Health Journal Online

Tag: Mindfulness

  • Get Your Zen On: The Science Behind the Benefits of Meditation and Mindfulness

    Get Your Zen On: The Science Behind the Benefits of Meditation and Mindfulness

    Introduction to Meditation and Mindfulness

    Meditation and mindfulness have become increasingly popular in recent years, and for good reason. The benefits of these practices are numerous and well-documented, ranging from reduced stress and anxiety to improved emotional regulation and increased focus. But what exactly is meditation and mindfulness, and how do they work? In this article, we’ll delve into the science behind these practices and explore the many benefits they have to offer.

    The History of Meditation and Mindfulness

    Meditation and mindfulness have their roots in ancient Eastern cultures, where they were practiced for thousands of years as a way to cultivate spiritual growth and inner peace. The practice of meditation originated in India over 5,000 years ago, where it was used as a way to quiet the mind and access higher states of consciousness. Mindfulness, on the other hand, has its roots in Buddhism, where it was practiced as a way to cultivate awareness and acceptance of the present moment.

    The Science of Meditation

    So, how does meditation work? When we meditate, we’re essentially training our brains to focus on the present moment, rather than getting caught up in thoughts about the past or future. This is achieved through the practice of attention, where we focus our attention on a single point, such as the breath, a mantra, or a physical sensation in the body. As we practice meditation, our brains begin to change in response, with increased activity in areas associated with attention, emotion regulation, and memory.

    One of the key ways that meditation affects the brain is by reducing activity in the default mode network (DMN). The DMN is a network of brain regions that are active when we’re not focused on the present moment, and are responsible for mind-wandering and rumination. When we’re in a state of mind-wandering, our brains are active in the DMN, and we’re more likely to experience stress, anxiety, and depression. Meditation has been shown to decrease activity in the DMN, leading to a decrease in mind-wandering and an increase in focus and attention.

    The Science of Mindfulness

    Mindfulness is closely related to meditation, but it’s a distinct practice that involves paying attention to the present moment in a non-judgmental way. When we’re mindful, we’re not trying to change or achieve anything, we’re simply observing our experiences as they arise. This can include paying attention to our thoughts, emotions, physical sensations, and surroundings.

    The science of mindfulness is similar to that of meditation, in that it also involves changes in brain activity. However, mindfulness has been shown to have a more subtle effect on the brain, with increased activity in areas associated with attention, emotion regulation, and self-awareness. Mindfulness has also been shown to decrease activity in the amygdala, a region of the brain that’s responsible for processing emotions, leading to a decrease in stress and anxiety.

    Benefits of Meditation and Mindfulness

    The benefits of meditation and mindfulness are numerous and well-documented. Some of the most significant benefits include:

    • Reduced stress and anxiety: Meditation and mindfulness have been shown to decrease the production of stress hormones like cortisol, leading to a decrease in anxiety and stress.

    • Improved emotional regulation: Meditation and mindfulness help us develop greater awareness of our emotions, allowing us to better regulate and manage them.

    • Increased focus and attention: Meditation and mindfulness improve our ability to focus and pay attention, leading to greater productivity and efficiency.

    • Improved sleep: Meditation and mindfulness have been shown to improve sleep quality, leading to better rest and relaxation.

    • Increased self-awareness: Meditation and mindfulness help us develop greater awareness of ourselves, including our thoughts, emotions, and behaviors.

    How to Practice Meditation and Mindfulness

    So, how can you start practicing meditation and mindfulness? Here are some tips to get you started:

    • Start small: Begin with short periods of meditation or mindfulness practice, such as 5-10 minutes a day, and gradually increase as you become more comfortable with the practice.

    • Find a quiet space: Identify a quiet, comfortable space where you can practice without distractions.

    • Focus on the breath: Bring your attention to the breath, noticing the sensation of the breath moving in and out of the body.

    • Be gentle with yourself: Remember that meditation and mindfulness are practices, and it’s okay if your mind wanders. Gently bring your attention back to the present moment without judgment.

    Overcoming Obstacles to Meditation and Mindfulness

    One of the biggest obstacles to meditation and mindfulness is the idea that we need to be perfect, or that our minds need to be completely quiet. However, this is not the case. Meditation and mindfulness are practices, and it’s okay if our minds wander or if we encounter challenges.

    Here are some tips for overcoming common obstacles to meditation and mindfulness:

    • Be patient: Remember that meditation and mindfulness are practices that take time to develop.

    • Start small: Begin with short periods of practice and gradually increase as you become more comfortable.

    • Find a community: Connect with others who are practicing meditation and mindfulness, either in-person or online.

    • Be gentle with yourself: Remember that it’s okay if your mind wanders, and gently bring your attention back to the present moment without judgment.

    Conclusion

    Meditation and mindfulness are powerful practices that can have a profound impact on both physical and mental health. By reducing stress and anxiety, improving emotional regulation, and increasing focus and attention, meditation and mindfulness can help us cultivate greater well-being and happiness. Whether you’re just starting out or have been practicing for years, the benefits of meditation and mindfulness are available to anyone who is willing to take the time to practice.

    FAQs

    Q: What is the difference between meditation and mindfulness?
    A: Meditation and mindfulness are closely related practices, but they have some key differences. Meditation typically involves focusing the attention on a single point, such as the breath, while mindfulness involves paying attention to the present moment in a non-judgmental way.

    Q: Do I need to be religious or spiritual to practice meditation and mindfulness?
    A: No, meditation and mindfulness are secular practices that can be enjoyed by anyone, regardless of their religious or spiritual beliefs.

    Q: How long does it take to see benefits from meditation and mindfulness?
    A: The benefits of meditation and mindfulness can be experienced immediately, and can increase with regular practice. However, it’s common for people to experience greater benefits with consistent practice over time.

    Q: Can I practice meditation and mindfulness if I have a busy schedule?
    A: Yes, meditation and mindfulness can be practiced in as little as 5-10 minutes a day, and can be incorporated into even the busiest of schedules.

    Q: Are there any risks or side effects to meditation and mindfulness?
    A: Meditation and mindfulness are generally safe and have no known side effects. However, it’s always a good idea to consult with a healthcare professional before starting any new practice, especially if you have any underlying health conditions.

  • Awareness in Action: Rethinking ADHD Through Mindfulness

    Awareness in Action: Rethinking ADHD Through Mindfulness

    Practicing mindfulness and compassion helps us see our lives more clearly. Instead of staying caught up in unskillful habits and reactivity, it encourages us to live with more awareness and intention. While mindfulness and compassion serve a uniquely supportive role in ADHD care, anyone can benefit from a similar approach.

    ADHD is not what most people think. Correctly diagnosed, it is a confirmed medical condition; the genetics of ADHD are nearly as strong as the genetics that predict height.  ADHD undermines a wide-ranging skill set called executive function, which represents self-management abilities including attention, behavior, time, tasks, effort, and emotion.  

    While everyone has their emotional ups and downs in life, it is our executive function abilities that allow us to navigate them effectively.   Therefore ADHD often leads to escalating challenges with emotional dysregulation, self-criticism, and stress.  It even undermines the planning skills one would use to manage ADHD itself.  Because of that cycle, ADHD impacts everything from work and school to relationships and physical health.  Kind and comprehensive care of ADHD must acknowledge this wide-ranging impact. 

    Mindfulness is increasingly a part of ADHD care, though often misunderstood in ways that turn people with ADHD away. For starters, mindfulness does not replace any part of ADHD intervention. Concentration and impulse control may improve, but no single treatment works in isolation for ADHD. Instead, focusing on self-regulation and self-awareness with mindfulness, including practices such as self-compassion or loving-kindness, is a foundational shift for living with ADHD. Integrating mindfulness makes it easier to follow through with the rest of evidence-based ADHD care.

    A broad approach to mindfulness in ADHD care means far more than meditation. We aim to develop traits like patience, responsiveness, and kindness that make managing the inevitable ups and downs of life easier. One useful framework for this practice invokes three foundational supports: training the mind, building community, and a desire for ongoing learning.

    A broad approach to mindfulness in ADHD care means far more than meditation.

    Understanding the Mind’s Mechanics

    Learning is a vital aspect of mindfulness practice, often related to the principle of cause and effect. Even though so much is out of our control, how we think about things and choose to engage with the world intrinsically affects our experience. By examining our ways of thinking and communicating through this lens, we stay in closer touch with our own best intentions and core values.  

    Executive function can affect anything requiring “management” in life. Because of that, ADHD can impact not only work or school, but also relationships, communication, decision making, and health routines. Having ADHD is no one’s fault nor is it a moral failing.  It does however often lead to a sense of self-blame. As with any challenge, the more clearly one understands the skills affected by ADHD, the easier it becomes to make skillful choices that minimize its impact. 

