Mindfulness Psychology

Mindfulness is defined as “the awareness that emerges through paying attention on purpose, in the present moment, and non-judgementally to the unfolding of experience moment by moment” (Jon Kabat-Zinn).

Put simply, Mindfulness is the ability to pay attention to what is happening in the present moment. This may seem like a simple thing to do, but how many times is our attention hijacked by our thoughts, leading our minds to spiral out of the present moment?

Our mind can get easily lost in endless thinking, worrying and rumination: at some point we all find ourselves “living inside our heads”, mindlessly going through the motions of our day on autopilot, immersed in distraction,

There are risks involved in consistently living this way: we become more prone to making mistakes or reacting to others in ways we might regret; we lose sight of the people and things that are important to us; by “living in our heads” and forgetting our body and surroundings, we put our nervous system through needless stress and tension, and we miss important signs that something is amiss in our surroundings, in our body, or in our relationships.

This is why – as important as it is to process the past and plan for the future – we must learn to balance our mind by giving it space to focus on and appreciate the present state of being.

The Benefits of Mindfulness Practice

Mindfulness can better be understood as a way of being and living rather than something we do as a strategy to achieve something.

It has to do with a mental approach to our thoughts, emotions, actions, and sensations. Being present means being more aware to where we are, what we are doing, how we are feeling, what we are sensing, and what thoughts are running through our heads.

This state of awareness has been shown to be  an important predictor of well-being in that it leads to:

• Greater life satisfaction 

• More frequent and longer-lasting positive emotions

• Less frequent and intense negative emotions

• Lower levels of depression and anxiety

• Higher levels of self-esteem, vitality and motivation

• Healthier and more authentic relationships

Mindfulness Training

Although mindfulness can be considered a “natural” human capacity that we all possess, we can also view it as a skill that can be trained and strengthened.

Mindfulness Training is essentially a way to learn techniques to help you pay attention to the here-and-now, taking a time-out from the spirals of thoughts we often get caught up in. 

We can learn to intentionally direct our attention inside ourselves (for example to feelings, body sensations, or emotions) or outside ourselves (paying attention to a conversation with a friend, to the chirping of birds, or to a meal we are having). 

Mindfulness is also the practice of paying attention without judgment. This means nurturing an attitude of serenity and acceptance of what cannot be changed (inside and outside of ourselves), and clarity with regards to those things that we can change.

Mindfulness and Trauma

Mindfulness meditations can help us learn to manage the intense emotional and physical reactions we may be experiencing following a traumatic event.

It is important to have a safe environment in which we can “look after” any distress that may be unintentionally triggered by mindfulness practice, as sometimes mindfulness practice can make us “extra-aware” of unpleasant and distressing feelings.

If you have experienced any trauma in your life, it is advisable to practice mindfulness with a trauma-informed professional who can support you in the process.

Mindfulness and Grief

As with trauma, mindfulness exercises can sometimes bring up many emotions connected to the grief we may have after having experienced a significant loss.

Mindfulness can help you acknowledge your pain to create space for self-care and compassion; a mindful practice can also help you reconnect to the present moment, appreciating what you have, focusing on the here-and-now of your body, your surroundings and your loved ones.

Mindfulness and Self-Esteem

Mindfulness exercises have you practice an open, accepting, loving and non-judgemental approach to your experience of yourself, thus strengthening your self-esteem. This means being loving and accepting of all aspects of yourself.

By practicing non-judgementalness you will find the inner critic becoming less harsh and more kind, which in turn will help you acknowledge your worth and gain confidence in who you are and what you can bring to the world.

Mindfulness and Relationships

One of the most helpful aspects of consistent mindfulness practice is the ability to “stay with an experience” in an open and compassionate way. This allows you to grow more authentic relationships and navigate conflict with others with greater calm and clarity.