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8 min read
Emily Ledger
The practice of mindfulness is as ancient as many of the world’s most followed religions, from Hinduism and Buddhism to Christianity, Judaism, and Islam. While it is often connected with Eastern traditions and philosophies, mindfulness techniques have been popular among many populations throughout the world for millennia. So, what is mindfulness? And how could practising mindfulness help improve your wellbeing?
For many of us, life has never been busier. Whether we have a full-time job, a family to support, friends to make time for, or hobbies to squeeze in, it is often hard to find time to unwind and intentionally focus on our own well-being. On top of this, figures indicate that record numbers of people are experiencing mental health problems such as stress and anxiety which can have a significant impact on both our mental and physical health.
With so much media to consume and virtual connections to be made, it’s easy to find ourselves wiling away the hours scrolling through social media or binging the latest series, but is this really good for our well-being? In a world where we are constantly connected, could switching off be the real key to practising self-care effectively?
In the latest instalment of our Wellness Wednesdays series, we explore the history and benefits of mindfulness and cover some effective mindfulness techniques you can add to your wellness routine.
Mindfulness refers to a state of mind in which one is fully aware of and at one with their thoughts and feelings - both the emotional and the physical. Many people may think that mindfulness simply refers to the practice of meditation. But while meditation is a great way to practice mindfulness, there is much more to it than this.
As clinical psychologist and expert in mindfulness and self-compassion, Professor Shauna Shapiro, explains in a 2017 TED Talk, mindfulness can be broken down into three key components: intention, attention, and attitude.
When practised effectively, these three parts work together synergistically. Put simply: “Mindfulness is intentionally paying attention with kindness.”
Mindfulness has been practised as part of many ancient religions - including Christianity, Judaism, and Hinduism - but it is most commonly associated with Buddhism. Mindfulness, or sampajañña in Pali, the language of many major Buddhist works, literally translates to “clear comprehension”.
While most of us might consider ourselves to be mindful at times, very few of us dedicate the time to intentionally develop this faculty. Yet, evidence shows us that dedicating even a small amount of time to mindfulness practices can be extremely beneficial to our physical and mental well-being.
It often seems easier to ignore or suppress feelings of anger or sadness; however, evidence shows that this can cause more harm than good. Research indicates that emotion suppression can not only have an impact on your relationships but can also add to the burden of many physical and mental conditions.
For example, people who suppress their emotions may experience higher levels of pain, increased risk of cardiovascular disease, and increased rates of anxiety and depression. So, how does mindfulness help?
Rather than sweeping our emotions and feelings under the rug, mindfulness involves facing them head-on. Experts say that this can improve our brain activity and psychological health - and an impressive body of anecdotal and scientific research supports this.
Many studies have reported correlations between self-reported mindfulness and psychological health. A recent review, Effects of Mindfulness on Psychological Health: A Review of Empirical Studies, found that trait mindfulness (defined as the trait-like tendency to be mindful in daily life) is associated with higher levels of life satisfaction, agreeableness, conscientiousness, vitality, self-esteem, empathy, sense of autonomy, competence, optimism, and pleasant affect.
The study also noted findings of negative correlations between mindfulness and depression, neuroticism, dissociation, rumination, cognitive reactivity, social anxiety, and difficulties in emotional regulation, among other psychological symptoms. These findings support the use of this ancient practice of mindfulness for mental well-being as well as to support physical health.
Practising mindfulness is often a lot harder than many of us realise.
Studies show that the average person spends around 25-50% of their time thinking about things that are irrelevant to the present moment. Whether you’re reliving an embarrassing moment from the day before, thinking about what you’re going to have for lunch or planning the evening ahead, the fact is, it can be surprisingly difficult to simply focus on our current situation.
For this reason, practising mindfulness can seem a little overwhelming at first. Thankfully, there is an abundance of resources available to help you on your journey. So, let’s take a look at some of the best ways you can introduce mindfulness techniques into your daily life.
Yes, we said earlier that mindfulness is not all about meditation - and this is true! However, meditation can be a great way to intentionally practise mindfulness for a small part of your day. Whether you choose to set aside five minutes when you wake up in the morning, or before you go to bed at night, meditation is accessible and effective.
When starting meditation practice, it can be difficult to know where to start. But with just a few simple steps, you could be on your way to mindful relaxation before you know it:
Whether you are interested in practising meditation for stress relief, to help with anxiety or for any other reason, research indicates that as little as one minute a day could be beneficial for your well-being. The state of relaxation promoted by meditation has been found to lower heart rate and blood pressure, and even reduce levels of cortisol - a stress hormone that is associated with inflammation and the development of psychiatric disorders.
In recent years, the non-psychoactive cannabis compound, cannabidiol (CBD), has rocketed in popularity thanks to its many perceived health and wellness benefits. Preliminary findings indicate that CBD may show promise in the management of several ailments, including anxiety, stress, and sleep disturbance.
If proven, these effects may be beneficial when utilised alongside meditation; however, much more research is needed to understand the potential of CBD - particularly over-the-counter products - in aiding mindfulness and meditation.
Mindfulness doesn’t just have to be about taking pause from our busy lives; in fact, we can practise mindfulness almost all the time. Performing simple breathing exercises can help to relieve stress and anxiety as well as improve heart and lung function.
Mindful eating practices allow you to focus your emotional as well as your physical senses on the experience of eating. This might include acknowledging where your food has come from, noticing internal and external cues that affect how you eat, acknowledging how your body feels before, during and after you have finished eating.
Current findings indicate that mindful eating may be associated with more positive eating experiences, higher-quality diets, and a reduction in unfavourable eating behaviours such as emotional eating and binge eating.
In recent years, a growing number of people have embraced mindfulness exercises for anxiety, to relieve stress, or simply to promote better overall well-being. But whether you’re looking to add meditation to other stress management techniques, or are interested in a healthier approach to eating, mindfulness can have a positive impact on practically every part of our lives.
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Am I eligible?Emily, an accomplished content writer with a specialisation in cannabis and alternative health, leverages her five years in the sector to enhance education and diminish stigma around medicinal cannabis use.
Our articles are written by experts and reviewed by medical professionals or compliance specialists. Adhering to stringent sourcing guidelines, we reference peer-reviewed studies and scholarly research. View our editorial policy.
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