    Our actions and beliefs always have consequences, sometimes in subtle ways. For instance, deny having ADHD, and you cannot address it; recognize ADHD fully, and you can take constructive steps forward. If we rely on fleeting sources of transient happiness, like our phones or buying stuff, that undermines our well-being. In contrast, we boost our chances of flourishing with activities such as a healthy lifestyle or acts of kindness. In this way, education guides our journey through life. 

    This continuing education may include:

    • Learning about ADHD and exploring evidence-based management. Core interventions typically include a mix of educational supports, parent training (for families), cognitive behavioral therapy, coaching, and/or ADHD medication.
    • Prioritizing foundations like sleep, exercise, and nutrition for mental clarity, as maintaining these routines can be especially tough with ADHD.
    • Understanding the impact of emotional dysregulation and stress tied to ADHD and practicing tools and strategies for navigating these obstacles.
    • Exploring the reality of cause and effect as it relates to well-being, such as exploring how perfectionism and self-criticism compound suffering, or how meditation or gratitude practices increase the likelihood of happiness.

    Training the Mind

    Reframing the intention of mindfulness practice increases the likelihood of sticking with it. The goal of meditation is not a mind empty of thoughts, although it can help calm or steady the mind. As noted above, with or without ADHD, the initial motivation is often to build awareness and patience—a far more realistic goal than complete stillness. 

    The goal of meditation is not a mind empty of thoughts, although the practice helps calm or steady the mind. With or without ADHD, the initial intention is often to build awareness and patience—a far more realistic goal than complete stillness.

    Inside this framework, we enhance our ability to notice what’s happening right now. We see both joyful moments and our challenges with more clarity. Practice doesn’t have to require sitting still; mindful eating, yoga, and other movement practices work too. This all relates to one key definition of mindfulness that is quite valuable with ADHD: aiming to see our lives with clear and compassionate awareness. 

    Meditation develops patterns that influence us in the long term. Short-term benefits like relaxation happen, but the broader hope is for building traits that spill into everyday life. For example, simply observing emotion during meditation, rather than falling into habits like reacting with anger or shutting down, slowly recalibrates our responses when we are outside of formal meditation. This improved emotional regulation has direct value not only for those with ADHD, but of course for anyone. Other meditation practices focus on traits like compassion, kindness, or forgiveness.

    Meditation develops patterns that influence us in the long term. Short-term benefits like relaxation happen, but the broader hope is for new traits that spill into everyday life.

    To get started, consider:

    • Setting aside a few minutes regularly to meditate, with the aim of building self-awareness and patience.
    • Trying compassion or loving-kindness practices to address ADHD-related challenges such as excessive shame, self-criticism, or rejection sensitivity.
    • Including movement practices in your day, like walking meditation or yoga.
    • Staying patient and kind with yourself when starting, as beginning and sticking to new routines are both especially difficult for individuals with ADHD.

    Nurturing Connection and Support

    Community is another pillar of mindful living. It’s crucial to seek and nurture environments that foster emotional resilience and deepen those connections. For those with ADHD, spending time with others who share similar experiences often leads to greater self-acceptance and a sense of belonging. Surrounding ourselves with caring and supportive people helps with learning and staying strong and hopefully finding friends, joy, and laughter.

    With so many demands on our attention, we have to  be intentional in seeking those relationships that reinforce our well-being. Difficult people may place demands on our time and deplete our energy.  True friends encourage us to be our authentic self and help us feel empowered. Without judgment they accommodate to our experience of ADHD by adapting to symptoms like forgetfulness, time blindness, or sensory overload.  Valuable friends support mutual growth and respect, sustain us, and can foster our mindfulness-based practices.

    Ways to connect with community include:

    • Joining a spiritual or meditation group, or ADHD-focused organizations like, CHADD, ADDA, or ACO.
    • Scheduling regular time with family, if those ties feel close and supportive.
    • Creating or seeking shared school or workspaces that emphasize mindfulness, compassion, and growth, including executive function accommodations for ADHD.
    • Prioritizing time with authentic friends while reducing time spent with people who leave you feeling depleted.  This typically includes limiting exposure to social media, which frequently leads to experiences like anxiety, negativity and jealousy. 

    Building a Practice That Works With ADHD

    Let go of thoughts of perfection, a totally quiet mind, or the idea that you’re unable to meditate. With ADHD, a foundation of self-regulation and self-compassion transforms how we see and respond to our experience.  That foundation increases the effectiveness of all that must be accomplished to manage this complex medical condition. Aspire to a sustainable mindfulness practice, whatever that looks for you.  Even when living through difficult times, you will more easily stay in touch with your own wisdom, joy, and compassion.

    Let go of thoughts of perfection, a totally quiet mind, or feeling like you’re unable to meditate.

    Dr. Mark Bertin and Dana Crews are leading a retreat October 10-12, 2025, to support adults navigating life with ADHD, whether you have it yourself, are living with someone, or are a professional in the field. Hosted at the Menla Retreat Center nestled in the serene Catskill Mountains, Held and Whole is a restorative and educational three-day ADHD retreat that will offer practical, mindfulness-based tools to strengthen emotional regulation, deepen self-awareness, and foster authenticity.  We hope to see you there! 

    You can get more information and reserve your spot here. Plus, listeners to this podcast can claim a limited-time 15% early bird discount when they enter code “Mindful” at checkout. Spots are limited!



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  • What’s the Difference Between Transcendental Meditation and Mindfulness? A Teacher Explains

    What’s the Difference Between Transcendental Meditation and Mindfulness? A Teacher Explains

    Meditation is everywhere these days. Guided meditations or visualizations, mindfulness, walking meditations, body scans, and even mantra meditation are taught in classrooms and workplaces as well as being featured on popular meditation apps. Some people swear by their specific type, others dabble in different ones, and many are simply curious to try but have not yet.

    For me, mantra meditation—more specifically Transcendental Meditation (TM)—has been life-changing. In this piece, I explain what TM is, explore its benefits, and discuss differences between TM and mindfulness meditation.

    Fifteen years ago, in 2009, I began meditating. At the time, my life was shifting in almost every possible way. I had just moved back to my hometown of San Francisco after seven years of teaching in Los Angeles. I had been diagnosed with an autoimmune disease, ulcerative colitis. Now, even today, we don’t know everything about this disease, but what we do know is that stress is a major trigger. There I was, diagnosed with a chronic illness, trying to understand my symptoms, manage them, and plan for an unpredictable future. At the same time, another major life event was unfolding: I had just turned 30 and was embarking on the difficult journey of trying to have a baby—an experience that ended up taking three years, filled with doctor’s visits, uncertainty, and loss.

    On top of all this, I was transitioning professionally—moving from being a classroom teacher in LA to working in the central office for SF Unified School District’s new teacher Induction program. It was a lot—personally, professionally, emotionally—and this was the exact moment I started meditating.

    What Is Transcendental Meditation (TM)?

    The style of meditation I learned in 2009 was Transcendental Meditation (TM), through a grant from the David Lynch Foundation offered to employees in the San Francisco Unified School District. TM is a form of mantra-based meditation where you silently repeat a specific word (mantra) to help you focus and transcend ordinary thought patterns. The idea is that the repetition of the mantra allows the mind to settle into a deep state of rest and alertness, fostering a sense of inner peace.

    TM is a form of mantra-based meditation where you silently repeat a specific sound or word (mantra) to help you focus and transcend ordinary thought patterns.

    Learning TM typically involves enrolling at a TM center and paying for instruction, which may be delivered one-on-one or in a small group. When I learned, the program was offered free of charge to SFUSD employees and was conducted in a small group over several sessions, with monthly group check-ins. At the time, the foundation was conducting a clinical trial to explore TM’s impact on health, so participants were divided into two groups: one received instruction in the mantra-based meditation practice immediately, while the other (the control group) began six months later. 

    Regardless of whether you learn TM individually, in a group, or as part of a study, you are given a personal mantra by a certified TM teacher. This mantra—a nonsensical, lyrical word—is meant to be kept private and not shared with others. Some have noted that mantras are assigned based on the age of the practitioner at the time of learning.

    Though TM has its roots in India’s Vedic traditions—some of the oldest known spiritual and philosophical systems, dating back over 3,000 years—the form of TM practiced today originated in the 1950s. While the use of mantras may be linked to ancient Sanskrit texts, TM is taught as a secular practice, distinct from any religious framework. It is presented as a scientific method for reducing stress and enhancing overall health. The technique gained widespread popularity, in part, due to high-profile advocates like The Beatles, who helped bring attention to this form of meditation.

