"The best way to capture moments is to pay attention. This is how we cultivate mindfulness." - Jon Kabat-Zinn
Introduction | What is Mindfulness? | Purpose | Meditation | Benefits | Who Is It For? | Misconceptions | Final Thoughts | Takeaway Points | References | Disclaimer
Introduction
The Western notion of mindfulness is rooted in Buddhism and Hinduism. However, the practice of mindfulness can be found in many religions around the world, including Buddhism, Hinduism, Christianity, Judaism, and Islam[1]. In the Buddhist belief system, though, mindfulness [Sati] is the first and essential element to achieving enlightenment.
The popularization of this practice in Western societies can be linked to the influence of Jon Kabat-Zinn, PhD, who founded the Center for Mindfulness at the University of Massachusetts Medical School [1979] called the Mindfulness-Based Stress Reduction Clinic [MBSR] and the Oasis Institute for Mindfulness-Based Professional Education and Training. Kabat-Zinn studied mindfulness under several teachers, but one of the most renowned was Thich Nhat Hanh, a Vietnamese Buddhist monk who is considered the "father of mindfulness." Kabat-Zinn's research into mindfulness and its impact on the understanding of how the human mind works allowed the practice of mindfulness to gain even more popularity and widespread attention.
What is mindfulness?
In simple terms, mindfulness is one's ability to be present in the moment by bringing attention to what is happening right now. The awareness of thoughts, feelings, and physical sensations is present along with it. A mindful person thinks clearly, welcomes the world around them with an open heart, and refrains from judgment. Awareness and acceptance of the way things are are the two key components of mindfulness. The practice of mindfulness is therefore considered a psychological quality rather than a religious one since it does not require any particular belief system.
The purpose of mindfulness
Mindfulness is a way of life. It helps us find peace and general well-being in a constantly changing world. Regular practice of mindfulness improves our life satisfaction and affects the way we deal with everyday challenges and how we approach daydreaming, planning, or problem-solving. Mindfulness creates room for us to better understand ourselves and modify our reactions and responses to the surrounding reality and circumstances. When we become aware of how we behave, we switch from an autopilot response to a deliberate one. In such a way, we can reprogram our subconscious and teach it to respond in a helpful manner that will strengthen our resilience to potential problems. Lastly, the practice of mindfulness allows us to observe interactions taking place in the world. The insights gained from such interactions grow into wisdom, and wisdom is a driving force for further personal transformation. Self-understanding and wisdom that come from a mindful way of living have a direct impact on our happiness. They help us get rid of unhelpful patterns of behavior that contradict who we are and encourage us to accept reality as an ever-changing phenomenon. Such significant changes in our existence lead to the ultimate goal of mindfulness, which is happiness.
Mindfulness meditation
Meditation has many forms, and the practice of mindfulness is the element that all types of meditation have in common. Such mindful meditation can be performed anywhere since it requires our engagement and attention to current events, whether it is a conversation with someone or a walk outside. If you are used to meditating at home and you take the time to sit down comfortably and engage in this practice, you can focus on your breathing, different bodily sensations, and observing your thoughts. Mindfulness meditation should be nonjudgmental and free of any attachments. It may take only a couple of minutes to perform this activity, but the more skilled we become at meditating, the more time we are likely to spend doing it. It can be performed at any time of the day or multiple times during the day. Being present in the moment demands from us self-control and focus, which can be further developed with mindfulness meditation.
The benefits of mindfulness
Mindfulness has countless ways of benefiting our lives and health. There is a growing body of research that looks into the practice of mindfulness and connects it with various health conditions, both mental and physical. However, it is worth noting that this practice is not a cure-all approach and is not a promise of a quick fix.
Mindfulness has been found to impact:
control over emotions[4],
stress reduction[7],
type 2 diabetes[8],
rheumatoid arthritis[9],
fibromyalgia[10],
psoriasis[11],
lower back pain[12],
cognitive function[13],
short-term memory[14],
self-image and body satisfaction[15],
relationship satisfaction[16],
insomnia and fatigue reduction[17],
weight loss[18],
feelings of loneliness[19],
attention[20],
blood pressure levels[21],
Who is it for?
Anyone can practice mindfulness, regardless of age, beliefs, physical condition, or cultural background. It is an inner work that, in the long run, will benefit your mind, your health, and your life in all its aspects. Since the practice of mindfulness is a journey of self-discovery, it can cause you some emotional discomfort and make you feel vulnerable and fragile. Provided that you continue down this path, all these side effects will disappear, and in the end, it will boost your emotional resilience.
The misconceptions about mindfulness
Mindfulness is a Buddhist practice and therefore not a secular one.
Mindfulness has Buddhist roots; however, it is not linked to any religious belief. People with a variety of religious backgrounds and those who do not have any connection to that kind of spirituality can both practice mindfulness.
The purpose of mindfulness is to empty the mind.
The practice of mindfulness does not require us to block our thoughts. It rather asks us to divert our attention from those thoughts and come back to the present moment. While practicing mindfulness, you can choose to focus on your breath, on a particular sound you hear, or on something that is taking place right here right now.
Mindfulness is practiced while sitting down.
Mindfulness can be practiced anytime, anywhere. It does not require any particular position; it can be done on the go and implemented into daily activities. How you do it and when you do it depends fully on you and your preferences.
Mindfulness affects only mental well-being.
The practice of mindfulness has positive effects on both mental and physical health. An increasing amount of research looks at the impact that mindfulness can have on different aspects of human health. The practice of mindfulness is holistic in its approach.
Living in the moment means living with no regard for the past or the future.
When practicing mindfulness, we are asked to focus on the present moment in opposition to the past ones that have already happened and can't be changed. The present moment is something we can be in control of. Through the choices we make in the 'now', we impact our future.
Final Thoughts
Mindfulness is a great tool for improving overall life satisfaction. Performing it regularly affects so many aspects of our lives and health that it has been proposed as a potential training curriculum for adolescents and teenagers[24]. Mindfulness can reduce feelings of anxiety and stress about the future. It teaches us how to manage our feelings better and how to become emotionally resilient. It brings our attention to the things we might be missing when rushing through our everyday activities. Being present makes you more accepting of your circumstances, teaches you about the importance of the choices you make, and leaves you feeling at peace. Not only does it affect your health, but it also influences the quality of your life and leads you to feel happy, satisfied, and connected.
Takeaway Points
The practice of mindfulness is rooted in Buddhist and Hindu belief systems.
Mindfulness improves the quality of your life and health.
Mindfulness can be practiced anywhere and anytime.
Mindfulness is a common element of all types of meditation.
The practice of mindfulness does not require any particular skills.
Being mindful results in increased happiness.
Mindfulness helps rewire your brain and change unhelpful habits.
References
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Disclaimer
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