Mindfulness is the essential human capacity to be fully aware, mindful of where we are and what we do, and not too emotional or distracted by what’s going on all around. It is an ability that every human being naturally has, you just have to understand how to access it, it’s not something you have to think up. (What is mindfulness,2020)
There are many benefits of being mindfulness. They have positive results in wellbeing and stress relief, at work, in health, building strong relationships Reduce stress, Enhance performance Gain insight and awareness, Increase attention to others, Experience warmth and kindness. (health direct, 2019)
In wellbeing and stress relief, mindfulness includes paying attention without judging to the current moment, helps to relax our body and mind. Instead of taking things for granted, being conscious can help us to reflect on and appreciate what we have. After practising mindfulness, we may feel refreshed by the knowledge and feeling of gratitude. We may easily respond to negative emotions without being conscious. Positive thinking will help to become more aware of and handle our emotions and perceptions in a productive manner. Maintaining hold of the thoughts and feelings can help to reduce anxiety and tension. The other one is relationships, being reflective can help us strengthen our connections. In a busy life, during encounters with close friends and family, we can get overwhelmed and take them lightly. However, once we stay clear of the value of these relationships to us, then we are likely to start paying more attention to our loved ones. (health direct, 2019)
Being mindfulness at work helps to concentrating instead of multitasking on one job at a time. This makes it more possible that we will be able to handle a job well, improve in decision making and perform really well. There is some evidence done in health field and Evidence shows that mindfulness can help individuals dealing with long-term health problems such as cancer, pain, and depression. (health direct, 2019)
There are some effects of mindfulness interventions on patients. Previous study on the effectiveness of group-based mindfulness strategies has focused on improvements for diverse groups of patients (e.g. people with physical pain, anxiety, nutrition and significant eating disorders). Fibromyalgia, anxiety conditions, psoriasis or cancer. These studies find that mindfulness reduces exposure to stress, increases stress management, improves concentration, improves physical resilience, and reduces depressive symptoms and depression. According to recent research there is Increasing effects of mindfulness therapies on chronic pain, immunity, general anxiety disorders, eating disorders, depression relapse, addiction, and fibromyalgia. It is reported that there are possible advantages for depression, but not for anxiety. (Effects of Mindfulness Based Stress Reduction on employees’ mental health: A systematic review,2017)
Mindfulness is based on Buddhist practises and Tibetan techniques of meditation, is a centuries-old practise. The therapeutic effect mindfulness may have on the brain and body has been widely acknowledged by psychologists and physicians in recent years. Dr Miranda Tell, a clinical neuropsychologist, shared with us some beautifully basic ‘practices’ or tasks that anybody can perform that can be quickly integrated into a busy day. (Heart research Australia, 2020)
- STOP (Get up and relax, and feel the earth on your feet) You can feel the lining of your clothing, you can feel a soft wind, etc. Listen in and note the vibrations in your body. Observe the environment. What elegance is there in your immediate world that you might not have seen before? Positivity is still within us, dreaming about the thing that you like to be good about.
- Eat patiently. Instead of eating your mid-morning snack, take some time to enjoy it thoughtfully. Slow down, enjoy the meal, take a sip and feel the texture of your mouth, take time to note the flavour and how it varies throughout time, slowly begin to notice the snack until it is done for all the senses.
- Mindful Respiration. When you place your hand on your chest for one minute, shut your eyes and breathe steadily. When you breathe in, feel your chest lift, hold it for a few seconds, then breathe out slowly, then feel your chest fall. Repeat, sense the breath, and in the lungs and muscles, feel the oxygen. Bring your attention back on your breath if your mind wanders.
- Mantra of Loving Kindness. Repeat a mantra to yourself for one minute with your eyes closed, gently breathe. When you breathe in, say, ‘I ‘m happy, I ‘m fine, I ‘m full of love and kindness,’ breathe out, repeat, ‘I ‘m happy, I ‘m good, I’m full of love and kindness,’ and move on with the moment. (Heart research Australia, 2020)
Research on the effectiveness of mindfulness meditation for generalised anxiety disorder (GAD) is also carried out using brain scans to monitor regions related to brain function and concern. The findings suggest that there are multiple advantages for individuals with anxiety, including improvements in stress levels, reductions in brain inflammatory hormones, and greater integration between brain regions. In social settings, individuals who have social anxiety disorder mostly feel distress they are more likely to be insulted, abused, or dismissed than most individuals, and so they avoid social experiences. Results indicate that activity with MBSR can boost social anxiety, mood, working, and quality of life. It can also improve self-esteem, and decrease negative perceptions of oneself. Mindfulness has been observed to stabilize blood pressure as a method. The gradual relaxing of the muscles that comes with mindfulness can well lead to a decrease in blood pressure as well as variability in heart rate. Analysis demonstrates that mindfulness can not only be a good tool for coping with psychological conditions such as depression, but also for coping with regular stresses. Night-time concern is also associated with inadequate consistency and quantity of sleep for chronic insomniacs. Mindfulness will assist to resolve this issue. The use of mindfulness as a therapeutic approach for PTSD (Post traumatic stress disorder) patients is confirmed by a lot of recent research. Intervention works on PTSD residual effects and attempts to stop frequency (Mindfulness Research Papers: Latest Scientific Studies on Mindfulness Meditation 2019)
For those with mental ill-being as well as others who wish to improve their mental health and well-being, mindfulness is prescribed as a therapy. There are also various kinds of therapy on mindfulness that can support individuals in various ways. Research demonstrates persuasive support for Mindfulness Based Stress Reduction (MBSR), which helps individuals deal with stress, and for Mindfulness Based Cognitive Therapy (MBCT), which is intended to benefit persons with chronic depression. They have a flexible range of mental health care skills and encourage well-being. (Mindfulness 2020)
Meditation on Mindfulness has been found to control how the brain functions and also its function. People who undergo mindfulness training have demonstrated elevated activation associated with positive emotions. Research suggests that mindfulness is successful for children and young adults. Mindfulness in Schools is now being implemented in 12 different countries. It is used to promote the well-being of students as well as help them learn. Mindfulness therapy is now being implemented across the world in criminal justice environments. Pregnancy mindfulness research done in small amount has shown promising findings on the beneficial influence of mindfulness, showing significantly decreased anxiety. A host of multinational corporations, including Google, have popularised mindfulness in the workplace. However, mindfulness is not yet popular in smaller companies. Growing evidence suggests it can have a variety of positive consequences like decrease in stress, better concentration, multitasking and increase in memory levels. (Mindfulness 2020)
- Benefits of mindfulness. (2019). Retrieved from https://www.healthdirect.gov.au/benefits-of-mindfulness
- Janssen M, Heerkens Y, Kuijer W, van der Heijden B, Engels J (2018) Effects of Mindfulness Based Stress Reduction on employees’ mental health: A systematic review. PLoS ONE 13(1): e0191332. https://doi.org/10.1371/journal. pone.0191332
- Mindfulness Research Papers: Latest Scientific Studies on Mindfulness Meditation. (2019, July 06).Retrieved from https://www.holisticservices.com.au/mindfulness-research-studies-articles/
- Mindfulness. (2020, February 20). Retrieved September 09, 2020, from https://www.mentalhealth.org.uk/a-to-z/m/mindfulness
- Staff, M., Staff, M., Jaret, P., Pal, P., Boyce, B., Kuyken, W., . . . Newman, K. (2020). What is Mindfulness? Retrieved from https://www.mindful.org/what-is-mindfulness/
- Mindfulness. (n.d.). Retrieved from https://www.heartresearch.com.au/mindfulness/