    Scientific research has shown that TM can reduce stress and anxiety, lower blood pressure, and improve overall well-being, immune function,  and sleep. It has been found to enhance cognition, increase creativity, and even help with mental resilience during challenging times. Many people continue to be drawn to TM because of its structured nature—it’s easy to learn, and practitioners are typically taught one-on-one by certified instructors, which provides personalized guidance.

    For me, TM quickly became an anchor in my daily life. As someone who values routines, it was a simple ritual that brought a deep sense of peace and clarity. I found myself looking forward to that post-meditation feeling: lighter, more grounded, and better equipped to face whatever was swirling around me. The anxious thoughts that used to loop endlessly—about infertility, miscarriages, managing colitis through diet, or the stress of potential layoffs as well as the economic recession—began to feel less heavy, less consuming.

    Inspired by the power of TM, I also began to shape a personal approach to mantra-based meditation, one that felt more flexible and accessible. I was curious about how choosing my own mantra or intention might shift the experience. The concept is simple: pick a word or phrase, repeat it silently, and let the mind soften and settle. It’s a calming, effective practice that doesn’t require expensive training or long hours. While TM is one established form of mantra meditation, there are many variations, each adaptable to your own rhythm, needs, and curiosity.

    What Is Mindfulness Meditation?

    Mindfulness meditation is all about being present in the moment, observing your thoughts and feelings without judgment. As teacher and educator Diana Winston explains in her Tedx Talk, this type of meditation can be understood as “paying attention to present-moment experiences with openness, curiosity, and a willingness to be with what is.”

    While it’s common to incorporate an intentional focal point in mindfulness meditation—like the breath, a visual cue like a candle, or bodily sensations—this technique is often practiced by simply sitting or lying down in silence and just being with whatever arises. If worry, anxiety, pinging thoughts, or physical pain cause distraction, the meditator notes the distraction without judgment and then gently returns attention to the present moment.

    This type of meditation is accessible, flexible, and encourages people to start where they are. Similar to TM, studies have shown that mindfulness meditation is effective in reducing symptoms of stress, anxiety, and depression, improving sleep, and increasing the markers of physical, mental, and emotional well-being.

    While mindfulness can be highly effective for calming the mind, some people find it challenging, especially if their mind is constantly racing. The free form offers lots of room for personalization, but that same lack of structure or focus can be frustrating, especially for newer meditators.

    If you’re someone who has tried mindfulness meditation and found it difficult to make progress, let me share why I gravitated toward mantra meditation.

    Mindfulness vs. Transcendental Meditation: Which Is Right for You?

    So, how do you decide which type of meditation is best for you?

    It really comes down to what resonates with you. Mindfulness meditation is all about being present in the moment, observing your thoughts and feelings without judgment. It’s often practiced by focusing on the breath or bodily sensations. While mindfulness can be highly effective for calming the mind, some people find it challenging, especially if their mind is constantly racing. That’s where mantra-based meditation can be helpful. By focusing on a simple word or sound, it can provide an anchor for the mind, making it easier to enter a state of calm.

    For some, mindfulness offers a deeper connection to the present moment, fostering awareness throughout your usual daily activities. For others, TM or mantra meditation can provide quicker relief from mental chatter, especially in stressful moments.

    For some, TM or mantra meditation can provide quicker relief from mental chatter, especially in stressful moments. But for others, mindfulness offers a deeper connection to the present moment, fostering awareness throughout your usual daily activities.

    In my experience, mantra meditation offered a structured way to quiet the mind, whereas mindfulness meditation required more of an open awareness toward the thoughts and emotions that pop up during practice. There’s no one-size-fits-all when it comes to meditation. Some people thrive with mindfulness, while others prefer mantra meditation. And of course, many  benefit from incorporating both practices, depending on the situation.

    A Simple Mantra Meditation Practice for Anyone

    Starting a meditation practice can feel intimidating. There are so many styles, techniques, and ideas about what meditation “should” look like. But in reality, it’s incredibly simple. You don’t need expensive accessories. You don’t need to sit a certain way or clear your mind of all thoughts. You just need a few minutes, a comfortable seat, and a willingness to try. 

    There are so many styles, techniques, and ideas about what meditation “should” look like. But in reality, it’s incredibly simple.

    I practice using a mantra, a simple word or phrase that I repeat silently to focus my mind. I set a timer, close my eyes, and let my thoughts come and go while gently returning to the mantra. That’s it. No pressure, no perfection, just presence. Over time, this small practice has helped me become more creative, more patient, and more resilient. It’s allowed me to meet life’s challenges with a clearer mind and an open heart.

    Start small—just five minutes. Try it for a week and see how you feel. And if you ever have questions or want to learn more about my mantra-based technique, reach out via my website.

    At the end of the day, any form of meditation—mindfulness, mantra, TM, guided or another type—is one of the best gifts you can give yourself. It’s a practice that supports you through life’s toughest moments, enhances your best ones, and ultimately helps you show up as the best version of yourself.

    So, what do you say—let’s get more people meditating! With that goal in mind, I’ve launched a series on TikTok and Instagram called #DeadOrMeditating, aimed at making meditation go viral. Remember when planking took off and people were posting photos of themselves planking in public spaces? That simple trend raised awareness and sparked conversations. Why not do the same with meditation?



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  • 10 Tips to Mindfulness Meditation

    10 Tips to Mindfulness Meditation

    Curious about how to start your own mindfulness meditation practice? This infographic from the Garrison Institute is a great place to begin.

    When it comes to learning a mindfulness meditation practice, or learning anything new for that matter, it helps to bring in some visual representations. Here’s the latest meditation infographic from the Garrison Institute.

    Get all 10 tips below, or click here for the Garrison Institute’s page. Plus, if you’d like a full description of each step, just scroll down. 

    10 Steps to Start Your Mindfulness Meditation Practice

    1. Create time and space. Choose a regular time each day for mindfulness mediation practice, ideally a quiet space free from distractions.
    2. Set a timer. Start with just five minutes, and ease your way up to 15-40 minutes.
    3. Find a comfortable sitting position. Sit cross-legged on the floor, on the grass, or in a chair with your feet flat on the ground. You can also lie down, or find some other position to accommodate mobility or pain issues. The best mindfulness meditation practice is one that works for you and your body’s needs.
    4. Check your posture. Sit up straight, hands in a comfortable position. Keep neck long, chin tilted slightly downward, with your tongue resting gently on the roof of your mouth. Relax your shoulders. Then, close your eyes or use a soft gaze downward 5-10 feet in front of you.
    5. Take a deep breath. Deep breathing in any mindfulness meditation practice helps settle the body, relax the nervous system, and establish your presence in the space.
    6. Direct your attention to the breath. Focus on a part of the body where the breath feels prominent: nostrils, back of throat, diaphragm, chest. Keep one focus; try not to switch.
    7. Maintain attention to your breath. As you inhale and exhale, focus on the breath. If attention wanders, that’s okay. It’s normal for this to happen in any mindfulness meditation practice, even for people who have been doing it for decades! Simply return to the breath. When thoughts come in, which they will, think of them as floating by. Don’t get “hooked” on them—just let them float by and return your attention to your breath.
    8. Keep repeating steps 6-7 for as long as you like. Your mind will wander. Just keep bringing it back to the breath. Think of it like reps in weight lifting: getting distracted isn’t bad, and you’re not doing it wrong, and every time you bring your attention back, you’re actually training and strengthening your focus.
    9. Be king to yourself. Don’t be upset if your focus occasionally drifts, or if you fall asleep. If it helps, you can keep your eyes open, or adjust your posture to keep you more alert if you need to.
    10. Prepare for a soft landing. When the timer goes off, open your eyes when you’re ready. Acknowledge your practice with gratitude.

    Looking for more ways to build your own mindfulness meditation practice? Check out Mindful’s Getting Started page.



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  • Can the Nine Attitudes of Mindfulness Do Harm?

    Can the Nine Attitudes of Mindfulness Do Harm?

    Mindfulness teachers and programs often point to what Jon Kabat-Zinn called the Nine Attitudes of Mindfulness: qualities like non-judging, patience, beginner’s mind, trust, non-striving, acceptance, letting go, gratitude, and generosity.

    While incredibly useful, these attitudes were never meant as commandments. They were meant as reminders, helpful reference points to support mindful awareness and compassionate living. But as mindfulness has been repackaged for the workplace, apps, and secular programs, something has gotten lost in translation.

    Instead of flexible guidance, the Nine Attitudes of Mindfulness have, for many, become rigid ideals. What starts as an invitation to live more mindfully can ultimately distort practice, leading to confusion, passivity, and even harm.

