Mindfulness is easy to explain: it’s about being fully present in the moment. That sounds easier than it is. After all, we’re only truly engaged about half the time. And research shows that this makes us less happy than if we were “present” instead.
This is because, in moments of presence, we are more attuned to our feelings and our bodies. The true art of mindfulness, however, lies in consciously distancing ourselves from our own thoughts and feelings at the same time.
Mindfulness has another important basic rule: to break the habit of making snap judgments, such as immediately categorizing things as good or bad, attractive or ugly, boring or exciting. A mindful attitude protects you from jumping to conclusions and helps you respond in a more thoughtful way instead.
Paying close attention to ourselves has another positive side effect: we become much more attuned to what we truly need. For example, exercise, physical touch, or certain ingredients in our food. Or perhaps more interaction with other people. We learn once again to better distinguish genuine needs from fleeting desires or from the illusion of “purchasable satisfaction,” which arises from comparisons with others, advertising, or other tricks of the consumer world.
Last but not least, the mindfulness movement is also about cultivating compassion and a sense of connection with other people and nature, which is why greater mindfulness goes hand in hand with greater sustainability.
Wherever mindfulness is discussed, skeptical voices are never far behind. Questions like, “Does it really work?” or “Isn’t this mostly just a placebo effect?” come up time and again. We can answer with a clear conscience and scientific backing: it definitely works.
Numerous positive mental and physical effects of mindfulness practices have been scientifically proven. For example, mindfulness leads to greater calm, relaxation, energy, joy, and self-confidence. As a result, it better equips us to cope with stress, depression, anxiety, chronic pain, addictive behaviors, and immune deficiencies.
MRI scans have shown that mindfulness helps us focus much better in environments with excessive sensory stimulation. This is because mindfulness practices alter the structure of our brain in the region known as the anterior cingulate cortex. For example, people who meditate regularly have been shown to have a thicker cortex than those who do not meditate.
The benefits of mindfulness practices extend beyond the individual level; they enhance our willingness to help others and our communication skills. What’s more, they strengthen not only our compassion for other people, but also for our planet—something that is absolutely essential in today’s world.
Various forms of mindfulness practice are now found across all sectors of society: from sports and education to the hectic whirlwind of business and politics. Mindfulness courses are now even offered in prisons. An American study observed positive effects—such as reduced hostility, improved self-esteem, and fewer mood swings—more frequently among both women and men in prisons.
However, there are also voices in the scientific community that caution against completely ignoring the possibility of unexpected “side effects” and urge us to continually assess whether mindfulness, for example, might impair our judgment, memory, or other cognitive functions.
Mindfulness practices originated in Zen Buddhism, from where they spread increasingly to Western countries in the 20th century.
In the Western world, Jon Kabat-Zinn is regarded as a pioneer of mindfulness. The renowned neurobiologist and founder of the Western mindfulness movement makes a clear distinction between mindfulness and spirituality, as he never wanted to become a “guru.” On the contrary, his aim was to free meditation from its spiritual and religious context—meditation without ideology.
The mindfulness program he developed in 1982 (Mindfulness-Based Stress Reduction / MBSR) has become something of a “best-seller” in the field. Eight weeks of daily mindfulness exercises (breathing exercises, meditation, body awareness exercises, yoga, etc.) are designed to help people become more present in the moment and improve their health and zest for life. This has also been shown to help people suffering from chronic pain, depression, addiction, or eating disorders.
So, scientifically speaking, the evidence is solid. The only hurdle left is your inner resistance. How do you manage to a) find your own personal, meaningful mindfulness practice and b) stick with it? There are countless tips, routines, and tricks online for this as well—ranging from simple checkmarks in analog (!) calendars to sophisticated mindfulness apps with catchy names like Buddhify. So if you’re looking for it, you’ll find it: the path to a mindful mindset.
The 15 Best Mindfulness Apps of 2022 – LINK
Mindfulness for Eight: A Group Self-Experiment – LINK
Interview with German mindfulness researcher Britta Hölzel – LINK