An introduction to mindfulness – what it is and is it useful?

Whether you're a client or a counselor, you've probably encountered or engaged in mindfulness within the counseling environment. At Geheel, I frequently suggest and teach mindfulness to my clients. They find it beneficial, and I also incorporate it into my own life. Through this article, I aim to familiarise those who are new to mindfulness with its benefits, both in counseling sessions and in everyday life.

There is ongoing discussion about the exact definition of mindfulness, but most interpretations align with the definition suggested by Jon Kabat-Zinn. He described mindfulness as “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally” (2016). Thus, mindfulness involves intentionally focusing on one's current physiological or psychological experiences.

Experiencing things “non-judgmentally” means not immediately labeling a feeling or sensation as “good” or “bad,” but rather acknowledging it as it occurs. Evaluating these sensations comes after a deeper reflection. For instance, if you start crying after a disagreement with your employer, you become aware of your tears, tense shoulders, and embarrassment. The appropriateness of your reaction is not important at that moment. Once you calm down and assess the situation, you might decide whether crying was suitable. Based on this evaluation, you'll choose your next steps.

You might wonder about the difference between mindfulness and meditation. They are related and sometimes used interchangeably, but they are distinct practices. Meditation involves being mindful for a period, focusing on breathing, maintaining a posture, and possibly chanting or concentrating on an object. In essence, meditation is a practice that utilises mindfulness. Mindfulness is a trait applied in daily life to connect with one's inner self.

There are many daily exercises and techniques to enhance mindfulness. Here are a few examples: Pay attention to the food you eat, noting its smell, texture, and taste. Spend three minutes focusing solely on your breathing and bodily sensations. Or, use a bowl of water, soap, and a cloth to wash your hands, concentrating on the sensations, the feel of the water, the soap's scent, and the cloth's texture.

Now that we understand mindfulness, let's explore its benefits. Mindfulness is gaining significant interest in mental health research. Both qualitative and quantitative studies have shown that mindfulness, alone or as part of a treatment plan, can lead to neural and behavioral changes. These changes can begin within two months of consistently incorporating mindfulness into daily life. Thus, regular practice of mindfulness influences behavior and reactions, as well as the brain's physical structure and function.

Research has found mindfulness effective in reducing stress, anxiety, and depression, and in enhancing memory, reaction time, job performance, and attention. It has proven beneficial in treating mental health conditions like post-traumatic stress disorder, bipolar disorder, eating disorders, anger dysregulation, and pathological gambling. Studies on healthy older adults suggest mindfulness may slow normal neural and cognitive decline associated with aging. Research on individuals with substance dependencies indicates that mindfulness can reduce relapse risk and affect the brain's reward system, decreasing the reward from substances and increasing the reward from healthier experiences.

When we practice mindfulness, we allow our prefrontal cortex to catch up with our limbic system, particularly the amygdala. The prefrontal cortex handles logical thinking, self-control, and decision-making, while the limbic system is linked to motivation and emotions, with the amygdala managing the fight-or-flight response. While the prefrontal cortex evaluates events logically, the amygdala reacts based on learned behaviors. For example, a person from a violent background may be on high alert when hearing shouting, regardless of whether it's directed at them.

The amygdala's response is nearly instantaneous, sometimes illogical, and automatic, whereas the prefrontal cortex processes information more slowly, requiring deliberate effort and thoughtful consideration.

When we become mindful, we might notice increased agitation in response to a shout. We may feel the urge to panic and hide, and observe our shallow breathing and sweaty palms. By this point, we've allowed our prefrontal cortex to catch up with the amygdala's urge to flee. Our prefrontal cortex begins processing the situation. We might realise we're not the target of the shouting, that someone is excitedly celebrating a win, and we start thinking logically and take a deep breath.

Of course, it's not always as simple or quick as this example, but research shows that over time, our brain structures adapt to reduce anxiety and facilitate quicker transitions from a non-mindful state to a mindful one.

Initially, regardless of the mindfulness technique you use, it requires deliberate effort and concentration to stay present and not let your mind wander. However, with practice, mindfulness becomes less demanding and more rewarding. My hope for you is that you begin, persist, and eventually reap the benefits of mindfulness.

References:

Baer, R. (2010). Assessing Mindfulness and Acceptance Processes in Clients. New Harbinger Publications: Oakland, California.

Chmiel, J., Malinowska, A., Rybakowski, F., and Leszek, J. (2024). The Effectiveness of Mindfulness in the Treatment of Methamphetamine Addiction Symptoms: Does Neuroplasticity Play a Role? Brain Sciences. 14(4):320.

Kabat-Zinne, J. (2016). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Little, Brown Book Group: London. 

Mindful Staff. (2020). What is Mindfulness? Are you supposed to clear your mind, or focus on one thing? Here's the Mindful definition of Mindfulness. Available at: https://www.mindful.org/what-is-mindfulness/ (Visited 01/06/2024).

Mora Álvarez, M.G., Hölzel, B.K., Bremer, B. et al. (2023). Effects of web-based mindfulness training on psychological outcomes, attention, and neuroplasticity. Sci Rep 13, 22635.

Nunez, K. 7 Simple Mindfulness Exercises You Can Easily Fit Into Your Day. Available at: https://www.self.com/story/best-mindfulness-exercises (Visited on 01/06/2024).

Schultz, Joshua. 5 Differences Between Mindfulness and Meditation. (2020). Available at: https://positivepsychology.com/differences-between-mindfulness-meditation/ (Visited 01/06/2024).

Shapiro, J. Two Parts of the Brain Govern Much of Mental Life. (2021) Available at: https://www.psychologytoday.com/intl/blog/thinking-in-black-white-and-gray/202111/two-parts-the-brain-govern-much-mental-life (Visited on 01/06/2024).

Van Gordon, W., Shonin, E., and Griffiths, M.D. (2015.) Mindfulness in mental health: a critical reflection. Journal of Psychology, Neuropsychiatric Disorders and Brain Stimulation, 1 (1).

Yue, W.L., Ng, K.K., Koh, A.J., Perini, F., Doshi, K., Zhou, J.H., and Lim, J. (2023). Mindfulness-based therapy improves brain functional network reconfiguration efficiency. Transl Psychiatry. Nov 11;13(1):345.