    Here’s the hard truth: misunderstanding or over-applying the Nine Attitudes can create real problems—problems I’ve experienced myself.

    I’ve seen it happen firsthand. At Mindful Leader, we teach these attitudes in our MBSR and Certified Workplace Mindfulness Facilitator (CWMF) programs. And yet, here’s the hard truth: misunderstanding or over-applying them can create real problems—problems I’ve experienced myself.

    Towards a Balanced Application of the Nine Attitudes of Mindfulness

    When I first encountered the Nine Attitudes, they made perfect sense on paper. But living and leading by them left me tied in knots. Should I always be patient, even when urgency matters? Should I never judge, even when judgment is necessary? What was meant to help me navigate life started doing the opposite.

    That experience helped shape Open MBSR, a framework I developed to reimagine mindfulness education for real life: practical, nuanced, and free from dogma. One key shift is learning to hold each mindfulness attitude dialectically, not just understanding its intention, but recognizing its limits and natural counterbalance.

    Before I explain what that looks like in practice, let’s take a closer look at where these attitudes can go wrong, and how we might approach them differently.

    When Good Intentions Aren’t Enough: Misinterpreting the Nine Attitudes

    Non-judging

    • Intention: Observing thoughts and experiences without labeling them good or bad.
    • Misapplication: Dismissing critical thought; accepting harmful behavior without healthy self-protection.
    • Example: Excusing repeated disrespect in a relationship under the guise of “not judging.”

    Patience

    • Intention: Recognizing things unfold in their own time.
    • Misapplication: Mistaking patience for endless waiting.
    • Example: Staying in a toxic job or relationship far longer than is healthy, believing “patience” will fix things.

    Beginner’s Mind

    • Intention: Meeting each moment with openness and curiosity.
    • Misapplication: Ignoring hard-won life experience.
    • Example: Discarding valuable skills in the name of a “fresh perspective,” making things harder than necessary.

    Trust

    • Intention: Trusting your intuition and feelings.
    • Misapplication: Blind trust in immediate feelings without discernment.
    • Example: Making impulsive life decisions because “it felt right,” leading to regret.

    Non-striving

    • Intention: Letting go of fixating on outcomes.
    • Misapplication: Abandoning ambition or direction altogether.
    • Example: Neglecting education or career planning, mistaking apathy for peace.

    Acceptance

    • Intention: Acknowledging reality as it is.
    • Misapplication: Resignation or passivity.
    • Example: Ignoring a serious health issue because “I should just accept it.”

    Letting Go

    • Intention: Releasing attachment.
    • Misapplication: Avoiding necessary emotional work.
    • Example: Suppressing anger instead of processing it.

    Gratitude

    • Intention: Cultivating appreciation.
    • Misapplication: Invalidating genuine distress.
    • Example: Over-focusing on “small joys” while ignoring major life dissatisfaction.

    Generosity

    • Intention: Giving from a place of kindness.
    • Misapplication: Giving without boundaries, leading to burnout.
    • Example: Always putting others first until personal health and stability suffer.

    A New Approach: Dialectical Thinking and the Balance of Opposites

    In Open MBSR, we use a dialectical approach, holding two seemingly opposite ideas at once to find a more balanced, practical balanced path.

    This shows up clearly in Taoist philosophy through the concept of Yin and Yang. Yin and Yang represent stillness and activity, receptivity and initiative, opposites that don’t cancel each other out but support and depend on one another.

    Mindfulness works the same way. Each attitude needs its counterpart to stay balanced.

    How That Looks in Practice

    • Non-judging AND Critical Engagement
    • Patience AND Proactive Change
    • Beginner’s Mind AND Leveraging Experience
    • Trust AND Discernment
    • Non-striving AND Goal Orientation
    • Acceptance AND Advocacy for Change
    • Letting Go AND Emotional Engagement
    • Gratitude AND Acknowledgment of Challenges
    • Generosity AND Boundaries

    When we hold these attitudes dialectically, mindfulness becomes something we can actually live…not just something we perform in a meditation room.

    What to Do When the Teaching Itself Is the Problem

    When I first shared these observations, I encountered pushback. One response stuck with me: the suggestion that these issues stem from people simply not understanding the concepts correctly. If people just grasped what these attitudes really mean, the misapplications wouldn’t happen.

    When a teaching is consistently misunderstood, when practitioners across different backgrounds fall into the same predictable traps, it may be time to examine how we’re teaching rather than blaming students.

    This troubled me. When a teaching is consistently misunderstood, when practitioners across different backgrounds fall into the same predictable traps, it may be time to examine how we’re teaching rather than blaming students.

    The patterns we’ve explored aren’t random. When “non-judging” is consistently interpreted as abandoning critical thinking, when “acceptance” repeatedly becomes passive resignation, and when “letting go” predictably turns into emotional avoidance, these are systemic teaching issues, not individual comprehension failures.

    We’ve been presenting these Nine Attitudes of Mindfulness in isolation, stripped from their original Buddhist context that provided natural balance and guidance. When we extract these powerful concepts without equivalent frameworks, we create conditions where practitioners predictably swing toward unhelpful extremes.

    Revitalizing How We Think About & Teach the Nine Attitudes

    It’s time to take ownership. Something is broken in how we’re teaching these attitudes, and we have the opportunity to fix it.

    That’s why I wrote Open MBSR: Reimagining the Future of Mindfulness. It’s not just about fixing how we teach the Nine Attitudes; it’s about redesigning the entire system to be open, practical, and built for today’s world.

    This isn’t a minor tweak to existing programs. It’s a fundamental transformation. The Nine Attitudes can do harm when misapplied, but add dialectical thinking and they become something truly transformative, authentic, and practical.

    A version of this article was first published March 5, 2024



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  • Mindful Movement: How to Boost Fitness Results with Meditation and Awareness (Target keywords: mindfulness, fitness, meditation)

    Mindful Movement: How to Boost Fitness Results with Meditation and Awareness (Target keywords: mindfulness, fitness, meditation)

    As the world becomes increasingly fast-paced, people are looking for ways to improve their physical and mental well-being. One approach that has gained significant attention in recent years is mindful movement, which combines the principles of mindfulness, fitness, and meditation to achieve better health outcomes. By incorporating mindfulness and meditation into their fitness routine, individuals can experience a range of benefits, from enhanced physical performance to improved mental clarity and reduced stress levels.

    The Power of Mindfulness in Fitness

    Mindfulness, at its core, is about being present in the moment and paying attention to one’s thoughts, feelings, and physical sensations without judgment. When applied to fitness, mindfulness can help individuals develop a greater awareness of their body and its movements, allowing them to optimize their exercise routine and achieve better results. By focusing on the present moment and letting go of distractions, individuals can tap into their inner strength and motivation, leading to a more enjoyable and effective workout experience.

    One of the key benefits of mindfulness in fitness is its ability to enhance physical performance. When individuals are fully engaged in their workout, they are able to tap into their full potential, resulting in improved strength, flexibility, and endurance. Mindfulness also helps individuals develop a greater sense of body awareness, allowing them to move with greater precision and control, reducing the risk of injury and improving overall technique.

    The Role of Meditation in Mindful Movement

    Meditation plays a crucial role in mindful movement, as it helps individuals cultivate a greater sense of awareness and calm, both on and off the mat. By incorporating meditation into their fitness routine, individuals can experience a range of benefits, from reduced stress and anxiety to improved focus and concentration. Meditation also helps individuals develop a greater sense of self-awareness, allowing them to tune into their body’s needs and respond accordingly, whether that means taking a rest day or pushing through a challenging workout.

    There are many different types of meditation that can be incorporated into a mindful movement practice, including loving-kindness meditation, transcendental meditation, and guided meditation. Loving-kindness meditation, for example, involves focusing on sending kindness and compassion to oneself and others, helping to cultivate a greater sense of empathy and understanding. Guided meditation, on the other hand, involves following a guided audio or visualization, helping individuals to relax and focus their mind.

    How to Incorporate Mindfulness and Meditation into Your Fitness Routine

    Incorporating mindfulness and meditation into your fitness routine is easier than you might think. Here are a few tips to get you started:

    • Start small: Begin by incorporating short periods of mindfulness and meditation into your daily routine, such as taking a few deep breaths before a workout or practicing a quick meditation session after a run.

    • Focus on your breath: Bring your attention to your breath, noticing the sensation of the air moving in and out of your body. This can help you stay present and focused, even in the midst of a challenging workout.

    • Listen to your body: Pay attention to your physical sensations, noticing areas of tension or discomfort. This can help you adjust your workout routine and avoid injury.

    • Practice mindfulness in daily activities: Mindfulness isn’t just limited to the gym or meditation cushion. Practice mindfulness in daily activities, such as eating, walking, or even doing the dishes.

