What is mindfulness? An introduction to the science of wellbeing

We all have a hundred things running through our minds every single minute, whether it is ruminating on the past or worrying about the future. Mindfulness is about sitting oneself down and focusing on the present moment, feeling each breath and sensation, becoming gently aware of our thoughts, feelings and the environment around us.

The present moment — right here, right now — is really all we have. As simple as that may sound, mindfulness is a powerful gift that comes with huge physical and mental health benefits.

The roots of mindfulness

Mindfulness has its origins in the Buddhist tradition and its most famous proponent is John Kabat-Zinn, who founded the Mindfulness-Based Stress Reduction program (MBSR) at the University of Massachusetts in 1994. According to the author of Full Catastrophe Living and Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, mindfulness is “the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” Other leading minds in the field include social psychologist Ellen Langer, American Tibetan-Buddhist nun Pema Chodron and Vietnamese Buddhist monk Thich Nhat-Hanh.

Meditation vs Mindfulness

Mindfulness and meditation are often used interchangeably, however, there is a difference. While meditation is an umbrella term for a regular practice that ultimately raises consciousness and transcends the mind, mindfulness is all about creating awareness in the present moment. For instance, one can be mindful even during activities such as walking or eating, being acutely focussed on bodily sensations and the breath. Mindfulness is also considered a gateway to meditation and both are beneficial in increasing a sense of calm and decreasing stress levels.

According to research, mindfulness may result in reduced levels of stress, depression, anxiety as well as enhance feelings of relaxation and empathy, improve quality of sleep and alleviate chronic pain. Here are some benefits of mindfulness:

Mindfulness and anxiety

We have all experienced anxiety, even the Buddha, who remarked, “Why do I dwell always expecting fear and dread? What if I subdue that fear and dread, keeping the same posture that I’m in when it comes upon me? While I walked, the fear and dread came upon me. I neither stood, nor sat, nor lay down until I had subdued that fear and dread.” According to Ronald D. Siegal, Assistant Professor of Psychology, Harvard Medical School, this is known as the “thinking disease” in modern psychopathology. Avoidance of anxiety makes it bigger and more overpowering. Instead, he suggests, consciously witnessing this state and whatever triggers it, letting the mindfulness practice redirect this energy through acceptance. As he puts it, “The tiger’s gone, because you’re no longer trying to run away from the tiger. You’re just sitting with the tiger.”

Escaping the default mode

We often spend life on auto-pilot, with our minds switched off to sounds and smells around us. Scientifically speaking, mindful awareness leads to reduced activity in the medial prefrontal cortex, which is a central default mode network (DMN) component associated with “self-referential processing” and mind wandering, according to research. Living mindfully also helps in creating pause and being non-reactive in a situation, promoting emotional stability in the long run. It helps us to respond rather than react to a situation, creating a space for non-judgmental observation.

Mindfulness improves cognition

Mindfulness is believed to enhance executive function, which is responsible for focussed attention, working memory, flexible thinking and learning. Even short mindfulness training can improve cognitive abilities, according to a 2010 study published in Consciousness and Cognition Journal, where 24 people who received four sessions of mindfulness meditation training exhibited reduced fatigue and anxiety, besides improvement in working memory and executive functioning when compared to the control group of 25 people, where both groups listened to an audiobook.

How to practise mindfulness

* You can practise mindfulness anywhere, anytime. Start with 2 minutes or 5 minutes.

* Sit comfortably on a chair or on the floor.

* The idea is not to silence your thoughts, but simply pay attention to the present moment, without judgement.

* Focus on the sensation of your breath, as you breathe in and out naturally.

* As you notice your mind wandering, simply bring the focus back to the breath and to the present moment.

* As thoughts come and go, notice the sensations they prompt in your body and mind and let it pass.

* Keep bringing your attention back to the present moment.

If you’re curious to experience the benefits of mindfulness for yourself, start by committing to a daily practice. Take a few minutes of pause while you’re at work, before bedtime or even before a meal. Just start wherever you are; all you need is to be aware in the present moment!