The practice of mindfulness has developed over thousands of years, originating in ancient Eastern traditions and Buddhist practices.
Put very simply, mindfulness is a state of focus. When practicing mindfulness, practitioners pay close attention to their thoughts, feelings, and bodily sensations, and let them exist without judgement.
While mindfulness meditation is common, it isn’t the only way to practice mindfulness – any activity which encourages attention on and acceptance of the present could be considered a mindfulness activity.
For example, walking while paying close attention to the sensations you experience, or focusing on the taste and texture of a meal, could both be examples of mindful activities.
Traditionally, mindfulness must also be practiced with intention. Scholars and researchers believe that intentions in mindfulness commonly shift from self-regulation to self-exploration, and again, finally, to self-liberation.
How Modern Science Embraces Mindfulness
Modern psychological therapies have been instrumental in bringing the practice of mindfulness into Western culture.
Mindfulness forms the basis of a number of evidence-based psychological therapies, including Mindfulness-Based Cognitive Therapy, Dialectical Behaviour Therapy, and Acceptance and Commitment Therapy.
Research has found that mindfulness-based psychological interventions can improve symptoms across multiple conditions, including chronic pain, depression, and addiction.
Scholars have considered a number of potential reasons for the effects of mindfulness on psychological wellbeing
One is that mindfulness may rewire the way we perceive our experiences. We often feel enmeshed with the way we think and feel, interpreting our internal experiences as a part of ourselves. By standing back to observe our internal experiences, we can begin to separate them from ourselves, cultivating greater acceptance and self-compassion.
By changing our relationships with our experiences, we are able to pay attention to things that may have been too uncomfortable to think about before. This could allow us to understand and break bad habits.
For example, many of us turn to scrolling social media when we feel anxiety. This can end up consuming time that would have been better spent elsewhere, and often perpetuates a cycle of anxiety and avoidance.
Practicing mindfulness can enable us to step back from our anxiety, viewing it as a passing experience rather than allowing it to overcome us. When we are able to sit with the feeling, we are able to choose less comfortable but healthier coping mechanism, such as journalling, walking, or using an artistic outlet.
Other ways that mindfulness is suggested to support our wellbeing include building our resilience, helping us to clarify our values, and improving our mental and emotional flexibility.
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Practicing Mindfulness for a Fulfilling Life
Negative experiences are an unavoidable part of life. Resilience, flexibility, and acceptance are the core skills we need to navigate these difficulties.
Mindfulness provides the scaffolding we need to learn and practice these skills, creating the path to improved wellness and movement towards our purpose.
Strong senses of wellness and purpose are the fundamental aspects of living a truly fulfilled life. We call this The DNA of Flourishing.
How to Practice Mindful Meditation
Mindfulness meditation is an easy, accessible way to bring mindfulness into your own life. Getting started takes just 3 steps:
1. Find a few minutes of uninterrupted time.
Even those with the busiest schedules can find an opportunity to practice – just 2 minutes is enough to get started.
Ideally, you’ll be able to practice without being interrupted. Try to find somewhere private and comfortable.
2. Set your intention.
Go into the meditation with an idea of how you hope to feel at the end of it. Are you looking for peace, clarity, or something else?
Your intention can be anything that you resonate with, but don’t put too much pressure on achieving the desired outcome – remember, mindfulness is a journey of acceptance.
3. Notice without judgement.
Without judgement, pay attention to your surroundings, feelings, and thoughts. Not everything will be pleasant – there may be loud noises in your environment, a pain in your body, or stressful thoughts running through your mind.
Let all of these experiences be. Simply notice that they exist, without labelling them as bad or good.
Mindfulness is a Journey
These steps guide you through practicing mindful meditation, but there are plenty of other ways to practice mindfulness if meditation isn’t for you.
The key is to be consistent. Like all skills, learning mindfulness takes practice and persistence.
It may not be easy at first – it’s okay if you don’t feel like you achieved what you set out to. Be kind and compassionate with yourself and try again tomorrow.
When you continue your mindfulness journey, you will find that it becomes easier to focus your attention and find a sense of peace.
Every journey begins with one step; set aside a few minutes to try mindfulness meditation today.
