Understanding Mindfulness, Its Benefits and Techniques How to Achieve It

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Understanding mindfulness is not difficult, we ll have the capacity to do so, except the fact that it remains buried within us lost to the stress and routine of our lives.

In the chaos and routine of life filled with distraction and stress, the concept of mindfulness has emerged like an ocean of tranquility. Ever so often, we get caught up in life that we have no time to live. Mindfulness helps us be aware of ourselves, our surroundings, and every moment that we are active, focusing on the present. It can be described as immersed in one’s thoughts and actions without judging them as good or bad. Essentially, mindfulness is to live in the moment, reawakening yourself to the present rather than dwelling in the past or wondering about the future.

An Overview of Mindfulness

“In whomever Mindfulness immersed in the body is not developed, not pursued, Mara gains entry, Mara gains a foothold……” .The Buddha.


Mindfulness is rooted in ancient contemplative practices where Buddhism especially regards mindfulness as a three-way function: remembering to stay alert to what you’re doing in the present moment, remembering to recognize the skillful and unskillful qualities that arise in the mind, and remembering how to effectively abandon the qualities that get in the way of concentration, then developing the skillful ones that promote it. In fact, the term itself has been adopted from the concept of Sati, an element of Buddhism based on Zen Vipassana and  Tibetan mediation encompassing attention, focus, self-awareness, and living in the present as the first step towards enlightenment.

In essence, understanding mindfulness is a cognitive skill of sustaining meta-awareness of the contents of one’s mind. Mindfulness plays a massive role in today’s world, with research unlocking several techniques to achieve this transformative state that benefits both soul and mind. The concept objectifies your sensations, emotions, feelings, and thoughts, becoming a tool to avoid self-criticism, improve self-esteem and manage stress.

The Emergence of Mindfulness in Western Culture

Mindfulness was promoted to the West by the likes of Vietnamese Monk Thích Nhất Hạnh and Buddhist teachers like the University of Massachusetts Professor Jon Kabat-Zinn, Phillip Kapleau, and Herbert Benson, Richard Davidson, and Joseph Goldstein. In fact,

Kabat-Zinn developed a program called Mindfulness-Based Stress Reduction (MBSR) to treat chronic pain in the seventies. According to Zinn, avoiding pain makes it worse. Instead, Mindfulness was a better approach for pain reduction. Mindfulness soon found its way into mainstream science and was integrated into practices like Cognitive Behavioral Therapy, Dialectical Behavior Therapy, and Acceptance and Commitment Therapy, among others.

What is Mindfulness

Mindfulness is based on two key elements: awareness of yourself and your environment and acceptance. Understanding mindfulness enables you to focus on your inner self, what’s happening within you, and your experience of the present moment. Awareness is observing and accepting the experience without judging or avoiding all the sensations, thoughts, and emotions that flow through you.

The Purpose of Mindfulness

Mindfulness is practiced to increase your consciousness and identity to achieve inner peace and improve your mental state of being. It is used in various therapies to reduce stress, anxiety, depression, and pain, enhance performance, gain insight and awareness, and increase well-being. Or it can help you achieve the height of relaxation after a hard day.

Some facts on Understanding Mindfulness

  • Mindfulness is not something special: We all can be mindful; it is already there within us. We don’t realize it. We all can think in the present without needing to change our inherent nature. Mindfulness can be cultivated by adoptive practices proven to benefit our mental well-being. It helps us become better versions of ourselves.
  • It is a way of life: More than practice, mindfulness is an authentic way of life, making us aware of everything we do. It reduces stress and makes us more appreciative of life. Anyone can learn mindfulness.
  • It is scientifically proven. Mindfulness isn’t some practice based on faith. It is part of our nature and has been scientifically proven to benefit our health, happiness, work, health, and relationships.
  • It is innovative: Mindfulness can help us be more efficient, resilient, and respond better to problems in life.

The Effects of Mindfulness

Stress Reduction

One of the most celebrated effects of mindfulness is its ability to reduce stress. In a world where stressors are abundant, practicing mindfulness provides a sanctuary for the mind. By focusing on the present moment, individuals can break the cycle of chronic worrying that often leads to heightened stress levels. Studies have shown that regular mindfulness practice can reduce cortisol, the stress hormone, leading to a calmer and more centered state of mind.

Improved Mental Health

Mindfulness has proven to be a powerful ally in the realm of mental health. Research indicates that mindfulness-based interventions can be effective in treating conditions such as anxiety, depression, and post-traumatic stress disorder (PTSD). By fostering self-awareness and acceptance, mindfulness empowers individuals to navigate their thoughts and emotions with greater ease, promoting mental resilience. Mindfulness encompasses awareness and acceptance, which can help people understand and cope with uncomfortable feelings, allowing them to gain control and relief.

