The concept of mindfulness has gained popularity in the 21st Century. Our distracting, demanding and often over stimulated lives have made us less able to function successfully on a daily basis. Although mindfulness has ancient Buddhist roots, it is equally applicable today. Recent neuroscientific research on brain development and behaviour has given us more insight into the mechanism and benefits of mindfulness.
Through this research we now know that the neuroplasticity occurs continually and subtly within our brain throughout life. Changes in the way we think impact our brain’s structure. Reinforcing and strengthening neural connections that are already there and stimulating new ones. Repeated patterns of activity have the ability to change the neural structure and function. So with focused attention on mindfulness we have the potential to rewire our brain for the better. That’s both exciting and comforting to know.
So what is mindfulness?
The most common definition is sustained, present moment awareness that is neutral and non-judgmental. It can be focused inwardly to our thoughts, emotions and sensations. It can also be outwardly focused on our interactions with others in the world around us. We don’t stop to be mindful, but rather incorporate it into our everyday lives.
‘Mindfulness is the capacity to be present where we are. To see it with clarity and a sense of graciousness. Without judgement or without wanting to change it.’
Jack Cornfield
To describe it further, here are five ways to think about mindfulness
1. It’s a way to wholeness – connecting body and mind.
Have you ever been so busy and distracted that you barely take in your surroundings. You know you are moving about but you have little sense of where your body is in space. Living life on autopilot. Often times you are deep in thought, navigating life from the neck up. Planning your next move or dissecting an interaction or memory from the past.
Body awareness practices such as scanning and methodically relaxing parts of your body or deliberately grounding your steps while walking help to integrate your body with your mind. Giving your brain and body’s nervous system a sense of connectedness.
2. It’s a way of being in this world:
Mindfulness can be incorporated into our everyday personal routines. For example, when we are eating, cleaning our teeth or brushing our hair. Focusing on the senses and savouring the experience allows us to be more focused and attentive.
We can also use mindfulness in our interactions in the world. Rather than being reactive to what others do and say, we can observe and acknowledge their emotions and our bodily responses for what they are. Then we have the potential to give ourselves breathing space and separateness to act with empathy and loving kindness.
‘To sustain mindfulness and stay present in what arises, it helps to find refuge’.
Dr Rick Hanson
I like the idea of finding refuge. A comforting, nurturing and protected physical or mental space to be drawn back into when we need it. It can also be a space to come out of so we can navigate the world from a calm base. The refuge we choose can be a particular person, a group of people who support and care about us, an activity, practice, idea, teaching or wisdom we live by. It becomes part of who we are as we move mindfully through our lives.
3. It trains our attention
We have evolved to be skittish. To scan our environments for multiple possibilities of danger in order to survive. While that worked well for us when hunting and gathering among the beasts it has a more debilitating effect on us in our modern lives. Although we all have different attention spans, a common problem is being easily distracted, environmentally stressed and finding it difficult to focus on one task at a time.
For more active bodies it may be helpful to incorporate movements such as yoga, tai chi or slow dance movements before settling into mindfulness and meditation activities. For those with a more active mind, a loving-kindness meditation where you bring to mind 10-15 people one after the other or creating a gratitude list can be useful tasks.
4. It helps us deal with trauma
Whether its physical or mental pain that we are dealing with, focusing directly on the pain or trauma is difficult. What can be helpful is firstly to focus away from the pain toward a foundation of well-being. One where you feel a sense of safety and belonging. Bringing to mind those who’ve cared for and nurtured you. Keeping in the forefront of your mind the good experiences in your life. Then slowly go into the trauma. After a while saying, ‘that is enough for now’ allowing yourself to leave it in place, while you continue with life and nurturing your well-being again. By making this a gradual and mindful process it’s possible to build emotional strength to deal with what arises.
With physical pain we can acknowledge its presence. Soothing and calming ourselves as if we were responding to a crying baby. Giving this loving awareness may help to soften the physical sensations, thoughts and emotions.
5. It is the gateway to positive qualities.
We need more than mindfulness. Having awareness is one thing but we also need a way to deal with what arises in the mind. It takes effort to be both mindfully aware and live practically in the world. A world where we have schedules and expectations to pay our bills and fill various roles. Yet in reality we are much more than our bank account balance or rigid notion of our identity. We have the potential to expand who we are and be less reactive to what happens to us. With mindful awareness we can build positive qualities such as confidence, ease, graciousness, joy, well-being, modesty, flexibility and clarity.
The next time you catch yourself in a distracted or reactive mode take a mindful pause. Take several deep breaths and notice what’s happening with your body. Feel where your feet meet the ground and tune into the sights and sounds around you. Each small moment of focused awareness is being registered in your brain. Ongoing practice will bring lasting benefits from being more mindful.
