What is mindfulness? Why has it become popular? How does it differ from meditation or other relaxation techniques?
Mindfulness introduces intention and awareness to otherwise mundane activities and sensations. Noting the texture of the keyboard underneath your fingertips or paying attention to the sound of your steps as you walk qualify as mindfulness practices.As is individual practice, Tai chi, yoga, and meditation are all forms of mindfulness.
Mindfulness stems from centuries-old Buddhist teachings regarding the nature of the mind but is not related to any religion or belief system.
Marjorie L. Jacobs, Boston University Sargent College of Health & Rehabilitation Sciences, Center for Psychiatric Rehabilitation Center for Psychiatric Rehabilitation wrote, “It’s a philosophy of mind. It’s a way to lead your life.” Jacobs further writes, “Mindfulness is so popular in our society because we have so many distractions and pressure on us. We have a lot of stress, and our minds are all over the place,” she says, “and it’s really distressing.”
Stress is rooted in fear. It is a physiological phenomenon that triggers a response from the nervous system, causing physical symptoms regardless of whether the stress or fear is real or perceived. Mindfulness is a compassionate means of relaxing the body. You have to learn to relax your body,” she says. “You need to go into a relaxation response, but that’s a learned response, not automatic. So you have to take action in certain ways to be able to relax yourself.”
Are mindfulness and meditation the same?
Mindfulness encourages awareness, while meditation works to manage thoughts.
Meditation– A formal practice that involves settling into a relaxing environment, choosing a comfortable meditation position, and dedicating a set amount of time to it. It aims to connect the mind and the body and bring mental and physical peace.
But does mindfulness work?
Numerous scientific studies have examined the individual benefits of mindfulness. For example, many studies have reported improved sleep quality following mindfulness practice. In particular, a recent study published in the journal JAMA (Journal of the American Medical Association) Internal Medicine found that those who completed a mindfulness awareness program experienced less insomnia, fatigue, and depression after six weeks than those who received sleep education.
There is also mounting evidence that mindfulness can improve psychological conditions such as anxiety and depression. One study found that the practice of mindfulness was related to lower levels of anxiety and depression. Further, the study suggested that mindfulness was effective at reducing anxiety and depression indirectly by reducing thought suppression, reappraisal, worry, and rumination. As a result of studies such as this, many healthcare systems have begun recommending mindfulness. In the UK, it is estimated that as many as 30% of GPs refer patients to mindfulness training.
Some research has suggested that mindfulness can alter the brain’s innate fight or flight mechanism that initially evolved to keep us safe from the type of threat early man often experienced, such as predators. Our modern lifestyles can often unwillingly activate this mechanism, which leads to an increase in heart rate, blood pressure, and breathing rate. Acute stress, such as work pressure, arguments with a partner, crowds, and traffic jams, can trigger the fight or flight system. Over time, frequent triggering of this system can lead to negative health outcomes such as anxiety, poor sleep, cardiovascular problems, gastrointestinal problems, suppression of the immune system, and more.
Mindfulness can rewire our brains so that our reactions to acute stress are less likely to trigger the fight or flight system. The amygdala is a primitive part of the human brain responsible for regulating fear and emotion and managing responses to stressors. Recent MRI data has shown that mindfulness practice can reduce the grey matter in the brain’s amygdala, presumably dampening the stress response.
Additionally, studies have shown that the grey matter in the pre-frontal cortex, the brain area responsible for higher-order cognitive thinking, such as problem-solving, planning, and controlling emotions, can increase after mindfulness practice.
A growing body of evidence supports the benefit of mindfulness on heart health. A study presented at the American Heart Association Scientific Sessions 2022 reported that after participating in an eight-week mindfulness behavior program, adults who had elevated blood pressure at the beginning of the program had significantly lower blood pressure and reduced sedentary time at their six-month follow-up.
Finally, the brain’s memory and learning center – the hippocampus, has also been shown to increase in volume after mindfulness practice.
Consistent and regular practice provides the best benefits.
Sources:
- Boston University Today Mindfulness: Why It Matters
- Mindfulness What is Mindfulness?
- News Medical Life Sciences The Science of Mindfulness
Edited by Zanda Hilger, M.ED, LPC
We hope this information is helpful to you in the important work you do as a family caregiver.
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