What is mindfulness?

Mindfulness is such a widely used word that it is easy to misunderstand what it means, as it is a practice with depth and artfulness that resists simple, superficial definitions.

The most common definition is the intentional and non-judgmental awareness of present-moment experiences. These present-moment experiences include all phenomenal experiences, including information through the 5 senses, thoughts, emotions and mental states. This definition suggests some important aspects of mindfulness:

• Mindfulness practice is intentional. It is a muscle that we exercise.

• The practice is not separate from our attitude to it. i.e. Mindfulness is a particular type of attention; attention that can be characterized by gentleness, curiosity, compassion and acceptance. This understanding reveals that it is a practice of the ‘heart’, not just the ‘head’.

• Mindfulness includes paying attention with the body; it is an embodied practice, not solely an activity of the mind.

Even though modern mindfulness is secular, it has evolved from Buddhist meditation practice, and we can deepen our understanding of mindfulness through reflection on the original language used. The ancient Pali word "sati" is often used to describe mindfulness in ancient texts and can be translated as "to remember," "to be aware of," or "to keep in mind." The ‘remembering’ mentioned here is not a purely cognitive exercise like a mental to-do list or self-talk; rather, it is the remembering to develop an awareness of the most helpful way to be with present-moment experience and each other. It is the remembering that meeting our experience and others in a compassionate, generous and curious manner tends to create more positive outcomes.

With the above understanding, we can also conceptualise mindfulness as an action that intentionally relates to all experiences with embodied, gentle attention. All of who we are meets with all of life - nothing is left out! This attention shows us the sort of relationship that we have with different experiences and how they shift through time.

Practically speaking, mindfulness meditation generally involves sitting, lying down, standing or walking in an ease-filled manner and focusing one's attention on a particular object, such as the breath, a body sensation, or a sound. During meditation, individuals may experience a range of thoughts, emotions, and bodily sensations. Still, the goal is to simply observe these experiences as they arise and pass without getting caught up in them or trying to change them. Attempting to be curious and compassionate to the experiences as they occur. Though there are various techniques, our attitude remains constant across the techniques. The attitude transforms attention into mindfulness and not merely another type of concentration. If we endeavour to remain accepting, curious and compassionate to experience, we are practising mindfulness.

Science and experience show us that this practice tends to change us over time. This practice leads to states of mindfulness which over time becomes a trait or a habit of mindfulness. Like all things that we practice, we become better at it over time.

Mindfulness is shown to have a range of positive and transformative benefits. This includes increased focus, improved memory, strengthened cognition, enhanced communication skills, improved immunity, increased brain processing speed, enhanced empathy, growth in self-compassion, building emotional intelligence, decreased anxiety and a reduction in depressive symptoms.

More recent studies have shown that mindfulness changes the structure of the brain by increasing grey matter volume and reducing amygdala activation and alters the structure and function of various brain regions involved in attention, emotion regulation, and interoception.

Even with the benefits listed above, mindfulness is not a blanket panacea. There is a range of diverse techniques and approaches that will be appropriate for different people. What is most useful is finding a technique that fits comfortably for you and then committing to regular practice, as it is only through practice that we gain the benefits.