Sadness and decreased immune functioning are two major health concerns worldwide. Sadness is a major negative emotion that affects individuals and can cause depression leading to severe mental conditions.

On the other hand, decreased immune functioning leads to a weaker immune system, making individuals prone to various diseases and infections. Fortunately, studies have shown that a particular technique has a positive impact on decreasing sadness and increasing immune functioning.

What is this technique?

The technique is known as mindful meditation. Mindful meditation is a practice that involves bringing your attention to the present moment. When you practice mindful meditation, you focus your attention on your breathing and your immediate surroundings.

Mindful meditation is a form of meditation that is easy to learn and can be practiced virtually anywhere, including at home, in the office, or on the bus. Mindful meditation has been shown to decrease sadness and increase immune functioning, and we’ll tell you more about this below.

Decreased Sadness

Sadness is a natural human emotion that arises from time to time. However, when it persists, it can lead to depression, anxiety, and other mental health conditions.

Mindful meditation has been shown to decrease sadness and alleviate symptoms associated with depression and anxiety. A study conducted in 2011 found that mindfulness-based cognitive therapy is an effective treatment for individuals with depression and anxiety.

Furthermore, a 2017 study found that mindful meditation reduces the secretion of cortisol, a hormone associated with stress, and depression.

Increase Immune Functioning

Immune functioning is the body’s ability to fight off infections, diseases, and viruses. A weak immune system can make an individual highly susceptible to illnesses and infections.

Hence the need to identify techniques that can improve immune functioning. Studies have shown that mindful meditation has a positive impact on immune functioning.

A 2018 study found that mindfulness meditation can increase the activity of natural killer cells, which are a type of white blood cell that helps the body counter infections and viruses.

How to Practice Mindful Meditation?

Practicing mindful meditation is relatively easy. You do not necessarily need any special equipment or gadgets. Below are some simple steps to follow when practicing mindful meditation.

Find a comfortable and quiet place to sit, such as a yoga mat or cushion.
Set a timer for a selected amount of time.
Sit comfortably with your hands on your lap or legs.
Focus your attention on your breathing. You can close your eyes or leave them open.
Acknowledge your thoughts and feelings but refrain from engaging with them.
Bring your attention back to your breathing whenever your mind wanders.
End your meditation session after the predetermined time has elapsed.

The Bottom Line

Mindful meditation is a powerful technique that has been shown to decrease sadness and increase immune functioning. Regular practice of mindful meditation can lead to significant improvements in health and wellbeing.

If you have been struggling with sadness or have a weak immune system, consider incorporating mindful meditation as part of your daily routine.