20 Ways To Reach Mindfulness: The Whole World Is Changing Will You Keep Up?
So let’s get to it. Mindfulness Life can be overwhelming. Our minds filled with chatter, our view of the world tainted and distorted, and our ability to be present, lost.
Does it sound familiar? It should. Life is often frantic and exhausting. And it is impacting our happiness, health, education, work, and even the economy.
If mindfulness were a pill, we should all be taking it.
This article will not solve all your problems. And yet, it will introduce you to the importance of mindfulness, and explore some of the reasons why you should be practicing it.
So, what is your escape plan?
There is growing recognition that mindfulness-based therapies offer support for our mental health. Perhaps less well known, these techniques also dramatically improve our physical wellbeing.
Mindfulness takes us beyond coping and making do. The techniques help us to see the world differently; to grow, flourish and live a more compassionate, fulfilled life.
Why don’t we fit?
Homo sapiens—us—evolved over two hundred thousand years ago. Our bodies and minds are the results of an incredible series of adaptations brought about by a combination of random genetic mutations, reproductive success, and inheritance.
Such adaptations enabled the human race to—against all the odds—survive the harshest environments on earth. Living in small groups, and tackling challenges together. As a result, human nature excels at focusing on short-term, local problems. We are good at finding food, seeking shelter, and avoiding being eaten.
We are not so successful at tackling less immediate challenges: climate change, obesity, war, pandemics, racism, or, the plight of refugees.
Following thousands of years of relative stability, the last few hundred generations have witnessed incredible cultural revolutions. Farming, industry, and technology have all dramatically impacted the way we sleep, eat, communicate, and survive.
Why Is Practicing Mindfulness Important?
Our mind is not a good fit for how and where we live. And yet, by practicing mindfulness, we have the power to respond to our environment differently.
Our minds have failed to keep up with our changing lifestyles.
The brain, and its processes, are no longer a good fit for the modern world—known by evolutionary psychologists as ‘psychological mismatches.’ This lack of alignment impacts our ability to cope. We are left stressed, anxious, and depressed. But it doesn’t have to be so.
Saving the nation’s health
(1) Mindfulness holds the solution
Millions of people around the world practice mindfulness. It is seen as a natural, safe, and accessible approach to our mental health, in much the same way as jogging is to physical fitness.
So, what is this thing called mindfulness?
To be mindful means to pay attention to what is happening in the mind, body, and immediate environment. To remain present, while both curious and compassionate.
(2) Moreover, mindfulness is not complicated.
It improves in response to a straightforward set of meditation practices that develop an increased awareness of thoughts, sensations, and feelings. Combined with increased kindness and passion, mindfulness improves our capacity to cope by identifying the options available to us.
Mindfulness leads to greater wellbeing, mental clarity, and an increased ability to care for both yourself and others.
The practice can be as simple as an awareness of breath and body. We observe our thoughts and emotions as they come and go before gently returning focus to physical sensations, while remaining curious, compassionate, and accepting.
(3) How does mindfulness help?
We can all benefit from increasing our awareness while being less reactive and judgemental.
Take the following example:
She ignored me when I said hello.
I feel angry.
The first point describes what you believe you observed. And yet, it could be incomplete or incorrect.
The second point is a thought based on that observation. This mental event is not you. It can be observed objectively, without judgment.
I didn’t know at the time she had just heard some bad news. A close family member had died. She was distracted.
And, no less incredible, it can, in a very literal sense, change your physical and mental wellbeing.
(4) Proven Benefits of Mindfulness
Benefits of MindfulnessBut does mindfulness really make a difference to our psychology and physiology? It’s not scientifically proven, is it?
The answers are both straightforward ‘Yes!’
What follows is a discussion, based on peer-reviewed science, of the positive impact mindfulness, has on our physical and mental wellbeing.
Over the last fifteen years, countless research studies have proven that mindfulness has many significant psychological, cognitive, and physical benefits.
