An Introduction To Mindfulness
Mindfulness and meditation might to some, thanks to stereotypical depictions in mainstream media, sound like hippy hocus pocus that is only practiced by monks in orange gowns. This, however, is not the case and there’s increasing scientific research to back the plethora of benefits mindfulness has on your wellbeing both physically and emotionally. Today we’ll outline some of the critical benefits that daily mindfulness can have and some of the science behind what happens for those who are sceptical but curious.
Mindfulness is a specialised skill in mental awareness, attention and acceptance that allows the development of a deeper understanding of our mind, and a more accepting and compassionate relationship to our inner and external experiences. It is the human ability to be fully present and aware of what we’re doing and where we are. Mindfulness helps us become aware of automated thinking patterns that make us behave and feel specific ways, and helps us learn to respond in more beneficial ways.
Below are some of the basics of mindfulness practice:
Setting aside the time - It’s essential to set aside time and space to practice mindfulness.
Observation - The practice of mindfulness is not about shutting out thoughts or quieting the mind; its purpose is to pay attention to the present moment with compassion and without judgement.
Judgement - Judgmental thoughts are bound to arise; it’s important to let them appear, make a note of them and allow them to pass.
Returning to the present - Returning to the present moment after our minds get distracted with other thoughts is fundamental in mindfulness practice. It happens to everyone and will get more comfortable with practice. Be kind - recognise when your thoughts drift off beyond the present moment and gently return them back without judgement of yourself.
My own experience with mindfulness and meditation started at a young age. With my father being a martial arts teacher with meditation being a core focus of his practice and my mother, who has been meditating since before I can remember, I was always encouraged to practise mindfulness myself. When I practised karate as a kid, I did a bit of guided meditation at the beginning and end of class, but it was usually occupied with internal thoughts about what I was doing earlier in the day or would be doing after class. It wasn’t until recently when I spent a few weeks at a health retreat up north that I learnt and understood the real benefit of the practice. I learnt some of the science behind it and practised it daily. It’s more of an effort to find time to practice now that I’m back at home and not in the environment of a spa, but I notice the benefit whenever I do make an effort.
When I started to do some research into mindfulness, a few key scientists were at the forefront preaching it’s benefits. One of the first scientists I came across that took on the anecdotal claims of the benefits of mindfulness was Dr Sara Lazar, a neuroscientist at Massachusetts General Hospital and Harvard Medical School.
Dr Lazar noticed the benefits within her own life and then decided to do some research into it. During her studies, she experimented with two groups of people, one group who had never practised mindfulness before and one group who would partake in an 8-week mindfulness-based stress reduction program. What she found at the end of the eight weeks was that five different regions of the brain had changed in the two groups, with four areas of the brain thickening in the group who had undertaken the 8-week program.
The primary difference was in the posterior cingulate, which is involved in mind wandering and self-relevance.
The left hippocampus which assists in learning, cognition, memory and emotional regulation.
The temporoparietal junction which is associated with perspective taking, empathy and compassion.
The pons (an area of brain stem), where a lot of regulatory neurotransmitters are produced.
The amygdala, which is the fight or flight part of the brain responsible for anxiety, fear and stress, got smaller in the mindfulness group as well. This change in the amygdala correlated to a reduction in stress levels as well.
These results are also backed up by Dr Neil Bailey, a neuroscientist at Monash University who uses a technique called electroencephalogram to look at how mindfulness changes the brain’s functions. Dr Bailey reported that his research has shown less amygdala activity after mindfulness intervention and that this is related to the down-regulation by other brain areas.
Sound great? Below is a walkthrough to a simple meditation practise for those just starting out.
Sit comfortably on a stable and solid seat. It’s best to be seated for mindfulness practice and not lying down.
Bring awareness to what your legs are doing, focus on the feeling of your legs resting on the chair or floor beneath you.
Pay attention to what your arms are doing; it’s best to rest your palms on your legs in a way that feels natural. Notice the feeling of your legs underneath your palms - any movements, the temperature, the weight.
Straighten your body comfortably. Allow yourself to sit upright without slouching.
Soften your gaze and allow your head to fall gently, slowly close your eyes.
Bring attention to your breath, focus on the physical sensation of breathing, the air moving through your nose as you inhale and the air moving out through your mouth, the slow rise and fall of your stomach. It’s important to breathe through your stomach rather than your chest, which is called shallow breathing. There is evidence to show that stomach breathing sends signals to your brain to allow your body to relax.
Gently bring your thoughts back to your breath if your mind wanders. It’s bound to happen but essential to recognise and return to the present moment, without judgment. The key isn’t to eliminate thoughts that arise, but instead notice them, acknowledge them and allow them to pass.
When you’re ready, let your eyes to open and lift your head back up. Take a moment to notice your environment - the sounds, smells and temperature. Bring attention to how your body feels and any thoughts and emotions you might be having.
With gratitude, give thanks for the current moment and return to your day.
Dr Lazar compares mindfulness to a form of mental exercise which increases health, helps us handle stress better and promotes longevity. Just like any exercise, it should be expected to be hard to begin with, but more natural as you practice more and more. From what I’ve researched and my own experience, mindfulness practice duration between individuals changes. However, I like to do between 10 minutes on busier days to 45 minutes when I have a bit more time - a bit each day is better than one day a week for an extended time, much like regular exercise is. There is also research to show that the pre-frontal cortex (responsible for things such as planning, problem-solving, and controlling emotions) grows after repeated practice, essentially making mindfulness easier the more practice you have.
I hope this article has given a bit of insight into the basics of mindfulness practice and it’s benefits. As Dr Rebecca Koncz, a neuropsychiatrist at the University of Sydney currently completing a PhD in brain Imaging, says “Mindfulness and meditation have been practised for thousands of years. Perhaps science is just taking a bit of time to catch up”.
I’ve attached a quick lesson I watched while at my health retreat, which helped me understand the science behind mindfulness. I’ve also attached another link below for those eager to practice but would prefer a guided audio mindfulness meditation. This one has been tried and tested and has personally been a great resource. Guided meditation is a great way to start practising, remember to accept thoughts as they arise and keep returning to the breath. Enjoy!
With wellness,
Aleksandar
