Why millions of people are practicing mindfulness
Mindfulness is a practice based in ancient Buddhist philosophy that was adapted to western society in 1979 by American professor Dr. Jon Kabat-Zinn. Considering its spiritual roots people often mistake mindfulness as a spiritual practice. In fact it is more a set of principles that help to guide us through life in a more balanced and present way. This method of thinking can be expressed in many different ways that are often unique to individual needs. Jon Kabat-Zinn created a Mindfulness based Stress Reduction course (MBSR) as, what he describes as, “a public health project” with the intention of improving people’s general health and well-being.
Since its birth, mindfulness has become widely used as a supplement to a healthy lifestyle as well as a therapeutic practice in the treatment of both mental and physical health struggles. When we apply mindfulness techniques in the areas of our lives that are important to us (relationships, work, family etc) it gives us the space and inner calm to choose our behaviour. As a result we can feel more joy and contentment.
Mindfulness is a direct way to become more familiar with your own mind and notice when you get caught up in unhelpful habits or behaviours. We start to notice the beauty that’s already around and within us. It enables us to be less judgemental with ourselves and others. Practicing mindfulness will help you to stop wishing things were different (the very definition of stress), and be more connected with yourself and the world around you in the present moment. Studies have shown that mindfulness can improve concentration, relationships, self-awareness and emotional regulation.
This is why millions of people around the world are bringing mindfulness into their daily lives as a way to help them tackle the many challenges that we face.
Myth Busting
Myth 1
‘Mindfulness is about being calm and quiet all the time’. This could not be further from the truth. Mindfulness and meditation often go hand in hand but that does not necessarily mean sitting still. You might do your mindfulness meditation whilst going for a walk or cooking or cleaning the house. Some people meditate with their eyes closed sitting or lying down, others may be standing up with their eyes open. There are so many variations, which is why it’s so adaptable to your individual tastes and needs. Other ways to practice being mindful is with self reflection. You may even use sound in your mindfulness practices, perhaps with affirmations of chanting (OM for example). Mindfulness itself is a reflection upon our experience of life, in the moment, that provides us with a deeper understanding of ourselves and life, which, let’s be honest, is not always calm and quiet.
Myth 2
‘Mindfulness is a religious or spiritual practice’. People all over the world from all religious and secular cultures and backgrounds integrate mindfulness into their lifestyle. The practice is about being present with what comes up in your thoughts and emotions which majorly differs from person to person. Mindfulness can help you to see your life experience from different perspectives but equally can be looked at and practiced through the lens of any overarching belief system. So, EVERYONE is welcome to use these ancient and effective principles and make them their own. Anyone can benefit from the powerful healing effects of mindfulness practices, regardless of religious beliefs.
Myth 3
‘Mindfulness meditation is about stopping your thoughts and clearing your mind’. Far from it. Meditation can actually be a very noisy and dynamic place. As you sit with your thoughts and emotions, it can feel chaotic at times, but in this act of observing then mind, feelings and the body you can begin to notice the effect that simply being present and aware has on you. It’s not always comfortable either, especially when difficult emotions arise or you start ruminating about unresolved issues. Merely noticing this as it unfolds gives us a space to acknowledge and accept that it’s happening. And in this very approach we naturally feel a softening of discomfort. But our thoughts will never stop. We just get good at letting them go. That’s why having a regular practice has been shown to lower anxiety over time.
Mindfulness is Evidence-Based
Mindfulness is an evidence-based practice that has proven time and again to improve people’s lives in many different settings from corporate workplaces and medical units to personal day-to-day routines and relationships. The benefits are seen in the improvement of mental and physical health as well as general well-being. Let’s have a look at the evidence:
Mindfulness practices encourage present moment awareness which can help people improve their concentration and focus. By training the mind to pay attention to one task at a time Zeidan et al. (2010) found that people were better able to focus and concentrate at work.