We have captured many of them in the diagram below (modified from Dr. Shapiro’s excellent guide to the science and practice of mindfulness, Rewire your mind: Discover the science and practice of mindfulness):
Benefits of Mindfulness
If it were not for the wealth of research in high profile journals, that underpin these claims, the impact of mindfulness on our brain and body would be almost unbelievable.
And yet below, we look at several psychological, cognitive, and emotional benefits, and the research that upholds those claims:
(5) Psychological benefits
In a recent study, researchers identified that undergraduates higher in mindfulness were less stressed, both psychologically and physiologically (Hicks et al., 2020).
It appears that mindfulness helps us manage existing stress and offers protection from future upset.
Several recent studies have confirmed how important mindfulness is in managing our perceived happiness. And happiness is not just something that feels good; it offers protection against disease (morbidity) and even death (mortality). Indeed, maintaining a positive mindset is crucial to keeping healthy.
When mindfulness training was given to patients with diabetes, not only did their measures of happiness increase, but also, amazingly, their blood glucose levels were better controlled (Zarifsanaiey, Jamalian, Bazrafcan, Keshavarzy, & Shahraki, 2020).
And technology can help. In a 2014 study, an intervention using a smartphone app significantly enhanced mental wellbeing, including happiness (Howells, Ivtzan, & Eiroa-Orosa 2014).
Similar improvements have been seen in people with low mood, anxiety, and even depression.
(7) Cognitive benefits
If you want to boost your brain, then try some mindfulness techniques.
Mindfulness practices not only have a positive effect on stress; they also benefit sleep and memory (Brisbon & Lachman, 2017). As a result, significantly upping our mindfulness improves our chances of recalling information.
Indeed, mindfulness practices have proven so powerful that even a 3-minute session provides immediate improvements to memory performance (Lloyd, Szani, Rubenstein, Colgary, & Pereira-Pasarin, 2016). It is so effective that the authors of the study suggest that a brief mindfulness session could reduce false recall in eyewitness statements in court.
Haven’t we all returned from a walk or run with new ideas to tackle existing problems?
Recently research has uncovered that mindfulness sessions aid focus and increase creativity in both individuals and groups (Baas, Nevicka, & Velden, 2020).
And there are other cognitive benefits too. Mindfulness directly improves our ability to tackle problems. It reduces mind wandering and offers the potential to increase capacity in the rest of the brain for extra cognitive processing.
(9) Physical benefits
The physical benefits of mindfulness are extensive and backed up by science.
Not only do we see improvements in our general health, but research has confirmed that mindfulness improves telomerase activity. This vital enzyme controls cellular aging, and ultimately the age-related decline of the entire body (Jacobs et al., 2011).
Does this mean mindfulness keeps us young? Possibly.
(10) Immune function
Immunity is a critical factor in maintaining good health, particularly for anyone with a compromised immune function.
A study published in 2019, found that women in early stages of breast cancer, that received mindfulness training, not only reduced stress, fatigue, and sleep disturbances, but also optimized their immune system.
Next, we take a look at the physical impact of mindfulness on the brain itself.
(11) Can Mindfulness Change Your Brain?
Grow into who you want to be, meditation for mindfulnessYour brain is not fixed; you can change it.
Scientists used to believe that after a certain age, the human brain stopped changing. Research has proved this to be untrue.
While our genetics and our early years partially define who we are, the rest is malleable. “With every passing day, we are literally training our minds and changing our brains, so we can flourish individually and collectively,” says Dr. Shauna Shapiro in Rewire Your Mind: Discover the science and practice of mindfulness.
(12) This realization is hugely important and freeing.
Our parents and our upbringing matter, but the rest of who we are is a choice we make. We can either see this as an existential crisis—the horror that we must take responsibility for who we are—or as an opportunity to be who, or what, we want.
The discovery of neuroplasticity means that our brain continually develops throughout life. At any age, you can change your brain’s physical architecture. And it makes sense in evolutionary terms, we strengthen essential pathways, and we prune back ones that serve no purpose.
