Mindfulness practices originated in the East more than 2600 years ago, but it developed into a mainstream psychological practice. The benefits described includes better ability to handle depression and stress, improve concentration, emotional intelligence, and compassion. Any Google search will bring up lists of benefits, so I have chosen to write about benefits that I thought was particularly interesting.
Mindfulness is described as a moment-to-moment awareness of one’s experience without judgement. Mindfulness can be practised by doing certain movements such as yoga, tai chi and qigong, but most studies have focussed on mindfulness meditation, which is usually a sitting practice.
Researchers theorize that mindfulness meditation promotes metacognitive awareness, decrease rumination via disengagement from pervasive cognitive activities and enhances attentional capabilities through gains in working memory. These cognitive gains, in turn, contribute to effective emotion-regulation strategies. (Davis & Hayes, 2012) In normal language this means that mindfulness helps us to see what is most important, so we worry less and manage our emotions better.
These practices focus on attention and awareness- and basically teaches us to bring to our usual scattered thoughts, the “monkey mind”, under control. This helps us to feel better and develop calmness, clarity, and concentration (Walsh & Shapiro, 2006).
Benefits of mindfulness for which we have evidence includes:
- Reduced rumination. This means we spend less time worrying.
- Stress reduction. This is probably the most commonly described benefit of mindfulness, but it is so useful to everyone.
- Boosts working memory, increases focus and increased cognitive flexibility. Basically, mindfulness practices are good for your brain. It helps us to think more clearly and more creatively. So instead of just worrying and thinking in circles, practicing mindfulness gives us new options.
- Lessens emotional reactivity. This means we can think before we react.
- Relationship satisfaction. A topic on its own, but I think this supports the idea that if you are comfortable with yourself, relationships are easier.
- Increased immune function. This is an interesting one, and it can be proven with lab test.
- Improve sleep and pain management. These benefits are also well described.
Even therapists and doctors benefit from practising mindfulness:
- More empathy
- More compassion
- Improve counselling skills
- Decreased stress and anxiety
- Better quality of life
- Increased patience, gratitude and body awareness
Although I know from my own experiences this is true, it has been shown through research that therapists who have their own mindfulness practices benefit immensely. And, because healing happens in the space between people, it will benefit the patient if the therapist is mindful. If a therapist offers mindfulness-based therapies, the therapist would have developed a solid own practice as part of certification.
Why I do mindfulness practices- some of my own reasons:
- Easy to learn, but remains a challenge (so this is an activity that can create “flow”)
- Adaptable to daily life, e.g. I can do a mindfulness practice whilst driving or doing chores
- It helps me to learn more about myself
- Anyone can do it. As someone who suck in any sport or physical activity in general, I love that this is someone anyone can do
- Teaches me universal truths e.g. to be non-judgemental
- The concept of mindfulness underpins all psychologies, philosophies, and religions. In fact, mindfulness is the basis of all psychological and spiritual beliefs.
- It is minimalism at its best
- It makes me feel safe and self-contained.
The benefits of mindfulness are extensive. But I want to conclude with an important point. Each of us must find our own “why” we do a certain activity. People have different reasons for doing something like yoga, and whatever your reason is it will be your own truth. Your “why” will guide you how you are going to approach your practice, motivate you, and predict how much benefit you will eventually receive. So spend a bit of time carefully thinking about your “why”.