Mindfulness and meditation have become cornerstones of modern wellness, offering tools for mental clarity, emotional balance, and overall health. Rooted in ancient traditions, these practices have evolved to address contemporary challenges like stress, anxiety, and the constant demands of a digital world. This blog explores the history, benefits, and practical applications of mindfulness and meditation, followed by three mindful practices for you to try.
What is Mindfulness?
Mindfulness is commonly defined as “maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment through a gentle, nurturing lens.” (Greater Good, Berkeley)
This practice involves acceptance, paying attention to thoughts and feelings without judgment, and tuning into the present moment. We can often be our own worst enemy, being overly critical of how we look, feel, respond etc. Treating ourselves worse than we would a stranger, let alone a friend.
Mindfulness allows us to consider a situation now, in this moment. Not focusing on the argument that just happened or the interview you are dreading next week. You cannot change the past, so let it go. Resolve to do better next time.
“When you know better, do better” Maya Angelou
Stress and narrow focus
Stress brings about the flight or fight reflex, which is a human hormonal response aimed at saving our lives. It narrows the focus of our view to the situation which could kill us, such as a tiger, allowing increased blood flow to our limbs so we can fight it or run. This narrow focus is great in that moment if that is what you need to do, but it leads to a reduction in frontal cortex activity which is where our problem solving ability sits. Most stressful situations we face have these days, benefit more from problem solving than from our ability to fight or run.
What is meditation?
Meditation is described as, “a technique for resting the mind and attaining a state of consciousness that is totally different from the normal waking state.”
It often involves focusing attention and eliminating the stream of thoughts that may be crowding the mind, thereby promoting enhanced physical and emotional wellbeing.
It’s important to note that while mindfulness and meditation are related, they are not synonymous. Mindfulness refers to a quality of awareness that can be cultivated through various practices, including meditation. Meditation encompasses a variety of techniques aimed at developing mindfulness, concentration, and tranquility. As the Oxford Mindfulness Foundation explains, “Meditation is something you do, whereas mindfulness is a capacity we all have that can be trained and cultivated through meditation (and other practices).”
In summary, mindfulness is the practice of being fully present and engaged in the current moment without judgment, and meditation is a tool or technique used to develop this mindful awareness.
The History of Mindfulness and Meditation
The origins of mindfulness and meditation trace back thousands of years to ancient cultures in Asia. The Hindu tradition has breath control and mantra chanting at its core which are also aspects of what we now call mindfulness. I discovered mindfulness though Buddhist practice. It is said that around 2,500 years ago meditation was introduced as a path to enlightenment, emphasising awareness of thoughts, emotions and sensations. Interestingly, awareness of thoughts and emotions and the practice of empathy are also aspects of Emotional Intelligence.
In our modern context, some call mindfulness ‘being present’ and in a world of fast-paced change, social media and overwhelm it is a great place to start on a journey to happiness.
Six Benefits of Mindfulness and Meditation
- Reduced Stress: Regular mindfulness practices lower cortisol levels, the hormone associated with stress. It’s a great ‘go to’ practice either as a regular practice to keep your life in balance, or as a way to calm a busy brain.
- Improved Focus: Meditation enhances concentration by training the brain to avoid distractions and give itself space to relax.
- Better Emotional Regulation: Mindfulness may help you to respond to emotions with greater control. By calming down, taking the judgement out of situations and making the conscious decision to respond in the best interest of all, a good outcome for everyone may emerge. This can also improve your relationships.
- Enhanced Physical Health: Meditation has been linked to lower blood pressure, improved sleep, and better immune function. This makes sense when you consider how many sleepless nights are causes by over-thinking.
- Increased Self-Awareness: Practicing mindfulness encourages a deeper understanding of yourself. Without berating yourself for feeling a certain way, you have the opportunity to accept it, observe it and make change.
- Boosted Mental Health: Studies show mindfulness reduces symptoms of anxiety, depression, and PTSD.
Three Mindfulness Exercises
- Mindful Walking: Walk slowly and deliberately, paying attention to each step. Notice the sensation of your feet touching the ground and your body’s movement. Breathe and take in your surroundings. This works well with Shinrin Yoko, also known as forest bathing, take a look at our blog on this to explore further.
- Mindful Breathing: Sit comfortably. Become aware of where your feet are and the chair that is supporting you. Focus on your breath. Inhale deeply through your nose for the count of 4. Hold for the count of 4. Exhale slowly through your mouth for the count of 4. Hold the out breath for the count of 4. Pay attention to the sensation of air entering and leaving your body. If you have anxieties or worries, imagine them leaving your body through that out breath. When you breathe in, breathe in love and light.
- Focus on your senses: Take a look around you. Consider five things you can see. Now what four things you can touch. Next, three things you can hear. What two things can you smell and what one thing can you taste? This anchors us to the present and is great for calming your busy brain.
Finally
By incorporating these practices into daily life, I have found that I have greater resilience, clarity, and a deeper connection to the present moment. I notice more things. Lovely things such as the stars at night and the sun in the day, smiles on the faces of strangers and the love that can be seen between a parent and a child. These things are real and happening now. It’s very rare that I am overwhelmed and unable to cope. I do get anxious at times, but when I feel it starting, I use mindfulness and it really works for me.
Mindfulness and meditation are timeless tools, accessible to anyone willing to take their first step toward inner peace. If you would like to take that step, we have a free webinar (with a recording if you can’t make it on the day.) We also run mindfulness workshops for workplaces.
If you liked this blog, take a look at out other blogs with a similar theme.
Three ways to mental clarity through mindfulness
For a full list of our wellbeing workshops head here.
Book your place on all of our webinars here.
Sharing is caring!
