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The information on this website is designed to offer self-care tips and recommendations based on evidence-based research and literature from professionals in each field. It is not intended to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any health-related decisions.
There are numerous benefits to exercising the brain through daily mindfulness meditation. Many people may not be aware of mindfulness or its benefits in enhancing human performance and wellness, while others may struggle with practicing it. Some may be turned off by its association with Buddhist practices or dismiss it as something only hippies do. However, when practiced correctly, mindfulness is crucial in maintaining happiness and improving mental and physical health by influencing bodily changes. There are many ways to incorporate mindfulness into your daily activities.
Research demonstrates that mindfulness is a reliable and valid intervention for treating various mental and cognitive difficulties. It is particularly effective in reducing the intensity of ADHD symptoms. Mindfulness exercises the brain and promotes growth in the frontal lobes. Individuals with ADHD often have dysfunctions in this brain area, and mindfulness meditation can help reduce their symptoms by strengthening them.
Mindfulness is also an effective intervention for conditions such as PTSD, depression, anxiety, addiction, chronic pain, and obsessive-compulsive disorders. It can even help treat the symptoms of tinnitus and irritable bowel syndrome. By enhancing the brain areas responsible for emotional regulation, mindfulness improves resilience against daily stressors and triggers that contribute to mental difficulties. Additionally, it strengthens the frontal lobes, enhancing creative thinking, problem-solving, and critical thinking skills. This allows individuals to analyze and reconstruct distressing thoughts, reducing the intensity of negative emotions.
Mindfulness and the Brain
Brain studies have revealed that mindfulness meditation can enhance real-time happiness and increase long-term mental resiliency. Using functional MRI (fMRI) scanners, which noninvasively detect brain activity, researchers have uncovered what happens in the brain during mindfulness meditation and how it produces positive effects.
These studies show that mindfulness meditation significantly increases activity in the frontal cortex while decreasing activity in the amygdala. The amygdala is an almond-shaped cluster of cells active when experiencing negative emotions. This explains why mindfulness can boost happiness and alleviate mental and physical difficulties. Mindfulness is a cognitive-strengthening exercise that enhances self-awareness, emotional regulation, attention, executive functioning, and working memory by increasing frontal cortex activity. Simultaneously, reduced activity in the amygdala through mindfulness leads to decreased experiences of pain, fear, and sadness, promoting a sense of calm.
Furthermore, mindfulness has been shown to reduce cortisol levels, the hormone released in response to negative emotions driven by the body’s fight, flight or freeze response. Studies examining physiological changes during mindfulness practice found a significant decrease in cortisol levels.
While mindfulness can bring about immediate changes, research indicates that the most significant benefits are realized when practiced daily over an extended period. Regular mindfulness practice increases frontal lobe activity and decreases amygdala activity, essentially exercising the frontal lobe while allowing the amygdala to rest. Much like a muscle, the brain strengthens the more it is used. Studies have shown that after a month of daily mindfulness practice for 5-10 minutes, there is notable growth in frontal lobe neurons and a reduction in amygdala neurons. Mindfulness provides immediate feelings of calm and happiness, builds mental resiliency through daily practice, and gradually reduces the intensity of various psychological and physical issues.
How to Engage in Mindfulness Mediation
According to the writers at mindful.org, “Mindfulness is the basic human ability to be fully present, aware of where we are and what we are doing, and not overly reactive or overwhelmed by what’s going on around us.” While several mobile applications can guide individuals through daily mindfulness practices, mindfulness can be practiced anywhere and at any time without needing an app.
To achieve the mind and body changes associated with mindfulness, you only need to focus on something in your environment. The five senses are constantly collecting data from the surroundings. By using mindfulness, you become fully present and aware of what your senses are perceiving, focusing exclusively on a chosen element. This practice involves telling yourself that what you are focusing on is the most important thing in your life at that moment. Maintaining a calm focus on this element is crucial, and you should not allow other thoughts to distract you from your mindful activity. When other thoughts enter your mind and attempt to disrupt your focus, do not attempt to block them out. First, acknowledge the pain or desire to focus on this new thought, then kindly ask it to leave and resume your mindful meditation.
A Few Mindfulness Options
Many people find it challenging to make time for mindfulness or feel their environment isn’t conducive to it. However, as previously mentioned, mindfulness can be practiced anywhere and anytime. You can integrate mindfulness into your daily activities. The options provided below offer suggestions on how to seamlessly incorporate mindfulness into your routine, making it easier to achieve your goal of practicing 5 to 10 minutes of mindfulness daily.
Morning Dose of Mindfulness Practicing mindfulness immediately upon waking up is an excellent way to ground yourself, relax your mind, and prepare for the day ahead. This morning mindfulness routine is especially beneficial when done as the sun begins to rise. Go outside or sit near an open window where sunlight can shine on you. Fully attune yourself to the sensation of the sun and the sight of its rays illuminating your surroundings. Stay present and aware, resisting the urge to let thoughts about the day’s upcoming tasks intrude.
Pre/Post Workout Stretch Stretching before and after a workout increases blood flow, improves flexibility, reduces injury risk, and promotes muscle recovery. It also relaxes the body and mind, providing a great opportunity to incorporate mindfulness. As you stretch, remind yourself that stretching is the most important thing at that moment. Focus solely on your muscles, becoming fully present and aware of the sensations. Notice the pain and tightness as you stretch, then relax and focus on the soothing sensations as you release.
Walking Exercise improves sleep quality and helps manage stress and mental challenges. Walking is a particularly good activity for incorporating mindfulness. During your walk, become fully attuned to your environment. Use your senses to collect information, choosing to focus on a few of them. Pay attention to the sound of your footsteps, the smells in the air, or the sight of trees and flowers.
Household Chores While household chores like cleaning, doing dishes, or folding laundry may not be enjoyable, they can be opportunities for mindfulness meditation. Take folding laundry, for example. As you fold, become grounded and present, fully aware of the task at hand. Make folding laundry the most important activity in your life at that moment. Do it not to rush through it but to fully engage in it. Focus on the sight and feel of the laundry while remaining aware of any disruptive thoughts entering your mind.
Eating a Meal Many people, myself included, often have a mobile device nearby during meals. Mindful eating requires focusing solely on eating, without any distractions like music or TV. Fully experience the food—its taste, texture, and smell. Mindful eating enhances digestion and increases metabolism. Stress and anxiety can hinder digestive efficiency, but the stress-reducing effects of mindfulness ensure optimal digestive performance.
Micro-dosing Mindfulness (MdM) I coined this term in my book, Self-Health Andragogy: A Self-Directed Learning Approach to Mental and Physical Self-Care. It involves taking small moments throughout the day to practice mindfulness. Look for opportunities to ground yourself and refocus with a small dose of mindfulness, even if they are just seconds or a few minutes.
Mindfulness Mobile Application Mindfulness mobile applications offer another option to include in your daily routine. Many of these apps offer insights into the science of mindfulness and provide self-guided videos and audio sessions. You can visit my mobile application library, where I’ve listed various apps—some are free, while others may require a subscription. When you review the mobile application list, I recommend downloading the Mindfulness Coach. This app is free and was developed by the Department of Veteran Affairs. This mobile library also lists several wearable devices, such as the Fitbit Inspire 3, that help track the real-time progress of the changes occurring in your body when conducting mindfulness.
I challenge you to set a goal today to practice mindfulness for 5-10 minutes daily. Research consistently shows that this simple habit can significantly enhance your happiness and quality of life. If it has worked for many, it can work for you too. Conduct weekly assessments of your mental and physical well-being as you maintain your mindfulness practice. Take note of the improvements you observe over time.
