If you've ever rolled your eyes at someone who suggested you try practicing mindfulness, we're here to clear the air. We get it. Like everyone today, you probably have a lot on your plate. The idea of mindfulness may seem superficial, and maybe you're wondering if there is science behind the benefits of mindfulness. It's actually incredibly effective, and it has countless scientific, peer-reviewed studies backing that claim. There's a reason mindfulness has been around for thousands of years (no joke - mindfulness was first recorded over 4,000 years ago).
What is mindfulness?
First, how is mindfulness defined? The Center for Mindfulness in Medicine, Health Care, and Society says that it is "the intention to pay attention to each and every moment of our life, non-judgmentally." The key to reaping the rewards of mindfulness is to cultivate awareness of your body, emotions, and the external environment.
Almost every aspect of our lives is permeated by digital technology. It can be challenging to pull yourself away from your phone or laptop and notice the world around you.
For example, how many times have you looked up from your work to find that your neck is strained and you forgot to eat lunch? Mindfulness can help you identify and take care of those feelings right when they start, increasing your well-being as well as your productivity.
Emotional Regulation
A 2018 study measured emotional reactivity by presenting subjects with emotionally provoking images and observing their brains with functional MRI. People who had participated in long-term mindfulness training showed reduced amygdala reactivity, and increased functional connectivity between the amygdala and an area in the prefrontal cortex associated with emotion regulation. Even short term mindfulness training resulted in more emotional control when responding to negative images.
Improved Sleep
The practice of mindfulness induces a relaxation response that helps you get to sleep. If you just can't seem to turn your brain off at night, mindfulness might help. Researchers in Southern California found that, compared to a group of adults who were taught sleep hygiene techniques, people who implemented mindful awareness practices had significant improvements in insomnia symptoms.
Attention and Focus
Several studies have shown that mindfulness training can improve attention, and let's face it; who doesn't want to wrangle their wandering brain? Mindfulness may even protect against age-related cognitive decline, keeping your brain healthy and sharp as you get older.
Criticisms
When you're evaluating the validity of scientific results, it's important to consider the opposing point of view. As with many studies that focus on thoughts and emotions, designing a robust mindfulness experiment can be tricky. Researchers have pointed out that the variety of definitions, training programs, and assessments make mindfulness studies difficult to repeat. However, the plethora of studies that back mindfulness demonstrates that there's real value in the practice.
Mindfulness Misconceptions
Often, people are reluctant to start practicing mindfulness because of some commonly held beliefs.
1. "I don't have time to sit on the floor with my eyes closed."
There are very many ways to practice mindfulness. Some people find that meditating while seated works for them, and others don't. Moreover, if you subscribe to MindfulText, you will learn hundreds of ways to practice.
2. "I tried it, and I couldn't empty my mind."
That's ok! Mindfulness isn't about having no thoughts, it's about noticing your thoughts without judgment. If you start thinking about the donut you ate earlier, or that meeting this afternoon, don't beat yourself up. Just let the thoughts come and go.
3. "I just don't think it will work for me."
Based on the large body of research supporting the positive benefits of mindfulness, we believe that incorporating mindfulness into your life is well worth it. When you make mindfulness a regular part of your routine, you might be surprised at how impactful it can be.