Mindfulness – What Are The Benefits?

Mindfulness, what is it, and what are the benefits?

Have you ever driven from work to home, pulled into the driveway, and wondered how you got there?  Do you read the same page of a book over and over, not absorbing the words, your mind drifting to other things? 

Or are you a multitasker? Doing more than one thing at a time while planning what you are going to do next. Reflecting on what you did yesterday, not completely concentrating on what you are doing now.  

The problem with that is, while you are analyzing the past or planning the future you are not truly appreciating the present.  

Every day we go through the motions of life, mostly on autopilot, not stopping to appreciate the present moment.

Research has revealed that for most of us, the mind wanders on average 47% of the time. We are living without intention, reacting to external circumstances. When what we should be doing is living in the present moment, giving each moment and experience our full attention. 

We should be holding purposeful attention to our thoughts without judgment, allowing our minds to focus on the present. 

When you do that, you are mindful.

So what is the definition of mindful? 

What is Mindfulness?

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.”  

– Jon Kabat-Zinn (author and founder of the Stress Reduction Clinic)

“Mindfulness is paying full attention to what is going on in you and outside you, moment by moment, without judgment. It means you observe your thoughts, feelings, and the sensations of taste, touch, smell, sight and sound. You are also fully aware of your surroundings”  

Mindfulness – Mental health and wellbeing | healthdirect 

“In short, Mindfulness means being present without judgement. To be moment-to-moment in gentle awareness of our thoughts, feelings and environment. It involves being aware of the mind and body in real-time instead of getting stuck in unconscious habitual thinking, assumptions, and maladaptive behaviours. Mindfulness can be described as being aware of our awareness – without judgement”  

The benefits of Mindfulness – (copecentre.org) 

When we practice mindfulness, we are thinking with intention and awareness. We are paying attention to what is occurring in the present moment, observing our thoughts and feelings as they arise. And we are living with an attitude that is curious, non-judgmental, and kind.  

Where Did the Practice of Mindfulness Originate?

Differing forms of mindfulness have been practiced for thousands of years by many different cultures. And there are differing opinions of where and when it originated.  

The common belief is that the mindfulness practices we are familiar with today in Western society originated from Buddhism around 2500 years ago.  

It became popular in western culture when Jon Kabat-Zinn developed the Mindfulness-Based Stress Reduction (MBSR) Clinic in 1979. He was introduced to and studied Buddhist principles in the 70’s. And as a result, he is considered the founding father of mindfulness as a treatment for conditions such as stress, anxiety and depression.  

Mindfulness is now globally recognised as an effective way to enhance both physical and mental health.

What Are the Benefits of Mindfulness?

The benefits of mindfulness are many for both physical and mental health.  

Scientific studies show that practicing mindfulness can help rewire the brain, decreasing stress, depression and anxiety, and promoting happiness and well-being. 

This is because while practicing mindfulness the “fight or flight” part of the brain (amygdala) activity is reduced and the happiness, creative part of the brain (pre-frontal cortex) is increased. 

5 Benefits of Mindfulness

• Manage Physical Pain 

Mindfulness will not remove physical injury or illness, but it can provide coping mechanisms for the pain. When you practice mindfulness you are aware of your thoughts. It helps you choose your attitude to the pain, or helps you refocus your mind away from the pain. 

• Reduce Stress Levels 

Mindfulness helps reduce stress levels by you becoming aware of your thoughts.  When faced with normally stressful situations, you are not automatically activating the stress reaction. You can take a step back and assess the situation, choosing your response. 

Mindfulness engages the pre-frontal cortex (creative, awareness) part of the brain to assess the situation without judgment. Without mindfulness the amygdala (reactive, fight or flight) part of the brain automatically reacts defensively, causing stress.

• Improve Sleep

By practicing mindfulness as part of a nightly routine, you teach your wandering mind to slow down. You leave all the day’s thoughts and memories behind and fall into a relaxed, restful state. 

• Improve Memory

Research suggests that practicing mindfulness can improve short term memory by overcoming Proactive Interference. This is when old memories disrupt the brain’s ability to recall new memories. It teaches the brain to focus on the present moment and minimises distraction from other thoughts and memories.

• Reduce Emotional Reactivity

Emotional reactivity is just that – reactive. Research shows that practicing mindfulness promotes awareness of thoughts and emotions, allowing you the opportunity to regulate your reactions. You are able to think more clearly and choose your reaction without emotional interference.

How Can I Practice Mindfulness?

Meditation

Meditation is the easiest way to practice mindfulness. Mindfulness meditation is as simple as finding 5 to 10 minutes a day to sit/lay quietly and to breathe and observe your thoughts. When the mind wanders, accept your thoughts without judgment and refocus on your breathing. 

It will be difficult at the start to stop your wandering thoughts. But it will get easier as you practice more often. 

Here is the Jon Kabat-Zinn Meditations site where you can download his Mindful Meditation App. 

Mindful Walking

Mindful walking is about noticing each step and how your body is moving. Concentrate on your actions, how your foot touches the ground, how your arms swing as you take each step. And when you notice that your mind has wandered, just bring it back to what you are doing. 

Journaling

Daily journaling is an effective way of creating mindfulness. By reflecting on your day, what you did, how you reacted to situations and how you felt, you have the chance to analyze without judgement.  

You can then take what your learned from the day into tomorrow with an awareness and an understanding of how you want to think. 

Here is more on journaling and how to get started on your journaling journey.

Tai Chi

Tai Chi is the combination of slow gentle movement, focus and breathing. It is an ancient practice that originated in China and is described as moving meditation. 

So, when practicing Tai Chi, you are focused and aware of every movement – You are Mindful! 

Yoga

Yoga is another exercise for mindfulness. As you go through the different poses of yoga you are 100% focused and breathing through your actions. 

Daily Awareness – Affirmations

When you go through your day you deal with external triggers and frustrating situations. So, when this happens you want to bring yourself back to the present where you can control how you react. And a mindful affirmation can help you do this. 

My favourite is “I choose my actions – I am the master of my thoughts” 

Others are:

• I am here
• I am present
• I am grounded
• I notice my thoughts and feelings without judgment or criticism

The Benefits of Mindfulness – My Thoughts

Life can be hard, and we are all dealing with it as best we can. Our own thoughts, the actions of others, and situations out of our control create unhealthy reactions and emotions. But when practicing mindfulness we can take control of our thoughts and actions, choosing our own path.

I have been practicing mindfulness for a while and I’m still a work in progress (and always will be), but already I see the benefits. 

 Yes, my mind wanders, but I’m aware of it and I bring myself back to the present as soon as I can. I have control of my emotions (most of the time) and I choose how I react to situations. 

It’s amazing how good you feel about yourself when you know you are the owner of your thoughts and actions. And it’s a powerful feeling knowing that you, and only you, decide on your emotional and physical well-being.