Mindfulness is a term most people have become aware of in a society that has become increasingly sensitive to daily stressors and challenges. Young adults and children have heard this word in their classrooms from teachers, or from friends or from Vloggers on TikTok. It is more mainstream terminology now than it was prior to a global pandemic and lockdowns as students had to become engaged in an alternative learning environment in which distractions abounded.
So, what exactly is Mindfulness? The basis of Mindfulness evolved from Eastern and Oriental religious traditions such as Hinduism and Buddhism which involved paying attention to the present moment with awareness and acceptance. That core practice is still the basis of Mindfulness today, having segued through yoga and into positive psychology in the twentieth century.
Research has shown that Mindfulness can increase the neuroplasticity of the brain, meaning the ability of the brain to change its structures and reorganize its patterns of responding. Simply put, better neuroplasticity can improve change outcomes. If you would like to be less impulsive, perhaps think before responding, Mindfulness practice can assist you in making those changes.
Even more research demonstrated that simply engaging in Mindful Breathing can decrease anxiety in a variety of ways by affecting the physiology of the autonomic nervous system. One way in which Mindful Breathing can achieve this is by toning the Vagal nerve. When this occurs, it lowers blood pressure, heart rate and respiration. When the Vagus nerve “quiets” it increases alpha brain waves associated with calm alertness and can activate the prefrontal cortex which is the part of the brain involved in decision-making, problem solving and regulating emotions to name a few of the functions.
Meditation is another form of Mindfulness which may include guided awareness exercises or movement strategies such as Yoga. Mindfulness has been demonstrated to be effective in multiple mental health areas including anxiety, depression, PTSD and addictions in which “symptom domains”, such as hyperarousal or cognitive intrusions, improved and limbic system activity (amygdala) decreased. Who would have thought that simply breathing or moving could have such a profound effect on our mental health and mood?
To gain the benefits of Mindfulness, of course, practice, practice, practice! The implementation of Mindfulness techniques will not give the improvements mentioned above with an effort of one or two half-hearted attempts. It will take a period of time and a conscious effort to obtain the changes. However, doing Mindfulness does not need to cost money, you do not need to go anywhere or change your clothes, or even spend a lot of daily time to gain benefits. A simple internet search will provide thousands of articles and videos on “how to” or “when to” do Mindfulness.
Some easy techniques to insert during the day, every day, would be deep breathing. Diaphragmatic breathing, or abdominal/belly breathing, would be best as that affects the Vagus nerve. To properly achieve this, inhale slowly through your nose while picturing your abdomen filling with air from the bottom up, pushing your belly outward as you inhale. Purse your lips as you slowly breathe out, pulling your belly toward your spine. To ensure you are performing the breath correctly, put one hand on your chest and the other hand on your stomach, just below the rib cage as you are breathing. If you are engaging the diaphragm, your stomach should push against your hand as you inhale while the hand on your chest remains still. Focus on the sensations you experience: the rise and fall of your abdomen, the feel of your hands on your chest and belly, the air moving in through your nostrils and out through your mouth, etc. Use your senses to observe. Ideally, this breathing technique should be practiced five to ten minutes a day. Sometimes, just taking a few deep breathes can help you to relax and cope in the moment if you just need to center yourself.
Another daily Mindfulness practice could be to engage your senses in observing the moment. If you are doing an activity, like walking or laundry, use your five senses to be in the moment. What do you see? Are you smelling anything? If so, what? Do you hear any sounds? Describe what you are touching or what is touching you, etc. As you go through observing with your senses, describe your observations to yourself and tune out distractions or thoughts. Do this for several minutes, daily.
Mindfulness is not just a random word or catchphrase any longer. It has moved into our cultural conversation as a technique to create awareness of what we are doing or saying in the present moment. Mindfulness has meaning and impact and can create positive change in us with conscious application of the techniques. Improved focus, less reactivity, calmness and feeling increased satisfaction can be gained from practicing Mindfulness daily. Now, who wouldn’t want that?