    The Benefits of Mindful Movement

    The benefits of mindful movement are numerous, ranging from improved physical health to enhanced mental well-being. Some of the key benefits include:

    • Improved physical performance: Mindful movement can help individuals develop greater strength, flexibility, and endurance, leading to improved overall fitness.

    • Reduced stress and anxiety: Mindfulness and meditation can help individuals reduce stress and anxiety, leading to a greater sense of calm and well-being.

    • Improved focus and concentration: Mindful movement can help individuals develop greater focus and concentration, leading to improved performance in all areas of life.

    • Enhanced self-awareness: Mindfulness and meditation can help individuals develop a greater sense of self-awareness, allowing them to tune into their body’s needs and respond accordingly.

    Common Mindful Movement Practices

    There are many different types of mindful movement practices, each with its own unique benefits and advantages. Some of the most common practices include:

    • Yoga: A physical practice that combines movement, breath, and meditation to promote flexibility, strength, and relaxation.

    • Tai chi: A slow, flowing practice that combines movement, breath, and meditation to promote balance, flexibility, and relaxation.

    • Pilates: A physical practice that combines movement, breath, and meditation to promote core strength, flexibility, and body awareness.

    • Walking: A simple yet powerful practice that involves paying attention to the sensation of your feet touching the ground, promoting relaxation and reducing stress.

    Conclusion

    Mindful movement is a powerful approach to fitness that combines the principles of mindfulness, fitness, and meditation to achieve better health outcomes. By incorporating mindfulness and meditation into their fitness routine, individuals can experience a range of benefits, from enhanced physical performance to improved mental clarity and reduced stress levels. Whether you’re a seasoned athlete or just starting out on your fitness journey, mindful movement can help you achieve your goals and cultivate a greater sense of overall well-being.

    Frequently Asked Questions

    Q: What is mindful movement?
    A: Mindful movement is an approach to fitness that combines the principles of mindfulness, fitness, and meditation to achieve better health outcomes.

    Q: How do I incorporate mindfulness and meditation into my fitness routine?
    A: Start by incorporating short periods of mindfulness and meditation into your daily routine, focusing on your breath, and listening to your body.

    Q: What are the benefits of mindful movement?
    A: The benefits of mindful movement include improved physical performance, reduced stress and anxiety, improved focus and concentration, and enhanced self-awareness.

    Q: What are some common mindful movement practices?
    A: Common mindful movement practices include yoga, tai chi, Pilates, and walking.

    Q: Do I need to be flexible or have prior experience with mindfulness and meditation to practice mindful movement?
    A: No, mindful movement is accessible to everyone, regardless of age, ability, or experience level. Start slow, be gentle with yourself, and have fun!

    Q: Can I practice mindful movement at home?
    A: Yes, mindful movement can be practiced anywhere, at any time. Find a quiet space, put on some calming music, and get started with some simple stretches or movements.

    Q: How often should I practice mindful movement?
    A: Aim to practice mindful movement at least 2-3 times per week, ideally daily if possible. Consistency is key to experiencing the benefits of mindful movement.

    mindful-movement-how-to-boost-fitness-results-with-meditation-and-awareness-target-keywords-mindfulness-fitness-meditation

  • Summer Meditation Retreat: 6 Mindfulness Practices for Self-Care

    Summer Meditation Retreat: 6 Mindfulness Practices for Self-Care

    Summary

    • During the summer mindfulness can become an invitation to savor things more completely.
    • Rather than only appreciating the best experiences, savoring every aspect of life allows us to discover the gifts that often hide within unwelcome or challenging moments.
    • Savor the summer with a free collection of 6 guided meditations from expert mindfulness teachers.

    The word “savoring” crops up a lot in instructions for mindful eating, but why stop there? Inspired by that notion, I decided to challenge myself to a week of savoring things. As I started out, I began to see that I was automatically leaving lots of things out—things that were, well, unsavory—so the challenge had to undergo some immediate reengineering. It would have to become about savoring everything. Yikes.

    If I was going to savor the unsavory I would have to be thankful somehow for whatever came my way.

    That immediately led me to the understanding that if I was going to savor the unsavory I would have to be thankful somehow for whatever came my way. I would have to embrace the artificially sweetened (but still valuable) “attitude of gratitude.” It was a bit of a revelation. What I was prepared for was taking time to really enjoy things, in the present moment. What I wasn’t prepared for was how much it would challenge underlying attitudes and assumptions. When the week was over, I came to some conclusions about how savoring can reach into every area of life.

    6 Ways to Savor the Moment

    By Barry Boyce

    1) When things are good…savor the joy

    When things are good, it should be easy to savor them. But it took more effort to savor something I already appreciated than I would have imagined. Joy came in the sudden realization that the body is always in the present, no matter where my thoughts take me, and I can always return to that.

    2) When it’s every kind of bad…savor the resilience

    I can glimpse the fact that pain, whether physical or emotional, is something that lets us know we are alive. And as we try to manage it as best we can, we are humbled, we are vulnerable, we seek help. We find a way. We bounce back. And, as we savor the equanimity, we learn to take the good and the bad.

    3) When it’s boring…savor the freedom

    As we all keep discovering in meditation, we don’t really need to keep ourselves occupied with extra thoughts. It’s peaceful to take a break from that. My savoring challenge helped me learn (once again) to savor the freedom from the need to entertain myself every minute of the day.

    4) When it’s unwieldy…savor the laughter

    When things go haywire, the same tendency we have with hassles—to indulge in some “why me?” time—can easily take over. But, I’m starting to really appreciate the antidote that a meditation teacher friend of mine told me about: Just say “Why not me?”

    5) When you’re alone…savor the space

    In the right doses, being by ourselves can be deeply restorative. It can help us discover a deep reservoir of contentment that does not need to be chased after. That kind of space—a space of awe and wonder and simplicity—is well worth savoring. It may be the most savory treat of all.

    6) When you’re with others…savor the companionship

    The sheer joy of a shared laugh. The moments of listening when you need to be heard. The shoulder to cry on. Someone to share ups and downs, without caring which it is. I’m blessed with friends all over the world, people I can connect with within minutes no matter how long it’s been. Other human beings…what’s not to savor?

    Summer Meditation Retreat: 6 Mindfulness Practices for Self-Care

    Day 1: Connect With Presence

    By Sharon Salzberg

    If we can practice savoring the present moment when we’re sitting in formal meditation, we can also practice while standing in line at the grocery store, sitting anxiously in a doctor’s waiting room, or sitting down for a meal in good company. A portable exercise in meditation is focusing on the sensations of the in- and out-breath. If the breath is not a comfortable place for you, choose another object of attention like the sensation of your hands touching your knees.

    A 10-Minute Breathing Meditation

    This variation of breath meditation can be especially supportive if you feel restless or bored. Savor the freedom to simply let your mind be. It doesn’t matter how many times your attention wanders or how long you may dwell in distraction during this summer meditation. The practice is gently letting go and, with kindness toward yourself, beginning again.

    1. Sit comfortably and relax. Let your attention settle on the feeling of the breath at the nostrils, chest, or abdomen. As you breathe in make the silent mental note “in,” and as you breathe out you can count “one.” This becomes inhale “in,” exhale “one,” inhale “in,” exhale “two,” all the way up to ten. When you get to ten you can begin again.
    2. If your mind becomes distracted, and you lose touch with the breath—that’s OK. You can begin again. Stay connected to the rhythm of the breath with the mental note and the number.
    3. See if your awareness of the breath can be full and complete. Your attention is wholehearted with “in, five,” “in, six,” “in, seven,” all the way through to ten. Each breath is full and complete on its own—with the counting there to support you.
    4. When you feel ready, you can move into the rest of your day.

    A 7-Minute Meditation to Rest Your Attention

    Our habitual tendency is to grasp a thought or a feeling, to build an entire world around it, or push it away and struggle against it. It can be helpful to instead note what is painful, pleasant, or otherwise. Here we stay even, balanced, and calm, as we recognize what arises and bring our attention back, one breath at a time.

    1. Sit comfortably or lie down. Settle in to a comfortable position.
    2. Center your attention on the sensations of the in- and out-breath, at the nostrils, chest, or abdomen. As you feel the sensations of the breath, you can make a mental note of “breath” with the in-breath and then again with the out-breath.
    3. When a thought or feeling arises that’s strong enough to take your attention away from the breath, note it silently as “not breath.” You don’t have to judge yourself; you don’t have to get lost in a thought or elaborate it. Recognize that it’s simply not the breath.
    4. Bring your attention back to the sensations of the breath. Some of your thoughts or feelings may be tender, caring, cruel, or hurtful, but they’re not the breath. You can recognize them, let them go, and bring your attention back to the sensations of the breath.
    5. When you feel ready, come back to your surroundings.

