Find out what mindfulness is, why we practice it, how it works, and who can practice it.
Mindfulness is a trainable skill – it is a way of training our attention, rather like a gym session for the brain. Research has shown that we can intentionally make changes to our brains that can awaken, strengthen, create, and even rewire certain neural pathways. This can boost our brain function, improve our overall health and help us foster positive behaviour patterns.
Being mindful involves tuning in and paying attention to moments during our day, with curiosity and non-judgement. It is about noticing when our thoughts drift away from the present moment, by getting pulled away onto past or future events.
All minds wander. If we are human, this is normal! Our minds may land on everyday tasks or to do lists, remember events or bring about fresh, creative ideas or perspectives.
However, constantly wondering about past events that we can’t change, or worrying about what might happen in the future, when the future is never certain, can be unhelpful. Overthinking and ruminating in this way can become automatic habits. These recurring thought patterns, feelings or behaviours can lead to a worsening mood, stress and anxiety. Over time, this leads to a deterioration in our mental wellbeing and physical health.
Mindfulness is not a way of achieving a ‘blank mind state’ or stopping thinking, both of which are impossible. It is a way of becoming aware of our thoughts, and changing our relationship with them, rather than being controlled by them.
Practicing mindfulness can help us notice when our minds have started to wander and help us get out of automatic pilot mode. This can help us to choose our responses to situations rather than merely reacting.
We do this by training our attention to notice all our felt experiences as they arise, including body sensations, moods and emotions, in a curious, kind and non-judgemental way.
What is Mindfulness?
Why practice mindfulness?
Research has shown that we spend 50% of our time lost in our thoughts (in our brain’s default network).
What if we could use that time more effectively?
Reflecting on past events that didn't go as planned or excessively worrying about the future can cause us to waste a significant amount of our time. As the brain gets better at what it practices, it builds neuropathways to make what we repeat, easier to do. So, the the more we practice worrying and ruminating, the more likely it is that this becomes a habit or pattern of behaviour.
By learning how to train your brain and redirect your mind's attention toward the present moment, we are more aware of the events of your life as it unfolds. In the present moment, we can fully experience your current sensations, recognise when our thoughts have strayed into the past or future, and bring it back to where we want it to be.
Unfortunately, our mind doesn't differentiate between reality and imagination. So, when you dwell on the past or fret about the future, your body reacts as if it's occurring in the present moment. Stress hormones, like cortisol and adrenaline, surge through our bodies. Over time, this can lead to detrimental effects on your physical, emotional and psychological well-being.
Regular mindfulness practice provides your mind with a valuable pause from over-thinking, worry, planning, constant striving and comparing. This can creates a sense of freedom and helps us to let go of wanting things to be a certain way.
Mindfulness is about waking up to, and embracing, each moment in our life.
How does mindfulness work?
The Science of Neuroplasticity
Our brains are ‘plastic’, in that they can be easily shaped and moulded. The mind's many intricate networks of nerves and neural pathways are continually and automatically adjusting through a phenomenon called neuroplasticity. It can reorganise connections, based on experiences. Even the adult brain can grow new neurons and make new connections. This is how we learn.
Neuroplasticity is how we acquire new skills; change our habits; heal from trauma and injury; and adapt to new situations and environments. The more we do something, the more established and stronger these connections become. Repetition is the key to making these behaviours easier to follow.
There are ways that we can intentionally help to make these changes in our brains. We can awaken, strengthen, create, and even rewire certain neural pathways. This can boost our brain function and improve our overall health.
Scientists have found that mindfulness is a powerful tool for creating, altering and strengthening certain key brain networks for the better. This can help our brains function more effectively and improve our mental and physical health. Researchers have observed that people’s brains show visible structural changes, when compared to control groups, after practicing mindfulness.
They noticed:
increased grey matter density in the structure associated with storing memories and emotion control - the hippocampus.
decreased grey matter in the amygdala, the structure associated with stress, fear, and anxiety, including our fight-or-flight response.
Cortical thickening, which means healthier tissue in the brain. Mindfulness training can actually help prevent the typical cortical thinning that comes with age.
Useful explanations and video links:
Professor Mark Williams from Oxford University. https://youtu.be/8GVwnxkWmSM?si=iNT4QLIO1rENTdEa
Who can practice and benefit from mindfulness?
Anyone who wants to improve their day-to-day well-being can practice mindfulness, including adults and children.
Recent research is also showing that mindfulness can be particularly helpful to those who have ADHD and autism.
Please note:
Mindfulness can be very helpful to those with anxiety and in preventing depression. However, you may not find mindfulness helpful if you’re very unwell and would find it too overwhelming to learn a new skill. You also need to be prepared to notice and manage difficult thoughts that may arise. This will help people deal with these occurrences but this may be challenging at first.
People with post-traumatic stress disorder (PTSD) should know that mindfulness could worsen their trauma symptoms. If you’ve experienced trauma, paying close attention to yourself in mindfulness exercises can trigger flashbacks, intense emotions or dissociation. In this case, it is extremely important to make sure that a teacher is properly trained in trauma informed practices.
As a fully trained and experienced mindfulness teacher, I ensure that all of my practices are adapted to be trauma sensitive and informed.
Mindfulness practices do not include any religious aspect to them, even though modern mindfulness has its roots in Buddhism. This means that anyone can practice mindfulness without any conflict with their religious beliefs. However, some people may choose to adapt and use them to suit their own beliefs.