There has been a lot of buzz around mindfulness for a while now. A lot of people that practice mindfulness swear by it and find it has many positive mental health benefit. But many find it difficult or even impossible to do. So why is mindfulness one of the most discussed techniques in psychology and is this something for you?
As psychologists, we can turn to research to help answer those questions. There is a great number of neuroscientific studies that have found that people who practice mindfulness experience beneficial changes in the brain. Mindfulness can lead to better cognitive function and ability to regulate emotions, which can help with things like focus and attention and dealing with stress. Mindfulness improves mental health and wellbeing regardless of a person’s age or gender. And even better, there is actually nothing mysterious about mindfulness – it can be quite practical and with tangible outcomes.
So what is mindfulness?
Jon Kabat Zinn, professor of medicine and founder of the Stress Reduction Clinic at the University of Massachusetts, describes mindfulness as a state of awareness when we pay attention to a present moment in a way that is purposeful and non-judgmental. This means that while practicing mindfulness, the goal is to focus on an object or process (e.g. breathing, walking, and eating) with all our senses.
As our minds are quite good at getting distracted, they soon begin to wander – our aim is to not engage with any of the thoughts that come to our mind when it wanders off and to return our attention to whatever we were focussing on.
As Matthieu Ricard, the world’s happiest man, says: "You don't need to be sitting trying to empty your mind with incense around you under the mango tree." It’s more helpful to try and incorporate mindfulness into your existing daily routine. It can be as simple as focusing on the experience of your breathing for a few minutes, taking in a beautiful view during your morning walk, or putting away your mobile phone next time you are having a conversation with someone and really paying attention to that person. By focusing on small changes like these, it will be easier to stick to practicing it.
It’s also important to remember that there are many different kinds of mindful meditation, and each is like any other skill in that it takes practice. Similar to learning any other skill, it’s the regular practice that makes mindfulness effective.
So why not to take 5 minutes a day to practice mindfulness?
How can I practice mindfulness?
Breathing exercises can be an excellent way to practice mindfulness. Here is one example of a mindfulness of breath exercise you can follow in 5 easy steps.
Find a quiet space and make yourself comfortable.
Close your eyes and focus your attention on the experience of breathing. Feel each breath and notice all your sensations when you breathe in and breathe out. Be a curious observer of the process of your breathing.
Whenever you get distracted by a thought entering your mind, simply acknowledge it and (without any judgement) let it pass. Don't engage with the thought or beat yourself up about it. It's a natural thing for the mind to wander.
Gently bring your attention back to the experience of breathing.
Try and practice mindfulness every day, remembering that practicing mindfulness is like watering a plant: it's better to do it in small intervals but frequently. Even a couple of minutes a day is enough to make beneficial changes in the brain and your life.
Reach out for help
If you would like more information or to discuss how we can support you with strategies to improve your mental health, please get in contact with us.
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