So, if we don’t have to stick with our old patterns of thinking and behavior, why do we?
Well, it requires effort to practice. There are no free passes.
The question then is, what do you want to grow?
And yes, this is where mindfulness comes in.
So, what changes in the brain?
We have already seen the positive influence of mindfulness on the workings of our brain—the psychological and cognitive processing.
And yet, surprisingly, we also have clear evidence that mindfulness impacts not only the software of the brain but the hardware (or wetware as its sometimes unfortunately called).
A 2018 study of peer-reviewed research, using functional magnetic resonance imaging (fMRI), found that mindfulness changed activity in the brain’s insular cortex.
This part of the brain is involved in an overwhelming variety of functions, including decision making, sensory processing, and handling feelings and emotions. It is also associated with awareness of internal reactions, or in a very literal sense, our ability to be in the moment (Young et al., 2018).
Other studies have found that mindfulness increases the production of brain-derived neurotrophic factor (BDNF). This essential protein encourages the development, survival, and plasticity of neurons in the brain.
All scientific evidence points to the ability of mindfulness to rewire the brain, impacting our learning, memory, and cognition.
(13) 3 Benefits of Mindfulness in Schools
Governments around the world are beginning to see the vast potential of mindfulness in education.
Mindfulness in schools can help by:
Improving academic results
Increasing children’s mental health
(14) Fostering resilience and character building
As a result, many schools are now focusing their energies and resources on strengthening these key elements and promoting overall wellbeing.
Indeed, mindfulness improves the capacity of a child’s brain to manage cognitive processes, such as problem solving, memory, and reasoning. Long term, this ability to understand and manage emotions predicts health, income, and the likelihood of criminal behavior in later life (Moffitt et al., 2011).
And fortunately, those that need the most help experience the most significant benefits from mindfulness.
(15) If it’s so good, how do we teach mindfulness in schools?
Recent reviews of such mindfulness-based training programs have reported considerable success. The programs, while practical to implement, improve attention, working memory, problem-solving, self-control, and resilience in children. They also help both students and teachers to manage stress within the school environment (Semple, Droutman, & Reid, 2016).
(16) Is It Important In The Workplace?
Mindfulness in the workplace while our mental wellbeing is crucial to ourselves and our family, it also dramatically affects businesses and the broader economy.
(17) Is mindfulness the answer?
Yes, at least partly. Though much of the research is still in its early stages, some progressive, world-leading companies seem to think mindfulness has a big part to play.
The technology giant, Google, has found considerable success with its employee program Search Inside Yourself (Confino, 2014). Not only has it seen productivity improvements, but it is also recognized as the reason that Google ranks as one of the best employers in the world.
(18) And it doesn’t stop there.
Research has found improvements to mental wellbeing across a wide array of professions: from schoolteachers to police and fire services. It has also led to some unexpected improvements. Mindfulness reportedly reduces racial and age-related discrimination.
(19) The workplace can become happier, more productive, and fairer.
While mindfulness offers a wealth of benefits to both the individual and the organization, it does not fix an entire business. It cannot correct overly excessive workloads, poor management, and a bad working environment.
Instead, while mindfulness builds more productive, focused, and compassionate staff, it relies on sound business and economic decisions to help the company flourish (Bhojani & Kurucz, 2020).
The Power of Mindfulness: What You Practice Grows Stronger | Shauna Shapiro |
(20) Mindfulness changes you psychologically, cognitively, and physically.
Choose mindfulness, and you are deciding to be happier, less stressed, more focused, and more creative while improving your sleep, immunity, and your life expectancy.
But there is one more thing. Mindfulness also offers an incredible opportunity to flourish in life. You will learn how to stop, breathe, see beauty, and live with compassion and joy.
While mindfulness does not change all that happens to you, it does change your relationships with what happens.
It provides space between events and how you respond. At that moment, you can ask yourself: ‘how do I want to act?’ and ‘how do I want to live?’.