Mindfulness has been a buzzword for many years. In fact, for a while, its mainstream acceptance as a mental health panacea was outpacing the science and research around it.
Rooted in Buddhist thought and theory, Jon Kabat-Zinn was responsible for its popularity in the West from the 1970s, and since the early 2000s, mindfulness has been studied more rigorously.
If you’ve been thinking about trying some mindfulness techniques, here’s a breakdown of what it is, how it affects wellbeing, and why it could be a good option for you.
The practice of mindfulness involves directing all your attention to the present moment and your state of mind. You might choose to concentrate on your breath, how something feels in your hands, or the sounds around you. When you notice your mind wandering, without judgement, bring your attention back to your chosen focus.
Directing your concentration towards one thing helps you quiet your mind from distracting and possibly negative thoughts. Breathing more deeply and slowly activates your parasympathetic nervous system which reduces your heart rate, blood pressure, and cortisol levels. Psychological scientists have found that mindfulness changes activity in brain regions linked to attention and emotional regulation.
Practising mindfulness encourages a mental state of calm concentration. It improves attention and emotion regulation, and mindfulness-based therapy has been proven to reduce stress, anxiety, and depression. Chronic pain sufferers have found relief from fatigue, stress, and pain, while other studies indicate regular practice can improve our immune system and aid in faster cold or flu recovery.
For some people, mindfulness can exacerbate anxiety. If you notice that mindfulness practices are heightening anxious or stressful thoughts, try active relaxing instead – such as listening to music while cooking dinner, or playing an instrument.
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