Though the word “mindfulness” is familiar to many, few people really know what it means or how to practice it. I frequently recommend mindfulness techniques to my clients as part of my therapy practice as it has a very powerful effect on the body, and over time, it can restructure the brain to become calmer and more positive.
Very simply stated, being mindful means you do not think of the past or the future, just the present moment. It is being aware of the present by purposefully focusing on the sensations and the environment around you, without passing judgment or evaluating them.
This may not sound particularly extraordinary, but science tells us that it can significantly shape the wiring of our brains, thus influencing our thoughts and our bodies.
Effects of mindfulness on the brain
The human brain changes based on how we use it. The areas of the brain that are used more frequently are more highly developed and have more neuron connections. By providing the right input and exercise, we can help the more peaceful and positive functions of the brain grow stronger.
For instance, studies have shown that the parts of the brain that handle emotion regulation and self-awareness are altered in those who meditate regularly (mindfulness is a form of meditation). Meditators also had a weaker connection between the part of the brain that registers the unpleasantness of pain and the prefrontal cortex, the part of the brain that registers emotions. In essence, meditators still feel the sensation of pain, but it feels less unpleasant to them.
Another important benefit of meditation is the effect on the central nervous system, which handles our automatic body functions: breathing, heart rate, blood pressure, and digestion. The nervous system has two subsystems: the sympathetic and the parasympathetic. The sympathetic nervous system is the “fight or flight” stress mode—fast heart rate, shallow breathing, slow digestion, etc. The parasympathetic nervous system is the “rest and digest” mode—slow, deep breathing, slower heart rate, and healthy digestion. This is what happens when you begin to fall asleep.
Mindfulness helps turn off the stress mode and turn on the rest mode of the nervous system.
Practicing mindfulness
Although you will begin to feel the effects of mindfulness as soon as you start practicing it, you’ll need to stick with it for a while in order to experience long-term changes in the way your brain and body respond to the natural stressors of life. But once you develop regular mindfulness micro-habits, mindfulness will become a part of your regular routine.
Simple mindfulness techniques can be utilized as soon as you start to feel stress. Others should be planned into your daily routine. Here are a few common mindfulness exercises to try that can be done any time:
- Take deep breaths. Yes, we have all been hearing for years about breathing. While it may sound boring and cliché, it really does work. Even just a few full deep breaths can change a situation. Turn off your thoughts while you are focusing on the feeling of breathing in and breathing out. If you absolutely have to think, think about your breath: “I am inhaling. I am exhaling.” Don’t analyze, just notice.
- Pay attention to what you are sensing. Go through each of your senses, one at a time. Close your eyes and listen. Enjoy noticing sounds around you that you usually tune out. Notice what you are feeling. How does the chair feel on your body as you sit on it? How does your shirt feel on your arms? Try this with as many senses as you have time for. You will quickly feel calmer.
- Take a step out into the fresh air and sunshine and breathe! Listen to birds or notice other aspects of the natural world around you. Many studies show that interacting with nature has a profound effect on lessening stress and decreasing feelings of depression and anxiety.
- Live in the moment and accept it. This may be a more advanced technique for some people, but try to accept whatever is happening at that moment. If you have a headache, simply acknowledge it without judgment. If you have a deadline that is causing stress, think openly and non-judgmentally about it. “I have a deadline. This is something that happens.” When you can think non-critically about something that normally causes you stress, you are really developing calm and mindful skills. Pair this with a positive awareness, such as noticing the picture of your family on your desk, and you have turned your thoughts around and strengthened positive pathways in your brain.
Mindfulness can help you positively impact your mood and your health. It can help you unleash your untapped potential, no longer tied down by reflexive emotions and instinctive stress responses. If you would like to learn more about how mindfulness can help you overcome stress, emotional blocks, and other barriers to your success and happiness, reach out. Sometimes it only takes a few sessions to help you learn the techniques that will make a real and lasting difference in your life.