Mindful Meditation: How Can Mindfulness Impact Your Life?

If you’ve ever been anxious about the future or found yourself dwelling on the past, you may benefit from learning about and practicing mindfulness. Mindfulness offers a way to focus the mind on the present moment and cultivate a sense of awareness and acceptance of your thoughts, emotions, and physical sensations without judgment. A mindfulness practice may positively impact your mental health and emotional well-being, reducing feelings of stress and anxiety.

Here is a basic explanation of mindfulness, from what it is and what it does, to how you can reap some of its benefits in your everyday life.

What is mindfulness?

Mindfulness meditation is one of the most popular forms of meditation and can help you learn mindfulness so that you can practice it in your daily life. It may help you develop greater self-understanding and self-discipline. For example, mindfulness can help you manage intrusive thoughts without becoming overwhelmed by or acting upon them.

A mindful person may display these traits, among others:

• Hyper-awareness of their senses and the physical world around them: A mindful person may feel the wind against their skin and take a moment to acknowledge how their skin responds. They may focus on telling objects apart from their distinct smells or by touching them and feeling the nuances of their textures. Someone who is mindful may listen closely to the many sounds they hear around them.
• A lack of worry about the past or future: Those who practice mindfulness may try to accept past actions rather than dwell on their regrets. Mindfulness involves the understanding that the present moment is the one over which we have the most control—the past is unchangeable and the future is unknowable.
• An enhanced ability to regulate thoughts: A mindful person understands that negative, worrying, or self-defeating thoughts are not productive and can let them go without letting those thoughts control their mental or emotional state.
• Mind-body connection: Mindfulness involves recognizing the connection between your physical, emotional, and mental states, and striving to maintain balance between them.
• A deeper focus on the present: A mindful person understands that what they are experiencing right now is the most important thing, and they attempt to become deeply aware of their surroundings, sensations, or state of mind to help shift their focus away from thoughts about the past, future, or other aspects of life beyond their control.
• A lack of judgment: A mindful person is open and accepting of their experiences, without judging them as good or bad. This may also extend to their experiences with others.
• Non-reactivity: Mindful people may not react impulsively to their experiences, but instead respond with intention and purpose. 

Many diverse groups of people have discovered the benefits of mindfulness. While it's not a miracle, it is a scientifically proven way to become healthier.

Benefits of being mindful

There has been much research into the benefits of mindfulness. Practicing mindfulness can help you improve your mental, emotional, and physical well-being. Here are a few ways that mindfulness may be beneficial.

Mindfulness can reduce stress

Mindfulness has been shown to be effective in reducing stress. Often, stress is the result of unhelpful worries about the past and future or other facets of life beyond your control. Mindfulness may help you let go of stressful thoughts and worries about the past or future. Mindfulness may also help you set intentions and take actions to improve the issues that are causing you stress. 

For example, if you are stressed about money, mindfulness may help you recognize that there are some factors affecting your financial situation beyond your control and help you let go of those worries. At the same time, mindfulness may involve asking yourself what, if anything, can be done in the present moment to improve your situation, such as sending out a job application. 

Often, however, mindfulness involves simply recognizing that the thought itself is causing you stress rather than the situation. In this case, you may choose to go for a walk or write in a journal to help you manage your intrusive thoughts. By practicing mindfulness, you can reduce the negative impact of stress on your physical and mental health. 

Mindfulness can reduce anxiety and manage depression

Studies suggest that mindfulness-based therapy can be effective in the treatment of anxiety and depression. Mindfulness may help a person develop strategies for managing difficult situations and intrusive thoughts. For example, mindfulness allows practitioners to recognize and accept negative thoughts that may arise as symptoms of depression or anxiety without internalizing their damaging effects. This may help a person experiencing mental health challenges by giving them more control over their mental state moment-to-moment.

Mindfulness-based stress reduction by Jon Kabat-Zinn for anxiety

Often, mental health professionals work with those experiencing anxiety and depression to implement mindfulness into their day-to-day lives. In therapy, a person may learn effective coping skills for dealing with challenging situations or unhelpful thoughts. Mindfulness-based stress reduction, founded by Jon Kabat-Zinn, helps people learn how to apply mindfulness to the everyday stress of life. Jon Kabat-Zinn asserts that mindfulness equates to awareness, and awareness of our present circumstances provides freedom in handling the challenges we face. The mindfulness-based stress reduction methods created by Kabat-Zinn are now used in hospitals around the world.

Being mindful each day keeps us aware of our bodily sensations and health

Mindfulness can help you strengthen your mind-body connection and become more attuned to your body’s needs. Sometimes, a negative thought or feeling may arise due to some unmet physiological need. For example, you may feel short-tempered or anxious due to hunger or fatigue. Mindfulness may help you “check in'' and ask yourself if your emotional state may be improved by having a snack or a short nap.

Mindfulness may also be helpful for those experiencing eating disorders. It may teach a person to tune in more closely to their body’s hunger cues to help them learn how to differentiate between hunger or satiety and an intrusive thought. 

Being mindful helps us enjoy the world more and improve empathy

Mindfulness can help you enjoy the world more fully and develop a greater sense of empathy towards others. Through mindfulness, you may learn to pay attention to the present moment, which may allow you to more fully experience the beauty and wonder of the world around you. For example, a mindful habit of choosing to put your mobile device away and enjoy the present moment may help you experience greater contentment and peace.

