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Written By THT Editorial Team

Sabina Maharjan

Reviewed by Sabina Maharjan, Clinical Psychologist(M.Phil, IOM TUTH), Bsc Nurse

Mindfulness and meditation techniques have gained popularity in recent years as a way to improve mental well-being. They are simple practices that can be done anywhere, anytime, and do not require any special equipment or training. Research has shown that practicing mindfulness and meditation can have a positive impact on various mental health conditions, including depression, anxiety, and stress.

One example of a mindfulness technique is mindfulness-based stress reduction (MBSR), which involves paying attention to the present moment and accepting it without judgment. Studies have shown that MBSR can reduce symptoms of anxiety and depression and improve overall well-being (1).

Another example is loving-kindness meditation, which involves generating feelings of love and kindness towards oneself and others. Studies have shown that loving-kindness meditation can increase positive emotions and reduce symptoms of anxiety and depression (2).

In addition to these techniques, there are many other mindfulness and meditation practices that can be beneficial for mental well-being, such as body scan meditation, walking meditation, and yoga. Research has shown that incorporating these practices into daily life can lead to improvements in mood, stress levels, and overall well-being (3).

It is important to note that mindfulness and meditation techniques should not be viewed as a replacement for professional mental health treatment. However, they can be used as a complementary approach to support overall mental well-being.


  • Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology. 2010;78(2):169-183.
  • Khoury B, Sharma M, Rush SE, Fournier C. Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research. 2015;78(6):519-528.