The secret to practising active mindfulness
In definition, mindful awareness is paying attention to the present moment experiences, with openness, curiosity and a willingness to be with what is. Mindfulness is rooted in Buddhist philosophy and the practice tradition is more than two and a half thousand years old.
The practice of mindfulness has been shown to relieve stress and improve general health and wellbeing: something, which in such trying times, we could all benefit from.
What is it you think about when you hear the word Mindfulness?
Do you think of a calm and relaxing scene? A picture of sheer serenity? An image of somebody who has all the time in the world, without a care? For some this is true, however, those who practice mindfulness can do this every day when the moment arises.
In fact, we make the moment arise ourselves. We just live in the moment, being ever-present in the moment. Sound easy? Well it is if you take time for yourself and allow time to study and practice.
The image of a person sat by a lake, without any digital interference isn’t quite a true reflection. Mindfulness or meditation isn’t a self-practice for the social elite and is sometimes stereotyped in certain circles. Mindfulness and its benefits go beyond self-help. It helps us focus, grow, empathise, stay healthy and enables us to contribute to a kinder, more just society. Anyone can practice it.
What is a present moment experience?
It is whatever you are feeling, seeing, hearing, tasting and smelling, and it uses all our senses, which contribute to living in the present moment. Whatever physical sensation you are noticing, a change in temperature, the acidic taste of a boiled sweet, listening to a person speak or noticing a physical sensation like hunger, that is a present moment. Mindfulness is paying attention to a present moment experience, allowing those sensations to be there, being curious and taking an interest in them.
So, what about thoughts? How many times have we heard the phrases “don’t think about it”, “forget about it", “put it to the back of your mind”, – is that being mindful or a way of preserving a healthy mindset?
Being mindful allows the thoughts that visit the opportunity to appear, be acknowledged without judgement and then asked to leave. There is no uneasiness to have these thoughts. Some thoughts are from the past, some thoughts are for way into the future. We can’t change what happened yesterday and we can’t fear tomorrow because we don’t know what tomorrw is going to bring.
In fact, we fear the fear itself usually, and that is not being mindful. If we think and live in the present, there is no need to have this underlying fear.
Mindfulness and meditation
Mindfulness and Meditation is a practice that we use to set aside time to pay attention to experiences and to accept and understand feelings. With this initial practice established, it then allows us to factor this into everyday life. The practice itself has science-supported facts which vouch for its benefits including:
- Understanding pain – Pain is a fact of life, but it doesn’t have to rule you. Mindfulness can help you reshape your relationship with mental and physical pain.
- Connect better – Ever find yourself staring blankly at a friend, lover, child, and you’ve no idea what they’re saying? Mindfulness helps you give them your full attention.
- Lower stress – There's lots of evidence that excess stress causes and exacerbates many illnesses. Mindfulness decreases stress which, in turn, improves resilience.
- Focus your mind – It can be frustrating to have our mind stray off what we’re doing and be pulled in six directions. Meditation hones our innate ability to focus.
- Reduce brain chatter – The nattering, chattering voice in our head seems never to leave us alone. Isn’t it time we gave it a little break?
- Increase engagement – With each other, both at home and with work colleagues. Becoming more productive in all aspects.
How it Affects the Brain
- Your pre-frontal cortex: This is responsible for executive functioning such as planning, problem solving, and emotion regulation. The practice of mindfulness will strengthen this.
- Your amygdala will shrink: The amygdala is the part of the brain associated with fear and emotion and plays a key role in the body's stress response.
- The networks in the brain will change: Studies have shown that people with meditation experience have increased connectivity between certain regions of the brain, such as those associated with attention and disengaging from distraction.
- Your other senses will get a workout: Long-term meditators often demonstrate an increase in grey matter in the parts of the brain responsible for feeling and hearing. This makes sense because mindfulness is all about closing your eyes, filtering outside stimulation, and focusing inward—all of which can enhance your other senses.
- Your dopamine will shoot through the roof: Famously known as the ‘reward chemical,’ dopamine is associated with all things pleasurable.
Breathing techniques, posture and living in the moment during mindful meditation offers maximum wellbeing to body and mind. So, take a moment to focus on what you are feeling and thinking. Notice it, allow it to just be there.