Science-Backed Benefits of Mindfulness and Meditation

When I was deep in the darkness and struggling with depression and anxiety, even the simplest tasks felt exhausting. Getting out of bed and taking a shower felt like an insurmountable goal that I’d never be able to reach. Some of the first tools I discovered on my journey are mindfulness and meditation, which have completely changed my life. I cannot stress enough how helpful these tools have been in my healing journey.

Mindfulness and meditation don’t promise to make the pain disappear, but they offer moments of relief, safety, and connection in the midst of it, and help you claw your way out of the darkness.

Mindfulness and meditation have been widely studied for their impact on anxiety and depression, and what the research continues to show is reassuring. These practices gently support the brain and nervous system in ways that make emotional healing more accessible.

Benefits of Mindfulness

Depression often pulls us into rumination and hopelessness, while anxiety keeps the nervous system stuck in survival mode. Mindfulness helps by bringing awareness back to the present moment, where safety and choice are more accessible.

When practiced consistently, mindfulness can:

• Reduce overthinking and mental looping
• Increase emotional awareness without judgment
• Help interrupt automatic stress responses
• Create space between thoughts and identity

This shift can be especially powerful for those of us whose depression or anxiety developed in response to trauma or prolonged stress.

Benefits of Meditation

Meditation works not just on the mind, but on the nervous system. Gentle, trauma-informed meditation helps signal safety to the body, which is essential for healing anxiety and depression.

Benefits may include:

• Calming the stress response
• Improving emotional regulation
• Increasing self-compassion
• Supporting rest, sleep, and resilience

Research shows that even just a few minutes of meditation, practiced consistently, can make a difference. I only meditate for 10 minutes on most days (sometimes less), and it has still been the most valuable tool in my toolbox.

Mindfulness and meditation are not about doing things “right” or “perfect.” They are about meeting yourself where you are, with kindness. On hard days, simply noticing your breath or placing a hand on your heart is enough.

Healing isn’t linear, and progress doesn’t have to be dramatic. Small moments of presence add up over time and produce results that feel magical.

When beginning mindfulness or meditation while carrying trauma, anxiety, or depression, it’s important to know that your experience may look different from what’s often portrayed. You might not feel calm right away, and that doesn’t mean you’re doing anything wrong.

For some people, slowing down and turning inward can initially bring awareness to sensations, emotions, or thoughts that were previously kept at bay for survival. I know this was the case for me. This is a normal response. Trauma often teaches the nervous system to stay alert, and mindfulness gently invites safety at a pace the body can handle.

You may notice:

• Restlessness or difficulty sitting still
• Strong emotions arising unexpectedly
• A desire to stop or distract yourself
• Moments of relief mixed with discomfort

All of this is part of learning to listen to your nervous system with compassion rather than force.

A trauma-informed approach honors choice and flexibility. You don’t have to sit silently, close your eyes, or meditate for long periods. Practices like guided meditations, breath awareness, grounding through the senses, or loving-kindness can feel more supportive and accessible. I have included all of these practices in my The Magic of Mindfulness and Meditation course for you.

It’s also okay to take breaks, keep your eyes open, or return to mindfulness in small moments throughout the day. Healing happens through safety, not pressure.

Most importantly, mindfulness and meditation are not about reliving the past; they are about gently reconnecting with the present moment in ways that help you feel more regulated, supported, and whole.

Find your courage and get started today. I promise you, you will not regret it.

All my love,

Shanna