The lifestyle and culture of Western society, which are largely influenced by ever-increasing globalization, are built on performance, maximum efficiency, and results. Life is constantly accelerating; we often don’t even remember our commute to work, multitasking sets the pace of our day, and by evening we come home exhausted and overwhelmed by the information around us. However, this can be prevented very easily and elegantly—how??
In previous installment, we provided a general overview of what mindfulness is and how it affects the brain and other aspects of our health. In addition to the basic definition and description of the topic, it is often helpful to consider its opposites—this contributes to a deeper understanding. In this case, we’ll explain what mindfulness isn’t; what it’s often confused with; what it does and doesn’t focus on; and what significance it has in old age.
The Topic of Mindfulness
Mindfulness is an innate ability of the mind that each of us possesses to some extent; “it is the natural ability to impartially observe, register, recognize, and remember the mental phenomena we experience.” Therefore, to properly understand the concept of mindfulness, we must distinguish between these mental phenomena and the mental meanings themselves. Mental phenomena primarily include mental processes (memory), mental states (emotions), and mental traits (character). In contrast, mental meanings are the specific contents of thoughts and ideas. Mindfulness, however, always remains “above” these contents—that is, the process of thinking itself can be the object of mindfulness, whereas a specific thought or image cannot. To put it simply: if you recall your last vacation in Greece, that is a form of recollection. If you notice that you are reminiscing, that is mindfulness.
Being aware of this distinction in the nature of mindfulness is important primarily because it helps you avoid common mistakes, such as trying to “stop the flow of thoughts,” mentally detaching yourself from your body, or imagining something strange or even mystical. On the contrary, mindfulness means observing and being aware—with interest and patience—of what is happening right now both within and around us; what we perceive in our bodies and through our senses, how we experience it, whether any thoughts come to mind, and how it all relates.
How to get started?
Anyone can learn mindful awareness. People are not born more “mindful” than others. Mindfulness can be developed and strengthened through regular practice, and later integrated into our daily lives.
The classic and most basic mindfulness practice, which is similar to meditation, is focusing on the breath:
- Find a comfortable position in which your back is straight but you don’t feel any discomfort. You don’t have to sit cross-legged; simply sit on your heels, perhaps with a pillow under them, or you can just sit comfortably in a chair.
- Observe the present moment as it is. The goal of mindfulness is not to “quiet” the mind or achieve eternal peace. Just observe what is happening around you and within you. To reduce distractions from your surroundings, it’s helpful to close your eyes.
- Let any judgmental thoughts flow by. When you notice them arising, or when you start judging the objects of your observation instead of simply observing them, take note of them and let them pass.
- Return to step two. If this is difficult for you, take a breath and focus your attention on your breath—what sensations it evokes within you, how the cool air enters your lungs, and how it returns and touches the skin above your lips.
- Try to refocus on the present moment. Don’t berate yourself for getting lost in your thoughts and stopping “noticing.” Simply practice recognizing when your mind wanders and return to the present moment. That is the essence of mindfulness—practicing returning, again and again, to the present moment.
- If you manage to “return” only once, or not at all, it doesn’t matter. Just take note of this fact and return to the next breath.
Focusing on the breath is so popular primarily because it is a simple physical sensation that we carry with us at all times. We can thus use it as an anchor to the present moment. Mindfulness is accessible to us not only in a quiet room and a stable position; it can also be practiced during ordinary daily activities—for example, you can notice your walking or how your food tastes.
It’s never too late
There are many reasons why people start practicing mindfulness; for some, it serves as “mental hygiene” or a break from a demanding workday, while for others, it helps clear the mind of negative thoughts. However, few people view mindfulness as an investment in the future. Just as we need to pay attention to a healthy diet, regular exercise, and doctor’s visits so that we can enjoy our retirement in good physical health, we need to take the same approach with our minds. We can “strengthen” it just like a muscle through regular mindfulness practice.
As we mentioned in the previous installment, practicing mindfulness leads to changes in brain structure, which has a positive effect on preventing anxiety and depression, as well as on cognitive abilities. There are numerous studies examining the decline in cognitive function among seniors and its potential reversal through mindfulness methods. The results of one study showed that in people over 60, the natural decline in cognitive function associated with aging was slowed. However, whether the practice of mindfulness can completely “restore” or even “enhance” cognition remains a matter for further study and in-depth research. Nevertheless, the role of mindfulness in preventing anxiety in older adults—which is often a consequence of aging—is significant; depression among the elderly is one of the most widespread psychological problems, affecting overall quality of life
Conclusion
In addition to the “enhanced” cognitive abilities we mentioned in the first part, a “side effect” of mindfulness practice is overall balance, mental well-being, and inner peace. However, the point is not to chase a goal, but to appreciate and fully experience the process of mindfulness itself, without expecting any positive benefits from it. Without this awareness, we’ll end up feeling distressed, and the very thought of meditation will only stress us out more, since we’ll feel like we’re not “doing it right.” It’s the same in sports; if we chase after toned muscles, just going to the gym will become a chore. People make the same mistakes when practicing mindfulness; they try to eliminate thoughts or feel that if they meditate hard enough, they’ll become “wiser” or a better person. There’s no need to look for something higher or more complicated in it; all you have to do is switch off autopilot for a moment and go with the flow.
Sources:
Malinowski, P., & Shalamanova, L. (2017). Meditation and cognitive aging: the role of mindfulness meditation in building cognitive reserve. Journal of Cognitive Enhancement. doi:10.1007/s41465-017-0022-7.
Brown, K.W., Ryan, R.M. (2003): The benefits of being present: The role of mindfulness in psychological well-being. Journal of Personality and Social Psychology, 84, 822–848.
Benda, Jan (2007): Mindfulness in psychological research and clinical practice.
Czechoslovak Psychology, 51, 2, 129–140.
Additional Resources:
How to get started with mindfulness: https://patrikedblad.com/habits/how-to-practice-mindfulness/
Jon Kabat-Zinn: https://www.youtube.com/watch?v=ULJSacYFzzQ&feature=youtu.be
Creating a Space for Meditation: https://www.thebrecklife.com/creating-home-meditation-space.php
Mindfulness Courses in the Czech Republic:
Jaroslav Chýle: http://www.mbsr.cz
Jan Burian: http://praveted.info/mindfulness
Michal Dvořák: https://bemindful.cz
