What is mindfulness, and how can it help?
Mindfulness is an integration of contemplative practice and modern science.
By Lila O’Farrell, MA (Couns. Psychology), MDiv - Mindfulness educator, clinical supervisor, and therapist.
Mindfulness is an integration of contemplative practice and modern science.
For more than 40 years, mindfulness has been used in healthcare and psychology to assist people to cope with stress, worry, anxiety, low mood, addictive behaviours and challenging physical health conditions.
Mindfulness is defined by Dr. Jon Kabat-Zinn as, “the awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.” We all have this natural ability to bring a kind, wise attention to the present moment.
We train in mindfulness by learning to strengthen these qualities of attention – in our daily lives and through mindfulness meditation practice.
Mindfulness invites a shift from the activity of human “doing” to the openness of human “being.” As with any training, our practice will flourish when we cultivate helpful attitudes toward it.
While effort is necessary, the way of mindfulness makes a radical departure from the “go hard” mentality that dominates modern life.
Instead, we are invited to bring a gentle, curious and non-judgemental stance toward our experience. As best we can, we allow things to be as they are, without striving to fix, change or get rid of anything.
Research suggests that regular mindfulness practice improves immune system functioning, and makes lasting changes in our ability to focus, and to manage difficult emotions and impulses.
Practising mindfulness helps us to stay connected to our strengths, and to live according to our deepest values.
It’s natural to over-focus on problems
You may be currently experiencing the ‘negativity bias’ – the mind’s natural tendency to focus and ruminate on the not-so-positive. This is a safety behaviour inherited from our ancestors, who needed to be on the lookout for danger.
When you’re experiencing negativity bias, the nervous system picks up on these distressed thoughts and feelings and tries to help us by sending out the “troops” dopamine, norepinephrine, adrenaline, and cortisol. These hormones prepare us to fight or flee.
If we get no release or relief from negativity bias, we can experience increased stress, anxiety, insomnia, mood swings, chronic hyperarousal, and exhaustion.
We’re living in a time when it’s natural to worry – to be deeply concerned about our whanau, friends, ourselves and our livelihoods, as well as the vulnerable people we choose to care for, and the risks we may take in doing so.
But, surrendering to the ‘worrier’ mind can cause us to react mindlessly, rather than respond mindfully.
Instead, place the peaceful ‘warrior of mindfulness’ at the gates of your mind and body.
Dr. Ceri Evans introduced the New Zealand All Blacks to a mindfulness strategy to take them from the red H.O.T. (heated, overwhelmed and tense) mindset to the blue mindset; a flexible, cool-headed and aware state where they can be decisive in their response to circumstances.
The key is knowing when you are moving into the red zone, and using strategies to help you return to the blue.
To learn more about mindfulness, head to the Mentemia app and search ‘mindfulness’ or check out the ‘Many Ways to Mindfulness’ Collection.
