What is Mindfulness?
Mindfulness is being aware and bringing our attention to the present moment without judgement.
Research shows us that mindfulness practice, if regularly observed can not only change the bio-chemistry of our body but also change the brain structurally.
Mindfulness helps bring us out of auto-pilot and subconscious living, it enables you to be present in the moment and take it all in giving a feeling of inner peace and calm and the techniques to deal with stressors better. Some people also experience:
- Increased sense of calm and relaxation
- Higher energy levels and enthusiasm for living
- Increased self-confidence, self-acceptance and compassion for themselves and others
- Less danger of experiencing stress, anxiety, depression, chronic pain, addiction and low immune efficiency
The Science
People have lost the ability to live present in the moment due to our “always on” mentality and the increased use of technology. The result of our current lifestyle is burn out and people living in auto pilot without experiencing peace and everyday enjoyment.
The Mindfulness Bible by Patrizia Collard details the scientific evidence that has found significant links between the body and mind and how anxiety and stress can cause a physical chain reaction as a result of the release of the cortisol stress hormone following the hypothalamic-pituitary-adrenal (HPA) system in the brain being triggered. This chain reaction impacts our major organs, circulation, metabolism and immune system as the body goes into fight mode. The HPA system releases chemicals such as dopamine and adrenaline which activate the brains fight or flight system called the amygdala.
Living in a state of fight or flight over the long-term exhausts the HPA system, increases the size of the amygdala and forces the body to start to live in the sympathetic nervous system (SNS) state where we may experience:
- Sleep issues, lack of energy and motivation
- Burn out
- Short-term memory and concentration issues
- Unable to cope with social or intellectual situations
- Avoidant behaviours and irrational thoughts
- Lack of compassion and empathy
- Constant anxiety, chronic stress, phobias, PTSD, depression
- Physical health issues such as thyroid problems, chronic fatigue, infections due to a low immune system, gastrointestinal problems
Scientists have also discovered that our brain activity and structure can change over time which is referred to as neuroplasticity. Studies show that a daily practice of mindfulness for 30 minutes a day for a minimum of 8 weeks can significantly reduce stress, cortisol, the size of the grey matter of the amygdala, improve pain management, oxytocin levels and the experience of feeling of more joy.
Practicing a more mindful approach every day can bring the body into a parasympathetic state and after time lead to new ways of responding, thinking and behaving making your old patterns redundant.
How can I practice Mindfulness?
Mindfulness takes time to develop and embed into your lifestyle, but you can feel the effects very quickly. Some ways to apply mindfulness in to your everyday include:
- Looking at your space and surroundings and decluttering, organising things into a comfortable and calm environment that suits your living style
- Completing you daily routine mindfully aware e.g. eating, drinking, chores
- Meditations
- Mindful movement e.g. yoga, tai chi, walking
- Breathing exercises
- Visualisations
- Journaling
- Massage
Some free mindfulness resources that I use are:
I also run group and individual mindfulness sessions so please get in touch if this is something that you are interested in. I am always happy to provide recommendations on resources, books and practices as well.