Research shows that mindfulness can also have positive effects on your physical health. Mindfulness can be an effective tool for reducing stress and promoting relaxation, mindfulness can lower blood pressure, improve sleep quality, and boost the immune system. A study by Carlson et al. (2003) showed that MBSR improved the quality of life for women with breast cancer.
Mindfulness practices have been shown to have positive effects on mental health. This is due to how mindfulness changes the brain. People are practicing mindfulness to improve their emotional regulation, increase self-awareness, and manage symptoms of anxiety and depression. In a study published by Hofmann et al. (2010), mindfulness-based therapy was found to be effective in treating anxiety and mood disorders. Practicing mindfulness can lead to increased resilience and emotional well-being.
Mindfulness helps you develop a greater understanding of your thoughts and emotions. It helps you increase your self awareness. By observing these without judgment, people can gain insights into their patterns of thinking and behavior, leading to improved emotional regulation. A study by Bluth & Blanton (2014) found that mindfulness practice was associated with positive effects on emotional well-being in adults.
In relationships, practicing mindfulness can lead to more compassionate and empathetic interactions with others. By being more present and attentive in relationships, individuals may find that they experience deeper connections with others. Research by Karremans et al. (2017) found that mindfulness is positively associated with relationship satisfaction and partner well-being.
No Wonder Mindfulness is so Popular
It’s no wonder so many people are embracing mindfulness when you consider the ever-increasing stress and pace of modern life. The evidence says it all. Mindfulness proves time and again to be both transformational and adaptable as an antidote to our hectic world.
I personally love the simplicity of mindfulness. Just having that opportunity each day to sit with our emotions and observe the effect life is having on us. Literally anyone can introduce this into their everyday regardless of cultural, spiritual or religious beliefs. We really bring ourselves into mindfulness as we are. It is simply observing where we are at, how we are showing up to the day, or to the task and considering what thoughts or emotions come up without judgment is so powerful. There are so many reasons why mindfulness is a superpower.
For me it’s been a real game-changer when I had painful jaw tension, and the evidence majorly supports this. Don’t we all just want to live a healthy and happy life? Mindfulness reduces so many symptoms, even chronic pain, boosting our immune system and leaving us in a state of physical and mental wellness. Our quality of life is so important. Nobody wants to just be going through the motions. Starting a mindfulness practice today could open up a whole new experience of life and be the start of your next chapter.
It's fantastic to see how the scientific community have embraced mindfulness and brought it even further into mainstream consciousness. The list of benefits is endless: improving memory and problem-solving, attention span and many other cognitive functions. It’s no wonder educational institutions are starting to use mindfulness to improve students’ well-being. The medical community also continue to advocate mindfulness practices as a complement to traditional health treatments.
Mindfulness practices are suitable and adaptable to all ages and don’t require any special equipment. Just yourself, perhaps a pen and paper or something to listen to like a guided meditation or some gentle music. But nothing is essential other than being present, listening to your body and allowing thoughts and feelings to come up without judgement. You could be anyone, anywhere to begin a mindfulness practice which is why so many people have jumped on board.
Your work or study can also become more enjoyable through mindfulness too. Stress is our biggest killer and Mindfulness Based Stress Reduction tackles it head on. If we reduce our levels of stress it has been proven to enhance work performance and employee well-being. Academic performance is also positively improved by reducing stress along with students’ emotional stability. Companies that have invested in mindfulness programs even report lower healthcare costs, improved attendance and increased productivity.
It Starts with one Step
If all of this makes you feel overwhelmed, you’re not alone. There are many ways of practicing mindfulness but it all starts with one small step. Choose one, try it out, keep at it, and you’ll soon feel the difference it makes.
Consistency is key, so when you create a routine, make sure that it is realistic to your lifestyle and fits in with daily life.
And be kind to yourself if you find it difficult at first. Like any new skill, it takes a little time to learn. It’s a journey, enjoy the ride.
Good luck.
And if you’d like any support with anything in this article, book a call with Kate below.
It’s an opportunity for you to ask questions and get a sense of what it’s like to have mindfulness coaching.
