What is Mindfulness?
Mindfulness is quite simply paying attention on purpose. It is being intentionally aware, without judgment, of what is happening in your mind, body, and environment in the present moment. Being mindful is observing without analyzing, which requires curiosity and an open mind. So often we are on auto-pilot, tuned out or distracted, uncertain about the future or critiquing the past. Rarely do we find ourselves living in the present moment. Thich Nhat Hanh, who is considered the father of mindfulness, said “To practice mindfulness is to become alive.”
Mindfulness is a state of mind and practice. There are a variety of ways to practice mindfulness, ranging from spiritual to secular. It can be a formal and informal practice, and each person may find their own means of being mindful, which may change over time. Since mindfulness is always available, one can practice it anytime and anywhere. For example, while drinking the first cup of coffee upon waking, during the afternoon commute home from work, or observing the breath when falling asleep. Meditation is often synonymous with mindfulness, however, meditation is a form of mindfulness. One doesn’t need to sit on a pillow with their legs crossed and eyes closed for hours to be mindful. Some other forms of mindfulness are pausing to notice the current moment, taking a few conscious breaths, or concentrating on one task at a time. Informal practice can organically infuse mindfulness into our existing routine, becoming a natural part of life, without requiring time set aside to solely practice.
Though research on mindfulness is constantly evolving, many scientific studies have already discovered a number of benefits to mindfulness practice besides the initial feelings of calm, clarity, and ease. Mindfulness builds stress resilience, strengthens personal relationships, and improves both physical and mental health. Psychological scientists have found that mindfulness influences two different stress pathways in the brain, changing brain structures and activity in regions associated with attention and emotion regulation. Chronic stress is known to be a major contributing factor to a number of serious health issues, making mindfulness not only a way to improve your day-to-day well-being but a viable tool for improving physical health. There are a number of studies that have found a positive link between mindfulness and enhanced relationship quality. Since practicing mindfulness helps to become more resilient to increases in the stress hormone cortisol, a person is better able to remain grounded when in a conflict with someone. The majority of research has been done linking mindfulness and meditation to better psychological health, affirming that mindfulness helps with mild to moderate depression and anxiety and emotional regulation.
It should come as no surprise mindful awareness is a key component for effective health coaching for both the coach and client. The coach’s energy helps the client to be calm and open-minded, which fosters self-awareness and self-discovery. Mindfulness allows the coach to improve their ability to notice what is happening within themselves, aiding them to exercise curiosity without judgment towards themselves and the client. The coach is able to notice if they are not connecting their coaching session to the coaching process or not utilizing their coaching skills effectively. Noticing internal distractions is crucial for the coach to self-manage and return to focus on the client, especially changes in tone of voice, repeated or emphasized words, or shifts in emotion or energy. This deep awareness may elicit helpful questions that move clients forward.
Mindful awareness practice is also beneficial to the client. Coaches may ask clients to open a session with the coach leading a brief mindfulness practice. This practice can help the client tune out distractions and direct their attention to the coaching session. As clients learn this way of noticing with acceptance, they also develop more flexibility and resilience to make new lifestyle choices that support their goals instead of staying in habitual patterns of behavior. The ability to simply observe and accurately sense thoughts, emotions, and physical sensations can be instrumental in breaking habitual patterns of behavior that can harm health.
Personally speaking, mindfulness has changed my life for the better. I remember when someone first suggested the practice to me. My response was, “I can’t sit still long enough.” Slowly I tried informal practices, like mindfully emptying the dishwasher, and feeling the weight and shape of each piece in my hands, as opposed to rushing through the task while listening to a podcast. I began to experience all the previously mentioned benefits of mindfulness, this made me want to drive in deeper. A friend recommended the book, The Fine Arts of Relaxation, Concentration, and Meditation: Ancient Skills for Modern Minds, which is loaded with different mindful activities. My mindfulness practice looks different every day. Some days I meditate first thing in the morning, while some days I practice breath work before bed. Some days I practice in my garden, while some days I take a few minutes to pause while on the run. Regardless, I know the days I don’t find an opportunity to practice mindfulness seem a bit more hectic and challenging, which serves as a strong reminder for me of the importance of mindfulness in my life.
Be well,
Sarah
