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Mindfulness, Examined
Notice It
What the research says about mindfulness and meditation: the wandering mind, whether mindfulness therapy works, what careful reviews found, healthy people, attention, home practice, work, body stress markers, sleep, apps, adverse effects, relapse prevention and more. Eighteen research chapters that name each study and its size, plus a weekly routine, drills with answer keys and a toolkit with scripts. General education, not treatment.
21 chapters · 51 pages · 19 studies cited
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What you get
The Wandering Mind
A smartphone sampling study: minds were off the task almost as often as on it, and that typically made people unhappy.
Does Mindfulness Therapy Work?
209 studies and 12,145 people: moderate against waiting lists, about the same as CBT.
What a Careful Review Found
47 trials with active comparison groups: small to moderate effects on anxiety, depression and pain, weak evidence for attention and sleep.
Mindfulness for Healthy People
29 studies and 2,668 healthy adults: moderate before-and-after improvement in stress, mood and quality of life.
Four Days and Attention
A small experiment with beginners: four sessions against listening to a book.
How Much Practice Is Enough?
43 studies: people did about two thirds of the assigned home practice, and more practice went with slightly better results.
Mindfulness for Employees
A review of 23 controlled studies of eight-week courses for working people.
Workplace Trials, Pooled
23 randomised workplace trials: stress, anxiety and distress down, well-being and sleep up.
What Happens in the Body
Nine papers on cortisol, heart rate variability and immune markers: some moved and some did not.
Does It Help Sleep?
18 trials and 1,654 people: no better than proven sleep treatments, better than time-matched activities.
Practice by App
A randomised wait-list trial of 88 stressed students and an eight-week app.
When Meditation Goes Badly
83 studies and 6,703 people: adverse events were reported in 65 percent of studies, with anxiety and depression most common.
Preventing a Return of Depression
Nine trials and 1,258 patients: MBCT lowered the risk of relapse (hazard ratio 0.69 against usual care). Structured courses, not self-help.
The Earlier Evidence for Healthy People
Ten mostly low-quality studies: mindfulness stress reduction against doing nothing and against relaxation training.
A Shorter Course at Work
A small randomised trial of a six-week low-dose course: stress down and mindfulness up only in the course group.
An Online Course for Cancer Survivors
62 distressed survivors: a live online group was feasible and improved mood and stress against waiting.
A Brief App Course Against an Audiobook
A matched comparison: the practice beat the audiobook on irritability, mood and outside pressure (d about 0.45).
Sleep: The Earlier Evidence
Seven studies that could not be pooled: uncontrolled ones improved, controlled ones showed no clear difference.
A Practice Routine
Five if-then plans, including a safety plan, and a light weekly routine.
Drills: Notice, Compare, Check
Here or elsewhere, a three-minute breath, reading the numbers, claim checks, a fair test and a safety plan, with checked answers. Practice material, not research.
Tools and Glossary
A breath script, check-in card, practice log, safety card, one-page checklist and a glossary of 17 terms. Practice material, not research.
What makes this different
Every research claim names its study
Each research claim names the study and its size where the abstract gave it. A Sources section lists all 19.
Balanced, including the downsides
The book reports small to moderate effects against active comparisons, mixed evidence on attention and sleep, and a review of adverse events.
Scripts and drills you can use today
A breath script, drills with answer keys, a log and a safety card, labelled as practice material. Not treatment.
Read the first 3 chapters free
Download chapters 1 to 3 before you decide. No email required.
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Real pages from Notice It
These pages come straight from the free chapter. The full workbook is written the same way.
Questions before you buy
What do I get?
The full book as a PDF and as an ePub for Kindle and Apple Books. One purchase, one flat price, no subscription.
How do I receive it?
You pay on a secure Stripe checkout page. The download link is sent to your email right after purchase.
What if it is not right for me?
You get a full refund within 30 days of purchase, no questions asked. Email the address in your confirmation message.
Can I read a sample first?
Yes. Get Chapter 1 free by email and read it before you decide.
Get Notice It
PDF + ePub. Instant download. 30-day guarantee.
$14.99Buy Notice It — $14.99Secure checkout via Stripe. 30-day money-back guarantee.