Fact check:
Mindfulness

Mindfulness hasn't just been booming since yesterday. But what and who is behind the trend? What are the benefits? And do you have to be spiritual to do it? We dare to do a fact check.

What's behind the trend?

Mindfulness is quickly explained: it's about being fully present in the moment. That sounds easier than it is. After all, we are only really in the moment for around half of our time. Which demonstrably makes us unhappier than if we were 'present' instead.

Because in present moments, we are more aware of our feelings and our body. The fine art of mindfulness consists of consciously distancing yourself from your own thoughts and feelings at the same time.

Mindfulness also has another important basic rule: to get out of the habit of making hasty judgments, such as immediately pigeonholing something as good or bad, attractive or ugly, boring or exciting. A mindful attitude protects you from jumping to conclusions and helps you to react more reflectively instead.

Observing ourselves sensitively also has a positive side effect: we can feel much more clearly what we really need. For example, movement, touch or certain ingredients in food. Or perhaps more contact with other people. We learn better again to distinguish real needs from fleeting desires or the illusion of 'satisfaction for sale' created by comparisons with others, advertising or other tricks of the consumer world.

Last but not least, the mindfulness movement is about cultivating compassion and connection with other people and nature, which is why more mindfulness goes hand in hand with more sustainability.

What are the benefits of mindfulness?

Wherever mindfulness appears, critical voices are not far away. Questions such as "does it really work?" or "isn't this just a placebo effect?" are heard time and again. We can answer with a clear conscience and a scientific tailwind: it definitely works.

A number of positive psychological and physical effects of mindfulness practices have been scientifically proven. For example, mindfulness brings more calm, relaxation, energy, joie de vivre and self-confidence. It also makes us better equipped to deal with stress, depression, anxiety, chronic pain, addictive behavior and immune deficiencies.

MRI scans have shown that mindfulness helps us to focus much better in stimulus-flooded environments. This is due to the fact that the structure of our brain in the anterior cingulate cortex changes as a result of mindfulness practices. People who meditate regularly, for example, have been shown to have a thicker cortex than people who do not meditate.

The effects of mindfulness practices extend beyond the individual level; they improve our helpfulness and communication skills. On top of that, they not only strengthen our compassion for other people, but also for our planet. Which is absolutely essential in this day and age.

Mindful in prison

Varieties of mindfulness practice can now be found across all areas of society: from sport and education to the hectic carousel of business and politics. Mindfulness courses are now even offered in prisons. Positive effects such as less hostility, better self-esteem and fewer mood swings were observed (more frequently) in women and men in prisons in an American study.

In science, however, there are also voices that urge us not to completely close our eyes to possible unexpected "side effects" and to keep checking whether mindfulness impairs our judgment, memory or other areas, for example.

Do you have to be spiritual?

The origin of mindfulness practices lies in Zen Buddhism, from where they increasingly spread to Western countries in the 20th century.

In the western world, Jon Kabat Zinn is regarded as a mindfulness pioneer. The renowned neurobiologist and founder of the Western mindfulness movement separates mindfulness and spirituality "cleanly", as he never wanted to become a "guru". On the contrary, his aim was to detach meditation from the spiritual and religious framework - meditation without ideologies.

The mindfulness-based stress reduction (MBSR) program he developed in 1982 has become something of a bestseller on the scene. Eight weeks of daily mindfulness exercises (breathing exercises, meditation, body awareness exercises, yoga, etc.) are designed to help you be more present in the moment, stay healthy and enjoy life. This has also been proven to help people who suffer from chronic pain, depression, addiction or eating disorders.

How do you get started? And how do you keep at it?

So scientifically, the matter is watertight. All that remains is your inner bastard. How do you manage to a) find your own personal, coherent mindfulness practice and b) stick to it? There are countless tips, routines and tricks on the internet. From simple crosses in analog (!) calendars to sophisticated mindfulness apps with fancy names like Buddhify. So if you're looking for it, you'll find it: the path to a mindful attitude.

More on the topic:

The 15 best mindfulness apps of 2022 - LINK

Mindfulness at eight. A group self-experiment - LINK

Interview with the German mindfulness researcher Britta Hölzel - LINK