Health & Wellbeing

Mindfulness and Modern Life

In this article, we will be discussing the practice of mindfulness and it's relevance and application in day-to-day life to help you get the most out of every day.

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Life can be very busy, especially in the modern age when everything is so fast-paced and we are largely influenced by the online sphere. Sometimes it can be easy to rush through life, looking at what is coming next, and this can create feelings of exhaustion and burn-out and leave you overwhelmed. This is where the practice of mindfulness can help us to be more present and enjoy the current moment.

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What is mindfulness?

The NHS describes mindfulness as a practice involving 'paying attention to what is going on inside and outside ourselves, moment by moment...an important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means paying attention to the sights, sounds, smells and tastes of the present moment' as well as 'an awareness of our thoughts and feelings as they happen moment to moment.'

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This is a back-to-basics style concept, and with intentional practice, you may find that it helps you to enjoy being in the moment more and look at things usually taken for granted through a new lens. Your mindfulness practice could be noticing how the air smells on your morning run or paying attention to the feeling of the ground underfoot as you walk across your garden or on a country walk. It could be taking a moment away from your screen and focussing on how the sun shines in through your window and where it lands. It can also be tackling how you feel when things do or don't go right, and addressing why you feel these things.

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How is mindfulness helpful?

You might find that mindfulness helps you to navigate modern life with renewed vigour and a better understanding of yourself. Part of mindfulness is checking in with how you are feeling on a moment-to-moment basis, this might prove useful in your personal and professional life. For example, if you have a big project that you are working on and time seems to be running away with you and you are starting to feel overwhelmed and anxious, it might help to check in with these feelings. Acknowledge them, try to find out the root of the feeling, and then address if these feelings are helpful. Often, feelings can become entangled and snowball into something that we might find is not productive or helpful, and simply taking a moment to check in and step back can help us to find these patterns sooner and address them in the future, helping us to take control of our feelings and, to a greater extent, helping us feel more in control of our lives. By noticing the signs of stress sooner, we can potentially avoid meltdowns, and we can put plans into progress to help us in the future. This can also be applied to your personal life, you might find mindfulness useful in dealing with situations and feelings arising within your family/friend groups for example, understanding why you feel that way, acknowledging and accepting it and then questioning if it is helpful to you or the situation to have these feelings. Mindfulness can also provide you with a heightened enjoyment of positive moments, for example enjoying the warmth of the sun on your back in the summer, the high after a run, enjoying the sound of laughter when out with friends and allowing yourself to accept it when someone compliments or congratulates you on something and savouring that moment.

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How is mindfulness practised?

For some, mindfulness is achieved through meditation, the NHS describes this as 'sitting silently and paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing your attention back whenever the mind starts to wander.' a process that is helpful for some, whether alone at home or as part of a yoga group, actively putting time aside to sit with these feelings in a dedicated block of time. This meditative approach stems from 'the technique [of mindfulness itself] ha[ving] roots in Buddhism and meditation.' as described by Mind, aiming at quieting the mind and putting you into 'a state of calm, stillness and rest.' However, despite its origins, you do not have to be a spiritualist to practice meditation, and you may find that meditation helps you zone in on your feelings from the day or the week in a space separate from the rest of your life where you feel you have more time and privacy to work your way through these feelings and grounding yourself.

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Some may find that is more convenient for them to try to be present and conscious of their feelings on a rolling basis as they go about their usual daily lives, noting when feelings arise and tackling them as they go along and practising grounding - eg. acknowledging the feeling of their feet on the ground and the breeze as they walk, picking out what they can see, smell and hear. Trying new things can also help you with mindfulness, as you will get to experience the world in a new way. This can be something as simple as sitting in a new spot on the bus or in the meeting room, cooking a new meal and enjoying the process of cooking and the flavours and satisfaction of something you've made, or something like trying a new sport or even signing up for a challenge. Some may also find that journalling works for their mindfulness practice, writing down what they've been up to and helping put names to feelings they've encountered during the day or week, positive or negative.

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Exercise can be a great tool for mindfulness. The quiet of a run or a walk is great space to just exist in the moment, taking in the sights, smells and sounds all around you. You can zone in on the feelings in your legs as you power along, the breeze, and the sun or rain on your face and how it all makes you feel. If you are lucky enough to have local outdoor space that features a good view point this can be a great place for reflection, but even just a home workout or a walk around the estate can give you the opportunity to dedicate a moment of time to yourself and being present.

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Is mindfulness scientifically proven?

Ongoing research and case studies into mindfulness have found several key developments demonstrating its effectiveness as a health-promoting activity. According to a meta-analysis of 47 studies 'mindfulness meditation programs, in particular, show small improvements in anxiety, depression, and pain with moderate evidence and small improvements in stress/distress and the mental health component of health-related quality of life with low evidence when compared with nonspecific active controls.' [1], whilst a randomised 8-week clinical trial found an increase in antibodies in meditators compared with non-meditators when vaccinated with an influenza vaccine [2], showing a link between mindfulness and immune function. Additionally, mindfulness can have a positive effect on mental ability and capacity, a study into mind wandering found that 'meditation practice may transform the resting-state experience into one that resembles a meditative state, and as such, is a more present-centered default mode.' [3], whilst meta-analysis of 30 randomised trials found 'mindfulness interventions provided a small, yet significant positive effect on cognition' [4] in older adults, potentially helping you keep your mind sharp into old age. All of these studies point towards a positive impact created by mindfulness, however, it is also worth noting that these emergent findings are still in the very early stages and will require years of peer review to solidify. Yet, the promising nature of them signals to the benefit of further research.

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Conclusion

If you find yourself feeling overwhelmed or like life is rushing by you, you might find it beneficial to practise mindfulness. Whether through meditation, checking in with yourself throughout the day or fitting it in with your fitness routine, making time for yourself to be present in the moment and to reflect could help you to understand your thoughts and feelings better and heighten your positive experiences.

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References:

1. https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/

2. https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/about-mindfulness/

3. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754

4.https://journals.lww.com/psychosomaticmedicine/Abstract/2003/07000/Alterations_in_Brain_and_Immune_Function_Produced.14.aspx

5. https://www.pnas.org/doi/10.1073/pnas.1112029108#sec-2

6. https://academic.oup.com/psychsocgerontology/article/78/3/394/6711763?login=false

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