The popularity of “mindfulness” has exploded in recent years. You can hardly go online or watch television without someone discussing how to be “mindful”. Its everywhere, from television presenters to academics, everyone appears to advocate this wonderous tool. However, what does it mean to be mindful, how do we do it and what are the benefits. In this article I discuss exactly that.
What is it?
Mindfulness originated in 5th Century India and was originally practiced by Buddhist Monks who believed that breath awareness was the key to living in the present moment. According to this wisdom, paying attention to moment-to-moment awareness of one’s breath, works to increase inner peace and stability. The simple act of focusing on breathing can refocus our attention and end our attachment to worldly cravings. Mindfulness is not only a way to stay present but can work to end physical and mental suffering while simultaneously increasing a sense of wellbeing and gratitude.
What are the benefits?
Mindfulness has grown in popularity and for good reason. Western Psychologists and researchers such as Jon Kabbit Zinn have popularised mindfulness. In his Mindfulness-Based Stress Reduction Programme, he aimed to help people reduce the effects of living with chronic pain and stress, his programme has gone onto help thousands live pain free lives. Soon after, other programmes followed, such as the Mindfulness-Based Cognitive Behaviour Therapy Programme (MBCT). Several studies of MBCT have gone on to show that undertaking the programme can reduce the risk of depression relapse by approximately 50% with benefits being maintained at 18- and 24-month follow-up (Creswell, 2017).
How do we practice it?
Many people find it very difficult to start, let alone sustain mindfulness practice. It’s something that can have huge benefits but is often overlooked and forgotten about as we go about our busy daily lives. Hence, as a psychologist, I have often asked myself this question many times: how do we incorporate its features into our daily routine? Unfortunately, there is no magic answer and what works for one person may not work for another. Everyone’s approach to mindful practice is and should be unique. However, what I do know is that, if you are anything like me, you are unlikely to want to spend two hours in lotus position practicing mindfulness after a hard day.
The trick for those like me, will be to spend a little time incorporating it into our daily routines. So, for example, after a long day, and after a soak in the bath, I know I am at my most mindful. Therefore, brushing my teeth before bed, and feeling the bristles on my tongue and the cool mint of the toothpaste in my mouth, feels less like a chore and more like me de-centering. For this, I haven’t had to find extra, or special time for this, go to and pay for a class, it’s already part of my routine. This means I am not having to fight myself to quieten my mind or force myself into a relaxed state. Thinking about the conditions you naturally create when you are at your most peaceful, might just be the starting point you need to incorporate mindfulness into a daily and life-long rewarding habit. So, the next time you feel guilty for not signing up to yet another mindfulness class, just ask yourself this question: What conditions do I naturally create that allow me to be at most centred and grounded? The answer may surprise you.
Creswell, J. D. (2017). Mindfulness interventions. Annual review of psychology, 68(2017), 491-516.