    Day 2: Connect With Yourself

    By Sebene Selassie

    Belonging is the sense of ease and joy we can savor when we are truly present. Often we don’t feel like we belong because we’re caught in feelings of loneliness, anxiety, and doubt. Feelings of not belonging are learned over time and lead us to think that there’s something wrong with us, that we’re not enough, that we don’t belong—but we do. By the very nature of our existence, we belong. Mindfulness helps us remember this by allowing us to experience belonging in any moment.

    A 9-Minute Meditation to Listen to Your Body

    Meditation can help us be more present to life, and mindfulness of body and breath help ground that presence. It’s only when we’re present with each moment that we can savor our experience. This summer meditation invites you to try grounding yourself throughout the day, feeling the body and using the inquiry, “What’s happening in my body right now?”

    1. Find a comfortable posture. You don’t have to do anything special, just make sure that you’re relaxed and alert. Lower your gaze and give yourself the opportunity to go inward.
    2. Bring awareness to the sensations you notice while sitting. It can take some time and practice to feel sensations in the body rather than think about them. Is there a sensation in the body that’s particularly strong or clamoring for attention? It’s OK if you don’t notice anything. Just recognize your experience as it is and see if you can bring a sense of curiosity to it. You can ask yourself, “What’s happening in my body right now?”
    3. Whatever is happening, continue this inquiry. Notice the sensations that are present. When the mind starts to wander, gently bring your awareness back to the body. Again, ask yourself, “What’s happening in my body right now?”
    4. Bring the same curiosity to your breath. If the breath is not a comfortable place for you, continue grounding in sensations of the body. Otherwise, take a moment to connect to the natural rhythm of your breath. Notice your belly rising and falling. You can always ask yourself, “What’s happening in my body right now?”
    5. Know that you can come back to the body at any moment, as you come back to the space around you.

    A 7-Minute Meditation to Welcome Open Awareness

    Open awareness meditation is often associated with the metaphor of the mind being like an open sky. We can observe thoughts, sensations, sounds, but they simply pass like clouds in the sky, or they can flow like a river savor the space between you and what drifts past. The sky is not bothered, the river is not changed, everything is carried by the current of awareness.

    1. Find a comfortable posture. If you like you can gaze down softly at a point in front of you. Allow your body to soften and rest. Feel the connection between your body and the floor or the chair beneath you.
    2. Bring your awareness to the sensations of being right here, right now. Begin to listen to the play of sounds around you. You can notice sounds that are loud or soft, far or near—just listening. You don’t need to name the sound, or follow the sound, just listen in a relaxed and open way. Notice how all sounds arise and vanish as you listen.
    3. Sense that your awareness is expanding to be like the sky—open, clear, vast. Allow your awareness to extend in every direction. Sounds come and go, moving through the sky of your awareness, appearing and disappearing as you rest in this open awareness. You might notice that thoughts and images also arise and vanish. You can let them come and go without resistance or grasping.
    4. Allow the breath or sensations in the body to move like a breeze in this open sky of awareness. Notice that this awareness is naturally clear and spacious. Allow all sounds, thoughts, and sensations, feeling that spaciousness.
    5. As you lift your gaze, pause for a moment to reorient to the space around you.

    Day 3: Connect With Everything

    By Jessica Morey

    We tend to focus our minds on what is wrong or threatening or what could harm us so that we might be better protected through the vagaries of life. But if we allow that bias to run rampant, we risk missing out on what’s beautiful, joyful, and nourishing in our lives. Not to mention, we grow less equipped to cultivate beauty and joy and nourishment in ourselves.

    A 14-Minute Summer Meditation to Appreciate Joy

    Perhaps it seems strange to investigate what we consider to be a positive emotion, but we often miss joy. We don’t pay a lot of attention to it and let it slip by without much notice. The good news is, there are practices to cultivate joy. It can be sparked by something enjoyable, or we can attend to and support joy in our felt experience. One of the great ways to do that is to savor—really stop and savor—what’s beautiful and good in life.

    1. Take a seat or lie down if you’re in a place where you can do that. Take a few deep breaths, lengthening your inhale and your exhale. During these opening breaths, notice how you’re feeling. If you’re feeling tired or drowsy, emphasize the inhale. If you’re feeling agitated or restless, emphasize the exhale. Then allow your breath to come to its natural rhythm.
    2. Now bring to mind recent joyful moments. Alternatively, you could reflect on things you’re grateful for in your life. Choose a few moments of joy and gratitude to focus on.
    3. Reflect on receiving the joy of these experiences. Bring your attention into your body. Notice how you experience joy in this moment. Where do you feel it in your body? The chest, the belly, the throat, the face? What do you notice? Is there a temperature to the joy? Is there a flow or movement to the energy of joy in your body?
    4. If you lose that felt sense of connection, just recall the images, people, or situations that bring you joy. Then return to savoring the felt sense of joy in your body. Breathe into it.
    5. Take a moment to reflect on the people, places, or situations that bring you joy. What were the things that really inspired a felt sense of joy for you? How can you bring more of that into your life?
    6. When you’re ready, bring your attention back to your environment. Take a deep breath. Orient yourself to the space around you and notice how you feel right now.

    A 14-Minute Meditation to Explore What’s True

    Longing is a vulnerable emotion, but it’s also very important. It directs us toward what we want in the world—where we want to go, what we value, what we want to create. When we can stay with the emotion and get to know it on a deeper level, there’s a great deal of wisdom at our disposal. If we can feel into it, be with it, and notice what’s underneath and inside of it, we can then better decide how we want to respond next.

    1. Settle into a comfortable position. You may be seated, or you’re welcome to lie down. Wherever you are, take a few deep breaths. You can cast your gaze down and ahead.
    2. Feel into your body and ask yourself: Is there anything I need right now? Is there anything I’m longing for in this moment? You may want something to be different, or you may be longing for a particular experience. Ask yourself: What do I want? What do I need?
    3. If nothing is emerging for you, bring to mind a recent experience when you really wanted something. Maybe you wanted to be seen or acknowledged; maybe you wanted to connect with a certain person, or you wanted someone to call you or attend to you. Identify a recent experience you had of longing and consider the situation, the people, the place.
    4. Turn your attention toward the felt sense of the wanting. Hold this feeling of wanting, and as you do, see if you can identify what it is that you want—below the particularities. What universal need are you touching upon? Maybe you want respect, ease, joy, or connection.
    5. Consider this question: How could I meet this need? Take a few moments to explore the creative ways this need could be met.
    6. Take a few deep breaths. Feel your body on the chair or on the ground. When you’re ready, lift your gaze.



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  • From Stress to Serenity: The Science Behind Mindfulness and Its Benefits

    From Stress to Serenity: The Science Behind Mindfulness and Its Benefits

    Introduction

    In today’s fast-paced world, stress and anxiety have become an integral part of our daily lives. The constant pressure to perform, meet deadlines, and manage personal relationships can take a toll on our mental and physical health. However, there is a powerful tool that can help us navigate these challenges and find peace in the midst of chaos: mindfulness. The practice of mindfulness has been around for centuries, but it’s only recently that science has begun to uncover its numerous benefits. In this article, we’ll delve into the science behind mindfulness, its benefits, and how it can help us transition from stress to serenity.

    What is Mindfulness?

    Mindfulness is the practice of being fully present and engaged in the current moment, while cultivating a non-judgmental awareness of one’s thoughts, feelings, and bodily sensations. It involves paying attention to the present moment with openness, curiosity, and a willingness to be with what is, as it is. Mindfulness is not about achieving a specific state or stopping one’s thoughts completely; rather, it’s about learning to observe them without getting caught up in them. This practice can be applied to various aspects of life, including meditation, yoga, and even daily activities like eating or walking.

    The Science Behind Mindfulness

    Research has shown that mindfulness can have a significant impact on both the brain and body. When we practice mindfulness, our brain undergoes a series of changes that can lead to a decrease in stress and anxiety. One of the key areas affected is the amygdala, the part of the brain responsible for processing emotions. Regular mindfulness practice can reduce the size and activity of the amygdala, leading to a decrease in the production of stress hormones like cortisol. Additionally, mindfulness has been shown to increase the production of neurotransmitters like serotonin and dopamine, which are associated with feelings of happiness and relaxation.

    Benefits of Mindfulness

    The benefits of mindfulness are numerous and well-documented. Some of the most significant advantages of incorporating mindfulness into your daily routine include:

    • Reduced stress and anxiety: Mindfulness has been shown to decrease the production of stress hormones and increase feelings of relaxation and calmness.

