Mindfulness is currently a growing trend, especially in the Western world. It originally stems from traditional Buddhist psychology. What does this term actually mean?
Given its Buddhist origins, it’s not unusual for it to be confused with yoga or meditation—which are not mutually exclusive, but they are not the same thing. It is true that meditation is an effective tool through which we can practice mindfulness , but it is much more than that. It is a state in which a person is fully aware of and pays attention to what is happening in the present moment—here and now. We don’t have to sit cross-legged to do this; we can experience this state during any moment of our daily lives.
It is a state of awareness
Another definition is provided by the founder of the eight-week Mindfulness-Based Stress Reduction (MBSR) program, Jon Kabat-Zinn, who says that mindfulness is a state “awareness that arises through the intentional focusing of attention on the present moment and without judgment of the experience, revealing itself moment by moment”.
This author also introduced the concept of mindfulness into the research community in the Western world. He is the founder of the Stress Reduction Clinic, where he developed the MBSR treatment program, which aims to help people cope more effectively with stressful stimuli and thus alleviate the consequences of long-term stress. These primarily include anxiety, depression, and burnout, as well as the associated psychosomatic illnesses. However, the interventions within this program are based on extensive research that strips the concept of mindfulness of its original religious—and at times even esoteric—connotations. Today, the principles of mindfulness (as a form of meditation training) also serve as a tool in psychotherapy.
What is mindfulness?
Mindfulness means being intentionally aware of what is happening right now within and around us—what we perceive through our senses, how we perceive our body, what thoughts come to mind, and what emotions we are experiencing—without judgment, evaluation, or expectation. Through this mindful observation, we create a space between a stimulus and a reaction. This gives us “distance,” which provides insight and greater control over what is happening in our external and internal environments. In practice, this allows us to respond more skillfully, especially in stressful and challenging situations.
The Mindful Brain
In recent years, mindfulness has, due to its popularity, also come to the forefront of scientific research—thanks to its presumed positive effects on the brain and cognition. Several recent studies have confirmed that mindfulness training (primarily in the form of meditation) produces physically measurable changes in brain structures, resulting in improvements in cognitive abilities such as executive function, attention regulation, memory processes, and emotional regulation. When the brains of individuals who participated in a two-month mindfulness training program were imaged using fMRI (functional magnetic resonance imaging), an increase in the density of the cerebral cortex was observed, a region primarily responsible for associative functions. Among other things, the brain regions where higher connectivity was measured are also involved in the mechanisms of attention. These have a positive effect on the ability to “calm” the mind, thereby preventing “wandering thoughts” and loss of attention while working.
Being “mindful” pays off
Another study examined the effect of the Mindfulness-Based Stress Reduction (MBSR) program on the human immune system . In addition to EEG brain recordings, this study also observed the body’s response to the flu vaccine. It was demonstrated that, both during and after completing the program, the test group showed a significant increase in the amount of antibodies in the blood in response to the flu vaccine. In addition, immediately after completing the program, participants showed higher activity in the left anterior part of the brain (an area associated with positive emotions).
Many other studies have also found a link between regular mindfulness practice and increased physiological levels of the hormone melatonin, which affects the quality of sleep, as well as immunity. Another proven positive effect of mindfulness training is the stimulation of the prefrontal cortex, which has been linked to intuition, introspection, and the regulation of emotions—specifically fear. These findings highlight the great importance of mindfulness in the prevention of not only mental but also physical illnesses.
Other beneficial effects of mindfulness on our health and cognition include:
- increased working memory capacity
- slowing of cognitive decline in old age
- reduction in anxiety and the effects of depression due to lower cortisol levels
- “acceleration” of the learning process in children (development of creativity)
- potential reduction in the risk of deviant behavior among adolescents
- reducing emotional reactivity
- increasing the flexibility of adaptive behavior in challenging or stressful situations
In Conclusion
To “pause” for a moment, noticing the moment we’re in, how we feel in it, and what we’re experiencing—without “labeling” or judging these feelings—can be a welcome change in an era focused on performance, maximum efficiency, and results. In the second part of this article, you’ll learn how to do this, what to watch out for during mindfulness training, and what benefits mindfulness can bring us in old age.
Sources
Mooneyham, B. W., Mrazek, M. D., Mrazek, A. J., Mrazek, K. L., Ihm, E. D., & Schooler, J. W. (2017). An integrated assessment of changes in brain structure and function of the insula resulting from an intensive mindfulness-based intervention. Journal of Cognitive Enhancement.
Sato, J. R., Kozasa, E. H., Wallace, B. A., & Amaro Jr., E. (2017). Neuroimaging data from a single participant before and after a meditation retreat: a proof-of-concept study. Journal of Cognitive Enhancement. doi:10.1007/s41465-017-0025-4.
Benda, Jan (2007): Mindfulness in Psychological Research and Clinical Practice.
Czechoslovak Psychology, 51, 2, 129–140.
Sheridan, J. F. (2003): Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine. 65 (4), 564–570.
Moore, C. (February 18, 2020). What is mindfulness. Retrieved from https://positivepsychology.com/what-is-mindfulness/
Selva, J. (February 4, 2020). History of mindfulness. Retrieved from https://positivepsychology.com/history-of-mindfulness/
Additional online resources:
Czech Mindfulness Institute: http://www.mindfulness-institut.cz
Jon Kabat-Zinn on mindfulness: https://www.mindful.org/jon-kabat-zinn-defining-mindfulness/
Mindfulness According to the American Psychological Association: https://www.apa.org/monitor/July–August 2012/ce-corner
Creating a Space for Meditation: https://www.thebrecklife.com/creating-home-meditation-space.php