In addition to enhancing your enjoyment of the world, mindfulness can also improve your ability to empathize with others. By becoming more aware of your own thoughts and emotions, you may better understand the thoughts and emotions of others. A difficult interaction with another person, for instance, may be more manageable by practicing mindfulness and taking a moment to understand their perspective. The practice of mindfulness meditation can also help people feel more prepared to be there for their friends and family.

Mindfulness can reduce anxiety, increase awareness, and help us live a healthier life

Mindfulness has been shown to have numerous health benefits. Regular mindfulness practice can reduce stress and anxiety, improve sleep quality, and lower blood pressure. It can help you make healthier choices by increasing your awareness of your thoughts, emotions, and physical sensations, and prevent you from making impulsive or unhealthy decisions. By practicing mindfulness, you can train your mind to become more attuned to your body and make better decisions about managing your mental and physical health.

How to become more mindful and increase awareness

There are various ways one can become more mindful. Here are some suggestions.

Mindful breathing

Mindful breathing is a simple and effective way to start cultivating mindfulness. You may practice mindful breathing during meditation practice or periodically throughout the day to help you recenter. Here’s how you can practice mindful breathing:

1. Find a quiet place where you can sit comfortably. 
2. Close your eyes or lower your gaze, and focus your attention on your breath as it enters and exits your body. Notice the sensation of the breath as it moves in and out of your nostrils or the rise and fall of your chest or belly. 
3. Whenever your mind wanders, gently bring your attention back to your breath. 

Try to maintain this focus for several minutes at a time, gradually increasing the duration of your practice as you become more comfortable. Practicing mindful breathing regularly can help you develop greater awareness of your thoughts, emotions, and physical sensations, and cultivate a sense of calm and clarity in your daily life.

Mindful observation

Observing the world around you is another simple way to practice mindfulness and become more present in the moment. 

To practice mindfulness through observation, take a few moments to pause and notice the sights, sounds, smells, and sensations around you. Allow yourself to fully experience your surroundings without judgment or analysis. Try to notice small details that you might normally overlook, such as the color of the sky or the sound of a bird chirping. 

You can practice this exercise anywhere, whether you're walking outside or waiting in line at the grocery store. By paying attention to the present moment in this way, you can increase your sense of connection to the world around you and cultivate a greater sense of gratitude and appreciation for the beauty and wonder of everyday life.

Mindfulness journaling

Journaling can be an effective tool to help you cultivate mindfulness. You may check in with yourself each day by writing in your journal about your thoughts, feelings, and experiences. You may also use your journal to express gratitude or to detail your observations about the world.

Mindfulness journaling may be especially helpful for managing addiction or compulsive behavior. Often, the urge to act upon a bad habit or addiction arrives as an intrusive thought. Through journaling, a person may describe in detail the urge they’re feeling, why they are feeling it, and how acting on that urge might be harmful to their goals. If you are experiencing addiction or otherwise partaking in self-harming behaviors, it may be helpful to consult with a mental health professional.

Perform a body scan for your mindful meditation

Body scanning is a way of taking a thoughtful assessment of your physical condition. This meditation practice may help you strengthen the mind-body connection and become more aware of your physical needs. Here’s how to perform a body scan:

1. Lie flat on your back with your legs and arms extended in a resting position.
2. Starting with your head and moving gradually towards your toes, focus your attention on the physical sensations you experience at each part of your body.
3. Take note of any sensations that you experience in association with each section of your body, but do not dwell on them.
4. If you notice any tension or discomfort in a particular part of your body, try to relax that area by intentionally releasing any tension you may be holding. You can do this by taking a deep breath and then exhaling slowly, consciously releasing the tension in that area.

Practice the body scan for 5-10 minutes or longer if you have time. This meditation exercise can help you become more aware of your body, reduce tension and stress, and increase your overall sense of relaxation and well-being.

Study mindfulness

Studying mindfulness can be an effective way to become more mindful and incorporate mindfulness practices into your daily life. Many books, videos, and articles offer valuable insights that can help you gain a deeper understanding of the practice and help you apply it to your life.

One excellent introduction to the practice of mindfulness is the book "The Miracle of Mindfulness" by Thich Nhat Hanh, a Buddhist authority and peace activist. In this book, Thich Nhat Hanh provides practical guidance on how to cultivate mindfulness in everyday activities. 

By studying mindfulness, you can gain the tools and insights you need to live a more mindful and fulfilling life.

Seek guidance with mindfulness in online therapy

If you are experiencing mental health concerns and think mindfulness may be an effective solution, you may consider looking into therapy. A therapist can help you develop mindful coping skills and strategies to help you manage your mental health and form better habits.

In-person therapy can be an excellent resource, but for those who have difficulty attending in-person meetings, whether due to scheduling issues or transportation concerns, online therapy can be a reasonable alternative. Through online therapy, you can speak with licensed professionals from your home, and message your therapist at any time throughout the day to ask questions or voice concerns outside of regular sessions.

Online therapy that relies on mindfulness has proven promising for establishing positive mental health habits through an emphasized focus on self-care and emotional regulation. It’s also been shown to foster a heightened sense of connection to emotions and recognition of stress and stress-causing factors in people’s lives, which can help to manage stress.