“Your mind is a powerful thing. When you start to filter it with positive thoughts your life will start to change.” – Buddha
In today’s fast-paced world filled with constant distractions and endless to-do lists, finding moments of peace and clarity can seem like an impossible task. However, amidst the chaos of daily life, there lies a powerful practice that can transform the way we experience the world: mindfulness. Mindfulness is the practice of being fully present with what reality is offering. A 2010 study published in the Harvard Gazette titled ‘Wandering mind is not a happy mind’ determined that humans may spend up to 47% of the time thinking about what is going on rather than experiencing what is going on.
As someone who once struggled with anxiety and stress, I understand the overwhelming feeling of being constantly on edge, unable to quiet the racing thoughts in my mind. It wasn’t until I discovered mindfulness that I began to experience a profound shift in my mental well-being. It was then that I really took notice of the inner critic that has been with me all of my life. We all have an inner critic busy narrating life for us. This critic cannot be heard by anyone else yet it drives many of the decisions we make in life. Basically, mind wandering is when our attention is busy having an internal dialogue with itself.
Getting to know this inner critic became the focus of my attention. I noticed that this critic was noisiest when things did not go the way I intended. Facing great challenges, I would fall prey to this inner voice giving me the business. Whether it was regarding an intimate relationship, a work relationship or personal matter, it also seemed like the voice magnified when it was concerning something or someone I cared for deeply. Anxiety, particularly on a social level, was a constant companion of mine. First came the pressure discomfort in my chest followed by the rigorous heart beats and the sweaty palms. When I look back I wonder how I was able to get through some of life’s moments.
Scientists have discovered that there is a network of centers in the brain responsible for self-referential thinking. When we mind wander this area of the brain lights up like a Christmas tree. It is known as the default mode network. Boredom is the gasoline that powers the default mode network. Contrary to this network we have the task specific network which operates when we are busy achieving tasks in life. Interestingly, following a list of activities can engage the task specific network allowing for less mind wandering. The same Harvard study showed that participants were happiest when engaging in tasks.
Mindfulness offers a myriad of benefits for both the mind and body. From reducing stress and anxiety to improving focus and emotional regulation, the practice of mindfulness has been scientifically proven to enhance overall well-being. When we cultivate mindfulness, we learn to observe our thoughts and emotions with curiosity and compassion, rather than getting swept away by them. Mindfulness begins to feel like a superpower. I remember clearly feeling the benefits within about 12 weeks of starting the practice. So what is it that actually happens when we just observe the breath?
Numerous studies have shed light on the neurobiological mechanisms underlying mindfulness and its effects on the brain. Research has shown that regular mindfulness practice can lead to structural changes in the brain, including increased gray matter density in areas associated with attention, emotional regulation, and empathy.
Furthermore, mindfulness has been found to activate the body’s relaxation response, leading to reduced levels of cortisol, the stress hormone, and promoting a sense of calm and relaxation. Additionally, studies have shown that mindfulness can enhance cognitive function, improve memory, and boost overall psychological resilience.
Embarking on a mindfulness journey may seem daunting at first, but it’s essential to remember that mindfulness is a skill that can be cultivated over time with practice and patience. Here are some actionable steps to help you start your mindfulness practice as a beginner:
As you embark on your mindfulness journey, remember that it’s not just about sitting on a meditation cushion for a few minutes each day. Mindfulness is a way of life—a way of approaching each moment with openness, curiosity, and compassion. By cultivating mindfulness, we can learn to navigate life’s ups and downs with greater ease and resilience, ultimately leading to a deeper sense of peace and well-being.
So, I invite you to take the first step on your mindfulness journey today. Start with a few moments of mindful breathing, and gradually expand your practice to include other aspects of your daily life. With dedication and commitment, you can harness the transformative power of mindfulness to cultivate inner peace, clarity, and joy in your life.