The Minutiae Behind Mindfulness
- Ryan Gilbert
- Jan 23, 2024
- 5 min read
Updated: Jan 24, 2024
Our goal for this article was not to be just another article based on random and baseless benefits or claims on a new popular health term called, “mindfulness.” Breathe & Eat Chocolate, would like to take a closer scientific look at specific cognitive skills related to the present, how to actually practice with actions and habits, and ultimately, assist with more healthy positive patterns of thinking. Regarding mindfulness, we want to boil this popular term down to rich actions which will lead to healthier types of thoughts at a higher frequency.
DEFINING MINDFULNESS
The APA Dictionary of Psychology definition of the term, “mindfulness” says:
“Mindfulness is awareness of one’s internal states and surroundings. Mindfulness can help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them. Mindfulness is used in several therapeutic interventions, including mindfulness-based cognitive behavior therapy, mindfulness-based stress reduction, and mindfulness meditation.”
CYNICAL VIEWS ON THIS TRENDY NEW TERM - STEREOTYPES
During my research for this article, one of my favorite observations I saw connected to mindfulness, it is not a “panacea”, a cure-all that will run off bad thoughts, dramatically improve marriages or magically wipe away your dicey bad decisions or experiences from your youth. Nor will new discoveries on mindfulness stop your negative thoughts on cue. Mindfulness will probably not be a new religion where you will find “instant nirvana”, where you will only see certain hues of pink, orange and yellow, anything resembling bliss or heaven.
But knowing more about our minds, pausing a bit more, flooding our present minds with authentic and rich compliments instead of dark fears and thoughts is a very good thing. Building new mental habits, could have a great impact on our present mental health and impact our long-term physical health. Connecting and practicing new educational wellness could be worth tapping into and investing more time into. It very well could, after putting the work into mindfulness practices, aid with a healthier marriage and assist with accepting those youthful decisions for better or for worse.
THE ROOTS BEHIND MINDFULNESS
Surprisingly, many tend to think the mindfulness movement sprung entirely from Buddhist traditions, but according to a study called, Sakshi and Dhyana: The Origin of Mindfulness-Based Therapies, (also called MBTs) mindfulness-based therapies roots are in Indian philosophy, with Geoffrey Samuel “a significant force within contemporary society’.”
Mindfulness entered the United States via Jon Kabat-Zinn, an American professor at the University of Massachusetts Medical Centre in the late 1970’s, who was a student under many Zen Buddhist practitioners. This helped him pair certain scientific discoveries with his teaching, a program called, mindfulness-based stress reduction. But unlike many modern medical techniques related to the understanding of the mind, this technique is based on ancient wisdoms and has stood the test of time and research.
What is refreshing about this concept is knowing a bit of your strengths and weakness and gaining some insight on the power of mindfulness techniques, can aid with being your best self. It can include less suffering, more plausible interventions, pausing and anticipating richer, healthier and intentional habits and, ultimately, more patterns of positive outcomes.
MINDFUL THOUGHT PRACTICES WITH TANGIBLE BENEFITS
Looking in more detail regarding specific mindfulness training or meditations, one of the key practices I like to bring to light is training our brain and tangible benefits in our day-to-day busy lives in this pessimist-like modern world. A study called, Can Mindfulness Change Your Brain?, determined that using mindfulness training, individuals were better able to focus on certain tasks and ignore distractions, helping aid the brain with information of interest and improving attention.
A specific type of mindful practice to highlight, a type of thinking is practicing a mental attitude of acceptance. This type of observance, the acceptance training includes a way of not responding in a negative way, a nonjudgment, using only positive, or gentle words and thoughts. It includes a nonreactive attitude towards past and present experiences according to a study called, Mechanisms of Mindfulness Training: Monitor and Acceptance Theory:. By not avoiding or altering certain negative thoughts, this type of practice is a contrast from our human nature of blaming and shaming.
By having an accepting attitude or mindset, a different perspective by allowing a flow of acceptance, not attaching ourselves to “worry” thoughts, we can embrace and allow these thoughts to pass. Feelings are not facts. These practices helped others with worrying and ruminating less than those who did not practice acceptance training. In other words, you allow yourself to let go, separating negative thoughts from yourself and allowing you to have a more fruitful peace.
CONNECTING MINDFULNESS TO THE AUDIENCE WHO NEEDS IT MOST - TYPES OF MEDITATIONS
A big challenge with new health information and facts is connecting new scientific research to the audience who needs it the most. Another challenge is to define something such as this topic, mindfulness, and extract key elements into something substantial and simple for others to practice at home, while at work, or exercising in real-time.
Sifting through the many ingredients of mindful practices can be overwhelming, it can include an unguided mediation activity such as walking meditation. A recent study called, The Benefits of Meditation and Mindfulness Practices During Times of Crisis such as COVID-19, says:
“Walking meditation where the entire focus in on awareness of our feet in contact with the earth and grounding to the present moment. Over time, regular practices of meditation allows individuals to react to their environment and anything that arises in the course of their day with more calm and equanimity.”
A guided mediation activity such as, mindful journaling, writing down a few good things, allowing positivity to increase, a family activity to engage with them, practice resiliency, keep mental challenges from being compounded into another problem such as being rebellious because of low self-esteem. Mindfulness journaling is a type of preventive care that could aid young teens and adults with their racing thoughts and feelings and slowing things down a bit with persistence and practice.
FINAL THOUGHTS - ATTITUDE IS KEY FOR RESULTS
The key component with this type of thinking is having an open-minded attitude, setting some quality time for yourself, focusing on the present moment, what you can control and what has a direct impact on your wellness with certain mindfulness training. Allowing yourself to pause for a few minutes, transform and heal in real-time, not being on demand for others or for distractions is a good start to this impactful type of habitual meditation called mindfulness.
Practice and repeat, rewire your mind and senses.
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