    • Improved sleep: Practicing mindfulness can help improve sleep quality and duration by reducing stress and promoting relaxation.

    • Increased focus and concentration: Mindfulness can improve attention and reduce mind-wandering, leading to greater productivity and efficiency.

    • Enhanced emotional regulation: Mindfulness can help individuals better understand and manage their emotions, leading to improved relationships and decision-making.

    • Boosted immune system: Research has shown that mindfulness can have a positive impact on the immune system, reducing inflammation and increasing antibody production.

    Mindfulness in Daily Life

    While mindfulness is often associated with meditation and yoga, it can be applied to various aspects of daily life. Some examples of mindfulness in action include:

    • Eating mindfully: Paying attention to the taste, texture, and smell of food can help reduce stress and increase enjoyment of meals.

    • Walking mindfully: Focusing on the sensation of each step, the movement of the legs, and the rhythm of the breath can help reduce mind-wandering and increase feelings of calmness.

    • Communicating mindfully: Practicing active listening and being fully present in conversations can help improve relationships and reduce conflict.

    Mindfulness and Mental Health

    Mindfulness has been shown to have a positive impact on mental health, particularly in the treatment of anxiety and depression. By reducing stress and increasing feelings of relaxation and calmness, mindfulness can help alleviate symptoms of these conditions. Additionally, mindfulness can help individuals develop a greater sense of self-awareness, allowing them to better understand and manage their emotions. This increased self-awareness can lead to improved emotional regulation, reduced rumination, and increased resilience.

    Mindfulness and Physical Health

    The benefits of mindfulness extend beyond mental health, with a positive impact on physical health as well. Regular mindfulness practice has been shown to reduce chronic pain, lower blood pressure, and improve immune function. Additionally, mindfulness can help individuals develop healthier habits, such as regular exercise and balanced eating, leading to improved overall health and well-being.

    Getting Started with Mindfulness

    Incorporating mindfulness into your daily routine can be simple and straightforward. Here are a few tips to get you started:

    • Start small: Begin with short periods of mindfulness practice, such as 5-10 minutes a day, and gradually increase as you become more comfortable with the practice.

    • Find a quiet space: Identify a quiet, comfortable space where you can practice mindfulness without distractions.

    • Focus on the breath: Bring your attention to the breath, noticing the sensation of the air moving in and out of the body.

    • Be patient: Remember that mindfulness is a practice, and it’s okay if your mind wanders. Gently bring your attention back to the present moment without judgment.

    Common Mindfulness Practices

    Some common mindfulness practices include:

    • Meditation: Sitting comfortably with eyes closed, focusing on the breath or a mantra.

    • Yoga: Combining physical postures with deep breathing and meditation techniques.

    • Body scan: Lying down or sitting comfortably, bringing attention to different parts of the body, starting from the toes and moving up to the head.

    • Loving-kindness meditation: Focusing on sending kindness and compassion to oneself and others.

    Conclusion

    In conclusion, mindfulness is a powerful tool that can help us navigate the challenges of modern life and find peace in the midst of chaos. By reducing stress and anxiety, improving sleep, and increasing focus and concentration, mindfulness can have a significant impact on both mental and physical health. Whether you’re looking to improve your relationships, boost your immune system, or simply find more joy and fulfillment in life, mindfulness can help. With its numerous benefits and simple, straightforward practices, mindfulness is an accessible and effective way to cultivate serenity and well-being in today’s fast-paced world.

    FAQs

    Q: What is mindfulness, and how does it differ from meditation?
    A: Mindfulness is the practice of being fully present and engaged in the current moment, while meditation is a specific technique used to cultivate mindfulness. While meditation is often used to practice mindfulness, the two are not the same.

    Q: Do I need to be a certain age or have a specific background to practice mindfulness?
    A: No, mindfulness is accessible to anyone, regardless of age or background. It’s a simple and straightforward practice that can be adapted to suit individual needs and preferences.

    Q: How long does it take to see the benefits of mindfulness?
    A: The benefits of mindfulness can be experienced immediately, with reduced stress and improved mood often reported after just a few minutes of practice. However, consistent practice over time can lead to more significant and lasting benefits.

    Q: Can mindfulness be practiced in daily activities, or is it only done through meditation?
    A: Mindfulness can be practiced in daily activities, such as eating, walking, or communicating. It’s not limited to meditation, and can be incorporated into various aspects of life.

    Q: Is mindfulness a replacement for medical treatment or therapy?
    A: No, mindfulness is not a replacement for medical treatment or therapy. While it can be a useful complementary practice, it should not be used as a substitute for professional medical or therapeutic care.

  • What Is Mindfulness? – Mindful

    What Is Mindfulness? – Mindful

    Summary

    What Is Mindfulness? The practice of being fully present and aware of your current experience—without overreacting or getting lost in thoughts.

    Core Concept: It’s an innate human ability that you can access and cultivate through practices like seated, walking, standing, or moving meditation.

    Benefits: Mindfulness enhances focus and performance, reduces stress, deepens self-insight, and fosters compassion toward oneself and others.

    Practical Insights:

    • Everyday Integration: Mindfulness can be applied through brief pauses and by merging it with activities such as yoga or sports.
    • Mind-Body Connection: Mindfulness meditation begins in the body; awareness of your physical posture and sensations is essential.

    Meditation Posture Tips:

    • Sit on a stable surface (chair, cushion, bench) ensuring your feet are grounded or legs comfortably crossed.
    • Keep your spine naturally curved, shoulders relaxed, and chin slightly dropped. Let your gaze be soft.
    • Focus on your breath and gently return your attention when distractions arise.

    What Is Mindfulness?

    Mindfulness. It’s a pretty straightforward word. It suggests that the mind is fully attending to what’s happening, to what you’re doing, to the space you’re moving through. That might seem trivial, except for the annoying fact that we so often veer from the matter at hand. Our mind takes flight, we lose touch with our body, and pretty soon we’re engrossed in obsessive thoughts about something that just happened or fretting about the future. And that makes us anxious.

    Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive.

    Yet no matter how far we drift away, mindfulness is right there to snap us back to where we are and what we’re doing and feeling. If you want to know what mindfulness is, it’s best to try it for a while. Since it’s hard to nail down in words, you will find slight variations in the meaning in books, websites, audio, and video.

    The Definition of Mindfulness

    Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

    Mindfulness is a quality that every human being already possesses, it’s not something you have to conjure up, you just have to learn how to access it.

    The Types of Mindfulness Practice

    While mindfulness is innate, it can be cultivated through proven techniques. Here are some examples:

    1. Seated, walking, standing, and moving meditation (it’s also possible lying down but often leads to sleep);
    2. Short pauses we insert into everyday life;
    3. Merging meditation practice with other activities, such as yoga or sports.

    The Benefits of Mindfulness Practice:

    When we meditate it doesn’t help to fixate on the benefits, but rather to just do the practice, and yet there are benefits or no one would do it.

    When we’re mindful, we reduce stress, enhance performance, gain insight and awareness through observing our own mind, and increase our attention to others’ well-being.

    Mindfulness meditation gives us a time in our lives when we can suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness—to ourselves and others.

    8 Facts About Mindfulness:

    1. Mindfulness is not obscure or exotic. It’s familiar to us because it’s what we already do, how we already are. It takes many shapes and goes by many names.
    2. Mindfulness is not a special added thing we do. We already have the capacity to be present, and it doesn’t require us to change who we are. But we can cultivate these innate qualities with simple practices that are scientifically demonstrated to benefit ourselves, our loved ones, our friends and neighbors, the people we work with, and the institutions and organizations we take part in
    3. You don’t need to change. Solutions that ask us to change who we are or become something we’re not have failed us over and over again. Mindfulness recognizes and cultivates the best of who we are as human beings.
    4. Mindfulness has the potential to become a transformative social phenomenon. Here’s why:
    5. Anyone can do it. Mindfulness practice cultivates universal human qualities and does not require anyone to change their beliefs. Everyone can benefit and it’s easy to learn.
    6. It’s a way of living.  Mindfulness is more than just a practice. It brings awareness and caring into everything we do—and it cuts down needless stress. Even a little mindfulness makes our lives better.
    7. It’s evidence based. We don’t have to take mindfulness on faith. Both science and experience demonstrate its positive benefits for our health, happiness, work, and relationships.
    8. It sparks innovation. As we deal with our world’s increasing complexity and uncertainty, mindfulness can lead us to effective, resilient, low-cost responses to seemingly intransigent problems.

    Mindfulness Is Not All in Your Head

    When we think about mindfulness and meditating (with a capital M), we can get hung up on thinking about our thoughts: we’re going to do something about what’s happening in our heads. It’s as if these bodies we have are just inconvenient sacks for our brains to lug around.

