What is mindfulness?
As humans, we have a tendency to work on autopilot a lot of the time – completing tasks automatically without really giving them any thought. Consider your drive to work in the morning. Are you thinking about changing gears and steering, or are you mentally planning the day ahead? Or, when you eat a snack while watching TV, do you think about the feel, taste and sensation, or do you simply find yourself with an empty packet and no memory of having eaten anything?
These are both examples of what we might think of as being on autopilot – something many of us can relate to. When we're busy or juggling different commitments, it can be easy to move through the day without paying much attention to our thoughts, feelings or surroundings. Mindfulness encourages us to notice these experiences and bring our attention back to the present moment.
Mindfulness won't eliminate life's pressures, but with practice, it can help us become more aware of how we respond to everyday experiences.
The most common way this technique is practised is through mindful meditation. This usually involves focusing attention on experiences such as sights, sounds, thoughts and physical sensations. Some people find meditation difficult at first, particularly when their mind feels busy. With practice, mindfulness can help people notice their thoughts without automatically reacting to or judging them.
Other forms of mindfulness practice may involve physical movement. Exercises such as yoga and Tai Chi both involve meditative movements that can help improve physical self-awareness and quiet the mind.
Some people find mindfulness practices helpful for supporting their mental wellbeing. Mindfulness is also incorporated into more structured approaches, such as mindfulness-based stress reduction and mindfulness-based cognitive therapy, which we explore below.
In this video, Kat Nicholls, content creator at Happiful, explores the topic of mindfulness, sharing what it is and how it can help.
What is mindfulness-based stress reduction (MBSR)?
Stress is a natural response to pressure, but ongoing stress can affect our physical and mental wellbeing. Mindfulness-based stress reduction (MBSR) is a structured approach that uses mindfulness techniques to help people manage stress.
MBSR looks to help people cope with stress using mindfulness techniques such as gentle stretching, mindful meditation and other mind-body exercises. The aim is to offer greater clarity on what is happening, and to help people recognise stress triggers and deal with them in a productive manner.
What is mindfulness-based cognitive therapy (MBCT)?
Mindfulness-based cognitive therapy (MBCT) combines mindfulness practices, such as meditation and breathing exercises, with elements of cognitive behavioural therapy (CBT). It aims to help people become more aware of their thoughts and feelings and recognise patterns that may affect their wellbeing.
MBCT was originally developed to support people experiencing recurrent depression. It may be recommended for some people with depression, including those at greater risk of relapse.
What are the benefits of mindfulness?
Mindfulness encourages us to pay attention to the present moment and become more aware of our thoughts, feelings and surroundings. Some people find that practising mindfulness supports their mental wellbeing and helps them respond to everyday thoughts and feelings with greater awareness.
Mindfulness may help people to:
- become more aware of their thoughts and feelings
- notice habitual reactions and patterns
- bring their attention back to the present moment
- feel more aware of their physical sensations and surroundings
- approach everyday experiences with greater awareness and curiosity.
Everyone's experience of mindfulness is different, and it may not feel helpful or suitable for everyone. It can take time and practice to find out whether mindfulness is right for you.
Mindfulness is sometimes incorporated into approaches designed to support particular health and wellbeing concerns. However, experiences of mindfulness vary, and it may not be suitable or helpful for everyone. If you're experiencing a physical or mental health concern, you may wish to speak to an appropriate healthcare professional about the support that's right for you.
How to practise mindfulness
If you'd like to explore mindfulness, you could start by noticing your thoughts, feelings, physical sensations and the world around you. You might find it helpful to choose a particular time of day to practise this – perhaps during your journey to work, while eating dinner or before going to bed. Taking a little time to notice these things can be a useful way to step out of autopilot and bring your attention to the present moment.
You could also try observing your thoughts and noticing when your mind feels busy. Rather than trying to stop or argue with your thoughts, try simply noticing them as they come and go – like watching leaves float along a stream. You can also notice any feelings or emotions that arise, such as anxiety or sadness, without judging them.
Mindfulness can take practice, and it may not feel comfortable or natural straight away. Our minds often move quickly from one thought to another, so becoming more aware of your thoughts, feelings and physical sensations can take time. Explore it at your own pace and notice what feels helpful for you.
Finding mindfulness support
While mindfulness can be practised independently, some people may prefer to explore it with professional support. A counsellor or therapist who incorporates mindfulness into their work can help you understand the approach and explore techniques that feel appropriate for you.
If you would like professional support, you can find a counsellor or therapist who uses mindfulness.
