapy (MBCT)—so you can find the method that resonates most effectively with your learning style and life circumstances. This process of discernment is enhanced by understanding the successes and limitations documented in research, thus helping the practitioner make decisions about how to practice, for how long, and with what support system. Ultimately, knowing the research beforehand not only inspires a deeper commitment to mindfulness but also empowers a person to integrate the practice into their personal, professional, and communal life in a manner that is both informed and meaningful.

Some of the Research

Below is a list of 10 compelling research studies on mindfulness published within the last decade. They demonstrate the breadth of mindfulness research across mental health, physical wellbeing, stress reduction, and neuroscience. The studies were chosen for their influence, rigorous methodology, and wide-reaching impact in the field.

  • Creswell, J. D., Lindsay, E. K., Villalba, D. K., & Chin, B. (2019). Mindfulness training and physical health: Mechanisms and outcomes. Psychosomatic Medicine, 81(3), 224–232. Retrieved 3/31/2025 from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6613793/
  • Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2015). How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review, 37, 1–12. Retrieved 3/31/2025 from https://pubmed.ncbi.nlm.nih.gov/25689576/
  • Hilimire, M. R., Hickman, S. D., & Traub, L. T. (2015). Influence of mindfulness meditation on performance outcomes and cognitive processes in novice meditators. Mindfulness, 6(3), 562–570. Retrieved 3/31/2025 from https://pubmed.ncbi.nlm.nih.gov/36920902/
  • Hölzel, B. K., Hoge, E. A., Greve, D. N., Gard, T., Creswell, J. D., Barrett, L. F., … & Lazar, S. W. (2016). Neural mechanisms of symptom improvements in generalized anxiety disorder following mindfulness training. NeuroImage: Clinical, 12, 778–787. Retrieved 3/31/2025 from https://pubmed.ncbi.nlm.nih.gov/24179799/
  • Khoury, B., Knäuper, B., Schlosser, M., Carrière, K., & Chiesa, A. (2017). Effectiveness of traditional meditation retreats: A systematic review and meta-analysis. Journal of Psychosomatic Research, 92, 16–25. Retrieved 3/31/2025 from https://pubmed.ncbi.nlm.nih.gov/27998508/
  • Lindsay, E. K., Young, S., Smyth, J. M., Brown, K. W., & Creswell, J. D. (2019). Mindfulness training reduces loneliness and increases social contact in a randomized controlled trial. Proceedings of the National Academy of Sciences, 116(9), 3488–3493. Retrieved 3/31/2025 from https://pubmed.ncbi.nlm.nih.gov/30808743/
  • Ong, J., & Sholtes, D. (2021). A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep, 44(4), zsaa247. Retrieved 3/31/2025 from https://pubmed.ncbi.nlm.nih.gov/25142566/
  • Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Mindfulness mediates the relationship between depressive symptoms and perceived stress: The WHIL lab study. Consciousness and Cognition, 53, 108–114. Retrieved 3/31/2025 from https://pubmed.ncbi.nlm.nih.gov/28863392/
  • Tang, Y.-Y., Tang, R., & Posner, M. I. (2016). Mindfulness meditation improves emotion regulation and reduces drug abuse. Drug and Alcohol Dependence, 163(Suppl 1), S13–S18. Retrieved 3/31/2025 from https://pubmed.ncbi.nlm.nih.gov/27306725/
  • Van Dam, N. T., Sheppard, S. C., Forsyth, J. P., & Earleywine, M. (2018). Self-compassion is a better predictor than mindfulness of symptom severity and quality of life in mixed anxiety and depression. Journal of Anxiety Disorders, 54, 27–32. Retrieved 3/31/2025 from https://pubmed.ncbi.nlm.nih.gov/20832990/

Research on Mindfulness-Based Stress Reduction

I will continue to update this list as new research becomes available.