    Having it all remain in your head, though, lacks a feeling of good old gravity.

    Meditation begins and ends in the body. It involves taking the time to pay attention to where we are and what’s going on.

    That approach can make it seem like floating—as though we don’t have to walk. We can just waft.

    But meditation begins and ends in the body. It involves taking the time to pay attention to where we are and what’s going on, and that starts with being aware of our body. That very act can be calming, since our body has internal rhythms that help it relax if we give it a chance.

    How to Sit for Meditation Practice

    Here’s a posture practice that can be used as the beginning stage of a period of meditation practice or simply as something to do for a minute, maybe to stabilize yourself and find a moment of relaxation before going back into the fray. If you have injuries or other physical difficulties, you can modify this to suit your situation.

    1. Take your seat. Whatever you’re sitting on—a chair, a meditation cushion, a park bench—find a spot that gives you a stable, solid seat, not perching or hanging back.
    2. Notice what your legs are doing. If on a cushion on the floor, cross your legs comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it’s good if the bottoms of your feet are touching the floor.
    3. Straighten—but don’t stiffen— your upper body. The spine has natural curvature. Let it be there. Your head and shoulders can comfortably rest on top of your vertebrae.
    4. Situate your upper arms parallel to your upper body. Then let your hands drop onto the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. Too far forward will make you hunch. Too far back will make you stiff. You’re tuning the strings of your body—not too tight and not too loose.
    5. Drop your chin a little and let your gaze fall gently downward. You may let your eyelids lower. If you feel the need, you may lower them completely, but it’s not necessary to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it.
    6. Be there for a few moments. Relax. Pay attention to your breath or the sensations in your body.
    7. Begin again. When your posture is established, feel your breath—or some say “follow” it—as it goes out and as it goes in. (Some versions of the practice put more emphasis on the outbreath, and for the inbreath you simply leave a spacious pause.) Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing this—in a few seconds, a minute, five minutes—return your attention to the breath. Don’t bother judging yourself or obsessing over the content of the thoughts. Come back. You go away, you come back.
    8. That’s it. That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue.

    Try This Beginner’s Mindfulness Meditation:

    A 5-Minute Breathing Meditation To Cultivate Mindfulness. This practice is designed to reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills.

    Learn more About Mindfulness:

    Explore the science of mindfulness, learn how to meditate, and how to practice mindful movement, plus dispel some of the myths of mindfulness with Mindful’s Getting Started Guide.

    How to Practice Mindfulness 

    Becoming more aware of where you are and what you’re doing, without becoming overly reactive or overwhelmed by what’s going on around you.
    Read More 

    • Mindful Staff
    • December 12, 2018

    5 Simple Mindfulness Practices for Daily Life 

    Your day-to-day activities offer ample opportunities to call up mindfulness in any moment. These simple practices will breathe space into your daily routines.
    Read More 

    • Parneet Pal, Carley Hauck, Elisha Goldstein, Kyra Bobinet, and Cara Bradley
    • October 14, 2024



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  • How to Model Mindfulness When Talking to Kids

    How to Model Mindfulness When Talking to Kids

    Kids are highly perceptive—so how can we give them feedback while also modeling mindfulness, calm, and kindness? Mindfulness Director and educator Alex Tzelnic shares tried-and-true tips for effective, mindful communication, whether in the classroom or at home.

    Summary

    • Modeling mindfulness when we communicate with kids and students is a research-backed educational tool.
    • Giving wise feedback is a framework for encouraging students’ learning, without the sense they’re being criticized.
    • Teachers can create a Mindful Language Cheat Sheet with go-to phrases for clarity, calm, and kindness.

    As much as we might like to believe that growing up involves possessing wisdom, kids have a way of undermining that perception. Think of how often our most well-intentioned advice is met with a dramatic eye roll. It can even feel like sarcasm is the primary purpose of eyeballs, with sight being just a byproduct, particularly if it is unsolicited feedback you’ve deigned to offer up.

    Yet kids are also often in need of feedback. Without feedback they would be in danger of losing the eyes they are so adept at rolling (“Don’t run with scissors!”). Of course, their job is to test boundaries, and our job as educators and caregivers is to nudge them toward navigating those boundaries independently without letting them fall off the cliff. It can be a delicate balance.

    As a Mindfulness Director at a PK-8 school, I often think about the ways we communicate with students and how language can be such a powerful way to model mindfulness.

    What Happens When Teachers Model Mindfulness?

    At the start of this school year, I shared with the faculty at my school just how impactful our communication styles can be. I related one of my favorite studies on mindfulness. It involved 599 high school students, and took place over the course of the year. The study found that students that had merely perceived their teachers as more mindful at the start of the year showed greater development in mindfulness and compassion by the end of the year.

    The point I was trying to make was that one doesn’t have to have a deeply developed personal practice to have an impact on student well-being. As someone trying to encourage teachers to incorporate mindfulness into their classrooms, I wanted to let them know their ability to implicitly model mindfulness might be more powerful than any explicit mindfulness lessons. After all, teaching your own curriculum is challenging in and of itself, and people feel uncomfortable implementing a tool that is not part of their own personal repertoire. If somebody asked me to start weaving chemistry into my lessons, I’d be hard-pressed to even know where to begin.

    One doesn’t have to have a deeply developed personal practice to have an impact on student well-being.

    It can be illuminating to grasp that how we show up and engage with students can be a crucial factor in their development. The study identified the characteristics of a mindful teacher as one that is calm, clear, and kind. The researchers concluded, “The presence of a calm, clear, and kind teacher can support students’ holistic growth, whether through modeling or need fulfillment.” Language can impart the kind of coded lessons that could meaningfully influence student behavior, letting them know that they are seen and supported, and in turn helping them see and support others.

    How to Give Wise Feedback

    Of course, it can be difficult to communicate with clarity, calmness, and kindness, particularly when you are outnumbered by an audience that is there because it has to be, and not necessarily because it wants to be. Though we might assume our statements are innocuous, from the student perspective much of our communication can feel critical. Asking, “Did you complete the assignment?” could be interpreted by a student as their teacher thinking they’re  too inept to remember to get work done on their own.

    To help with inadvertent critiquing, I also shared the concept of “wise feedback” with my faculty. Psychologist David Yeager explained that providing a clear and transparent statement about the reason feedback is being given helps adolescents understand that one has high standards that can be met, and the feedback comes across as encouragement rather than nagging. “I’m wondering if you completed that assignment, because there are some fascinating nuggets in there and I’m looking forward to hearing your thoughts on them,” lands much differently.

    Language can impart the kind of coded lessons that could meaningfully influence student behavior, letting them know that they are seen and supported, and in turn helping them see and support others.

    Yeager pointed to a study he conducted in which seventh grade social studies teachers returned papers to their students with corrections and either a neutral note or a note featuring wise feedback. Eighty percent of students who received the wise feedback ended up revising their essays as opposed to forty percent in the neutral note group. Anecdotally, I can report that the use of wise feedback in my own pedagogy has led to a significant reduction in eye rolling.

    Mindful Language, Made Easy

    At the end of my session with the faculty, I expressed that I was confident most teachers probably already do express the elements of mindful teaching even if they don’t realize it. One of the hallmarks for being an educator is having the patience and compassion required to nurture learning. But in the words of the Zen teacher Shunryu Suzuki, “You are perfect as you are and you could use a little improvement.” To expand our collective repertoire of mindful phrases, I gave everyone an index card so that we could take advantage of the assembled wisdom.

    I asked teachers to help me create a “mindful language cheat sheet” that featured language they use when they are trying to communicate with clarity, calmness, and kindness. In other words, it was a collection of wise feedback. I then sent out a document that compiled these phrases, which featured such pearls of wisdom as:

    • Everything is figureoutable.
    • Worrying is paying a debt you don’t owe.
    • This is one day. There are many days.
    • Everyone’s best looks different. Focus on what your best looks like.
    • I’m walking with you in this.
    • When in doubt, breathe it out.

    Thus, we were equipped with language to start the year that could help cut to the heart of the matter, support students through challenging moments, and bring a little levity to the proceedings.

    In the ancient lore of meditation and mindfulness, we hear stories of legendary teachers who effortlessly transmit all their wisdom to adoring and rapt students in a single act. It’s an impossibly high bar for modern educators, of course, and not how regular learning occurs, which is most often in tiny moments that accumulate over the course of years. For us mere mortals that find ourselves in the position of dispensing wisdom—whether it is to students of mindfulness, students of chemistry, or students of Play-Doh—it typically takes a much higher word count to get our point across. Teaching is hard. But don’t forget, everything is figureoutable.



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