What is Mindfulness?

One of the most well-established benefits of mindfulness is its ability to reduce stress and anxiety. Mindfulness practices help individuals cultivate a sense of calm and emotional regulation, which in turn can lead to a reduction in stress-related physical and psychological symptoms. By focusing on the present moment and accepting thoughts and feelings without judgement, individuals are able to develop a new perspective on their experiences, leading to a decrease in anxiety and worry. In addition, mindfulness can also enhance cognitive flexibility, allowing individuals to approach problems and challenges with a clearer and more creative mind.

Furthermore, mindfulness has also been shown to have a positive impact on physical health. Research has linked mindfulness practices to improved immune function, lower blood pressure, and reduced chronic pain. In addition, mindfulness can also lead to healthier lifestyle choices and behaviours, such as healthier eating habits and increased physical activity, which can further improve physical health. Additionally, mindfulness has been shown to improve sleep quality, which is crucial for overall physical and mental well-being. By promoting relaxation and reducing stress, mindfulness can help individuals achieve a greater sense of balance and harmony in their lives, producing feelings of contentment and calm. Regular mindfulness practice makes physical changes to the brain, creating new neural pathways, making the brain denser and helping to protect against dementia in later life.

What are the downsides to mindfulness?

While mindfulness has many potential benefits, there are also some downsides to consider. One of the challenges of mindfulness is that it can be difficult to establish a consistent practice, especially for individuals who are new to meditation or mindfulness. It can also be challenging to sustain the non-judgemental and accepting attitudes that are central to mindfulness, especially in the face of difficult emotions or experiences. Additionally, some individuals may find that mindfulness practices can bring up uncomfortable emotions or memories, leading to temporary increases in stress or anxiety.

Additionally, mindfulness may not be appropriate or effective for everyone. For example, individuals with certain mental health conditions, such as severe depression or post-traumatic stress disorder, may find that mindfulness practices are triggering or unhelpful. In these cases, it is important to seek guidance from a qualified mental health professional who can help determine the best course of action. Overall, while mindfulness can offer many benefits, it is important to approach it with an open and curious mindset, and to be aware of any potential challenges or limitations.

Being kind to ourselves on the journey

When learning how to be mindful, incorporating self-compassion can be a helpful strategy. Self-compassion involves treating oneself with kindness, care, and understanding, especially during difficult or challenging times. It involves recognizing one's own suffering, and offering oneself the same comfort and support that one would offer to a friend in need. Self-compassion can complement mindfulness practices by fostering a sense of kindness and acceptance towards one's own thoughts, feelings, and experiences, rather than judging or criticising oneself.

Incorporating self-compassion into mindfulness practices can help individuals develop a more supportive and understanding relationship with themselves, leading to increased well-being and resilience. By treating themselves with kindness and understanding, individuals can learn to approach their thoughts and feelings with curiosity and compassion, rather than judgement or criticism. This can create a more positive and supportive inner dialogue, which can help reduce stress and anxiety, and promote greater psychological well-being. Incorporating self-compassion into mindfulness can also help individuals develop a greater sense of inner strength and resilience, enabling them to more effectively navigate life's challenges and uncertainties.

How to start bringing mindfulness into your daily life

Starting with daily short formal sitting practices and incorporating informal practices at regular intervals throughout the day will build up overtime into a mindfulness based living approach to life.

Formal sitting practice, setting a timer for between 5 and 10 minutes, make yourself comfortable ensuring that your back is straight but supported, resting your hands on your lap, lower your gaze and allow yourself to sit quietly with a light focus on the breath. Thoughts will continue to arise and that is expected and completely normal and this is where the mindfulness practice is learnt. When you notice that you have been caught up in thinking, bring your focus gently and kindly back to the breath, keep doing this until the timer goes off. You may bring yourself back from engaging with the thoughts many times but this is the point of the practice, to notice you are engaging in a thought and bringing your focus intentionally back to the breath.

Informal practice can take many forms. Here are a few examples;

Walking where you bring your focus to the movement of the body as it steps forward, taking the time to notice the shift in weight, how the foot is placed and lifts from the ground.

Yoga practice where you focus again on the body as it moves between positions and in the moments between the movements where the posture is held. Taking the time to notice the body, the breath, the thoughts and emotions that arise throughout.

Drinking your favourite beverage, taking the time to slow it down and explore the taste, texture, temperature of your drink as you consume it.

Preparing a meal, taking the time to notice the movements, the textures, the smells, the tastes and checking in with the thoughts and emotions that arise.

Anything in your daily life can become part of your daily practice, even if it is a very brief practice. Any amount of formal and informal mindfulness practice will quickly build up and have a beneficial impact on your life.

If you are interested in learning more about mindfulness and how you can incorporate it into your daily life both formally and informally, I highly recommend that you seek out a Mindfulness teacher as you develop your Mindfulness practice.

About the Author

Rachel has been a meditator for nearly 20 years. It's been part of her spiritual practice. Rachel began her Mindfulness journey fairly recently and it has been an incredible journey so far. The courses she attended have been life changing and life affirming. Rachel feels more settled, more confident, more focused and happier than she has ever been. Rachel has felt such a positive change in her life, how her daily mindfulness practice benefits not just her but those she comes into contact with so beautifully and simply. Rachel wants to share the benefits and that brings us to this blog.

In 2014, Rachel trained as a Meditation instructor and began sharing her knowledge in meditation with others, running classes and writing bespoke meditations. During her continued development she began to focus more on Mindfulness, reading literature and putting what she learnt into practice for herself. Then in 2019 she attended weekend teachings at Samye Lings Buddhist monastery learning about Mindfulness practice. In 2022, Rachel was certified as ready to teach the 8-week mindfulness based living course curriculum developed by the Mindfulness Association that she had benefited from so much in 2019. Rachel teaches mindfulness in small groups of between 8 and 10 people over 8 weeks, where the group can immerse themselves in mindfulness practice and really look to incorporate mindfulness into their daily lives.

Rachel’s study of mindfulness has not stopped now that she is a Mindfulness Tutor. She continues to grow and learn more about herself, the uncomfortable shadow aspects she didn’t acknowledge or wanted to hide as well as the aspects that she wanted to show to the world. She continues to learn more about humanity also, acknowledging that there are areas within each individual's life which are a cause of suffering, but we are not alone in suffering and together we can make each other's lives just a little bit better by being kinder to ourselves and kinder toward those around us.