What is Mindfulness?
At its core, mindfulness is simply awareness - awareness of your thoughts, physical sensations, and what is happening around you, without feeling the need to judge what is happening or make it other than it is. It is a faculty we already possess but like a muscle, for most of us, it has become weak through lack of use. Mindfulness meditation practices help us re-learn these skills and with consistent practice, they gradually become a natural way of being. Practising mindfulness can help us become less reactive, kinder to ourselves and others, and more self-aware. Why is this helpful? Well, most of the time, we are not aware or present; our minds are elsewhere. We spend so much time stuck in our heads worrying about the future, ruminating over past regrets, and being self-critical, which can lead to increased unhappiness. This constant unhelpful mental chatter can significantly impact our physical, mental, and emotional health.
We are not trying to get rid of thoughts!
With mindfulness, we can develop the ability to observe our thoughts without becoming consumed by them. We are not trying to get rid of thoughts or empty the mind but to recognise thinking patterns as they occur, giving us the freedom to choose how to respond. We can explore alternative ways of dealing with our inner experiences - thoughts, emotions, and feelings. Instead of reacting impulsively and imagining the worst – we can pause and come back to our current experience. This shift allows us the space to see how much of our suffering comes from the stories we tell ourselves about situations, rather than from the situations themselves. This approach applies to all aspects of life, especially in challenging circumstances. Mindfulness practice enables us to relate to our experiences differently; it is not about escaping or avoiding difficulties, which is not realistic, but about relating to them in a different way. When we are less emotionally reactive, more grounded, centered and calm, we can navigate situations with greater ease.
Mindfulness is not just for relieving suffering; it is also about expanding our sense of joy and learning to tune into the pleasant moments in our lives. For many of us, we are so caught up in endless to-do lists that we fail to notice or savour all that is good in our lives. We often postpone feelings of joy and appreciation until some other future time. This can lead to regrets later on, where we look back and wish we had fully enjoyed what we had when we had it. The practice of living more mindfully provides us with tools to appreciate even the smallest pleasures in life, helping us to feel more alive and connected to the world. It encourages us to slow down, take a deep breath, and cherish what brings us moments of happiness — whether it is the warmth of sunlight on our skin, the smell of fresh coffee, the first page of a new book, or the simple beauty of nature.
As helpful as descriptions of mindfulness may be, its true essence can only be understood from the inside out! The richness and transformative potential of mindfulness are only revealed through personal experience and direct engagement with its practices.
“I don’t believe people are looking for the meaning of life as much as they are looking for the experience of being alive”
What Mindfulness is not
Mindfulness is not a religion
Mindfulness and contemplative practices have been inherent in many religions and have been practiced for thousands of years. However, the mindfulness meditation practices that I teach are completely secular - they are essentially life skills for coping with the human experience.
Mindfulness is not mental health treatment
Although mindfulness is proven to be beneficial for mental health and wellbeing in the right circumstances, it is not a treatment for mental health conditions or addiction. It can be used in addition to treatment but it is not a substitute for it.
Mindfulness is not about emptying your mind or having no thoughts
Our minds are thinking constantly - this is just what human minds do! Thoughts come and go all the time, but problems arise when we compulsively engage with them, and if they are unpleasant, try to push them away. With mindfulness meditation, we learn to let thoughts and feelings come and go, regardless of how busy or chaotic the mind is. We simply learn to gently observe our inner experience, becoming less absorbed with it and relating to it differently, We are gradually getting to know our mind as it is, quietly observing all its patterns and habits, which may in turn quieten the mind, but this is not the goal!
Mindfulness is not about feeling good
The aim of mindfulness is not to attain any particular state but to learn to be with things exactly as they are. The practices help us become less reactive and judgmental, fostering a greater acceptance of whatever is happening at any given moment. This includes being mindful of both joyful experiences and the presence of anger, fear, grief or sadness. With mindfulness, we learn to turn towards the difficulties, challenges and pain in our lives, as they are here anyway, but we approach them with an attitude of allowing and kindness as best we can.
Mindfulness is not all about relaxing
There are many different types of meditation with various traditions associated with them. Some meditations are specifically designed to relax the body and mind and these can be very useful. This is not the case with mindfulness meditation where the type of meditation practised is called insight meditation. Insight meditation focuses on developing ‘clear seeing’ which helps us understand ourselves, life and the world around us better. Although relaxation of body and mind may occur with insight meditation, the emphasis is not on this. The main focus is on the development of mindfulness because insight arises from awareness of what is happening in the present moment.
Mindfulness is not a panacea or a quick fix
Mindfulness meditation requires time, energy, and commitment to integrate it into your life. It involves actively engaging with the practices on a regular basis. For many people, this can mark the beginning of a lifelong journey. However, it’s important to remember that mindfulness will not magically make us calm all the time or eliminate stress. As human beings, we will continue to experience difficult emotions and challenging life events. What mindfulness can do, though, is serve as an incredibly useful resource as we navigate life with all its peaks and valleys.
Mindfulness is not for everyone, all of the time
While many people find mindfulness beneficial, it's important to recognise that not everyone is interested in it, and that's perfectly okay. We are all unique, and each of us must discover our own path. There are certain times when participating in mindfulness practices may not be suitable for beginners. For example, during a crisis or traumatic life event, when facing serious mental health challenges, or shortly after a bereavement. Although mindfulness can be helpful in difficult situations by allowing us to sit with our emotions, starting a practice during tough times without prior experience might feel overwhelming. If you are unsure whether mindfulness is suitable for you right now, please feel free to contact me and we can discuss it.
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Benefits of Mindfulness
There is now considerable scientific literature demonstrating the effectiveness of mindfulness for a variety of issues including stress, chronic pain, serious illness, addiction, anxiety and depression. Many people who practice mindfulness report an increased ability to relax, a greater enthusiasm for life and improved self-esteem. In addition, mindfulness can bring about structural changes in the brain, resulting in improved cognitive function and increased emotion regulation. It is important to note that most of the research on the efficacy and benefits of mindfulness-based interventions (MBIs) has been based on 8-week-long courses. For more information on research articles please refer to the Resources section here.
Mindfulness has been shown to:
Reduce rumination and emotional reactivity
Improve self-control and behaviour regulation
Improve objectivity and mental clarity
Improve working memory
Improve cognitive flexibility, including attention control and concentration
Increased self-acceptance and self-compassion
Increased insight and self-awareness
Increased ability to cope with stress
Improved sleep quality
Improved interpersonal skills and relationships