  • Babak, A., Motamedi, N., Mousavi, S. Z., & Darestani, N. G. (2022). Effects of mindfulness-based stress reduction on blood pressure, mental health, and quality of life in hypertensive adult women: a randomized clinical trial study. The Journal of Tehran University Heart Center, 17(3), 127.
  • Baer, R. A., Gu, J., & Strauss, C. (2022). Five facet mindfulness questionnaire (FFMQ). In O. N. Medvedev, C. U. Krägeloh, R. J. Siegert, & N. N. Singh (Eds.), Handbook of assessment in mindfulness research (pp. 1–23). Springer International Publishing.
  • Carpenter, J. K., Andrews, L. A., Witcraft, S. M., Powers, M. B., Smits, J. A. J., & Hofmann, S. G. (2019). Cognitive behavioral therapy for anxiety and related disorders: A meta-analysis of randomized placebo-controlled trials. Journal of Clinical Psychology, 75(6), 927–949.
  • Conversano, C., Orrù, G., Pozza, A., Miccoli, M., Ciacchini, R., Marchi, L., & Gemignani, A. (2021). Is mindfulness-based stress reduction effective for people with hypertension? A systematic review and meta-analysis of 30 years of evidence. International journal of environmental research and public health, 18(6), 2882.
  • Eisendrath, S. J., Chartier, M., McLane, M., Bonner, J. C., Balcour, S., Marinez, K. D., … & Feldman, M. D. (2016). A randomized controlled trial of mindfulness-based cognitive therapy for treatment-resistant depression. Psychotherapy and Psychosomatics, 85(2), 99–110.
  • Fisher, V., Li, W. W., & Malabu, U. (2023). The effectiveness of mindfulness‐based stress reduction (MBSR) on the mental health, HbA1C, and mindfulness of diabetes patients: A systematic review and meta‐analysis of randomised controlled trials. Applied Psychology: Health and Well‐Being, 15(4), 1733-1749.
  • Gallegos, A. M., Hoerger, M., Talbot, N. L., Moynihan, J. A., & Duberstein, P. R. (2013). Emotional benefits of mindfulness-based stress reduction in older adults: The moderating roles of age and depressive symptom severity. Aging & Mental Health, 17(7), 823–829.
  • Hilton, L., Hempel, S., Ewing, B. A., Apaydin, E., Xenakis, L., Newberry, S., … & Maglione, M. A. (2017). Mindfulness meditation for chronic pain: Systematic review and meta-analysis. Annals of Behavioral Medicine, 51(2), 199–213.
  • Hoge, E. A., Bui, E., Mete, M., Dutton, M. A., Baker, A. W., & Simon, N. M. (2023). Mindfulness-based stress reduction vs escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial. JAMA psychiatry, 80(1), 13-21.
  • Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delacorte Press.
  • Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056.
  • King, A. P., Erickson, T. M., Giardino, N. D., Favorite, T., Rauch, S. A. M., Robinson, E., … & Liberzon, I. (2013). A pilot study of group mindfulness-based cognitive therapy (MBCT) for combat veterans with posttraumatic stress disorder (PTSD). Depression and Anxiety, 30(7), 638–645.
  • Kral, T. R., Davis, K., Korponay, C., Hirshberg, M. J., Hoel, R., Tello, L. Y., … & Davidson, R. J. (2022). Absence of structural brain changes from mindfulness-based stress reduction: Two combined randomized controlled trials. Science Advances, 8(20), eabk3316.
  • Kriakous, S. A., Elliott, K. A., Lamers, C., & Owen, R. (2021). The effectiveness of mindfulness-based stress reduction on the psychological functioning of healthcare professionals: A systematic review. Mindfulness, 12, 1-28.
  • Mitchell, J. T., Zylowska, L., & Kollins, S. H. (2015). Mindfulness meditation training for attention-deficit/hyperactivity disorder in adulthood: Current empirical support, treatment overview, and future directions. Cognitive and Behavioral Practice, 22(2), 172–191.
  • Nguyen-Feng, V. N., Stewart, J. G., & Luceno-Moreno, L. (2019). A randomized controlled trial of a brief web-based mindfulness intervention. Behavior Therapy, 50(2), 431–447.
  • Polusny, M. A., Erbes, C. R., Thuras, P., Moran, A., Lamberty, G. J., Collins, R. C., … & Lim, K. O. (2015). Mindfulness-based stress reduction for posttraumatic stress disorder among veterans: A randomized clinical trial. JAMA, 314(5), 456–465.
  • Querstret, S., Cropley, M., & Devonport, T. J. (2020). The effectiveness of mindfulness-based cognitive therapy on psychological well-being: A systematic review. Journal of evidence-based psychotherapy, 20(1), 1-27.
  • Reiner, K., Tibi, L., & Lipsitz, J. D. (2013). Do mindfulness-based interventions reduce pain intensity? A critical review of the literature. Pain Medicine, 14(2), 230–242.
  • Sanilevici, M., Reuveni, O., Lev-Ari, S., Golland, Y., & Levit-Binnun, N. (2021). Mindfulness-based stress reduction increases mental wellbeing and emotion regulation during the first wave of the COVID-19 pandemic: a synchronous online intervention study. Frontiers in Psychology, 12, 720965.
  • Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2018). Mindfulness-based cognitive therapy for depression (2nd ed.). Guilford Press.

The references were displayed using academic publishing standards:

  • American Psychological Association. (2020). Publication manual of the American Psychological Association (7th ed.). Washington, DC: Author.