Enhanced Cognitive Function:

Engaging in mindfulness practices has been linked to improvements in cognitive function. Regular mindfulness meditation has been associated with enhanced attention, concentration, and memory. The practice encourages individuals to cultivate a non-judgmental awareness of their thoughts, allowing them to respond to situations with greater clarity and focus.

Physical Wellbeing

The benefits of Mindfulness extend beyond the realm of mental health, positively impacting physical wellbeing. Mindfulness has been associated with lower blood pressure, improved sleep quality, and strengthened immune function. By fostering a mind-body connection, individuals can experience a holistic sense of well-being.

How to Practice Mindfulness

Practicing and understanding mindfulness may be difficult at first. We are so caught up in our emotional states, our work, fears, and insecurities that our very experience of time becomes subjective. It then becomes hard to appreciate the present, wanting always to move on. What we don’t realize is the urge to get somewhere makes us lose out on life itself because all we live in is the past and the future. The key to practicing mindfulness is paying attention and focusing on yourself. Mindfulness can be achieved through meditative techniques, starting with smaller sessions at first. Sitting down in the comfort zone of your home and practicing breathing and grounding techniques, taking in the sights and sounds of your environment, including your thoughts, will help you achieve mindfulness. Here are some proven methods to achieve mindfulness.

Mindful Breathing

At the heart of mindfulness lies the breath. Mindful breathing is a foundational practice that involves paying attention to the breath as it moves in and out of the body. Find a comfortable position, close your eyes, and focus your attention on the sensation of each breath. Allow your breath to be a point of anchor, gently guiding your mind back whenever it wanders. This simple yet powerful technique can be practiced anywhere, making it an accessible entry point into mindfulness.

Body Scan Meditation

The body scan meditation is a technique that involves directing focused attention to different parts of the body, systematically moving from head to toe. This practice cultivates a heightened awareness of bodily sensations, promoting relaxation and mindfulness. By scanning the body with intention and curiosity, individuals can release tension and foster a deeper connection with their physical selves.

Mindful Walking

Incorporating mindfulness into daily activities, such as walking, can be a transformative practice. Mindful walking involves paying attention to each step, the sensation of the ground beneath your feet, and the movement of your body. As you walk, let go of distractions and immerse yourself in the experience of each step. This practice not only enhances mindfulness but also brings a sense of calm to the rhythm of daily life.

Loving-Kindness Meditation

Also known as Metta meditation, loving-kindness meditation is a practice that involves cultivating feelings of love and compassion towards oneself and others. Begin by focusing on sending positive intentions and well-wishes to yourself, then gradually extend these sentiments to loved ones, acquaintances, and even those with whom you may have challenges. This practice fosters a sense of connection and empathy, promoting emotional well-being.

The 5-4-3-2-1 grounding technique

The 5-4-3-2-1 grounding technique is a mindfulness exercise that aims to help individuals manage anxiety or overwhelming emotions by redirecting their focus to the present moment. This technique engages the senses to bring attention back to reality and away from anxious thoughts. Here’s how the 5-4-3-2-1 grounding technique typically works:

  • 5: Acknowledge Five Things You Can See
  • Start by looking around and identifying five things you can see in your immediate environment. These can be objects, people, or anything visually present.
  • 4: Acknowledge Four Things You Can Touch:
  • Pay attention to the sensation of touch and identify four things you can physically touch. This might be the texture of your clothes, the surface of a desk, or the feeling of the air on your skin.
  • 3: Acknowledge Three Things You Can Hear
  • Shift your focus to your sense of hearing and identify three sounds in your surroundings. These can be ambient noises, the hum of appliances, or even distant conversations.
  • 2: Acknowledge Two Things You Can Smell
  • Pay attention to your sense of smell and identify two scents around you. This could be the aroma of food, the perfume of nature, or any other fragrances present.
  • 1: Acknowledge One Thing You Can Taste
  • Finally, bring attention to your sense of taste by identifying one thing you can taste. This might be the lingering flavor of a recent meal or a drink.

The purpose of the 5-4-3-2-1 grounding technique is to ground yourself in the present moment by engaging multiple senses. This helps break the cycle of anxious or intrusive thoughts and fosters a sense of mindfulness. It can be done discreetly in any environment and is often recommended as a quick and effective tool for managing stress or anxiety.

Mindfulness should be practiced one technique at a time. Gradually achieve your state of mindfulness without rushing it because the concept of understanding mindfulness is like meditation. Aim to practice mindfulness daily for 15-20 minutes for around six months, and soon you will find it becomes effortless. Mindfulness helps you look at life in a new light. Things that you never noticed on your way to work will become evident and meaningful. Sounds, scents, and sensations will be a pleasant addition to your experience. While you navigate life, be mindful enough to let the experience guide you to achieve a state of balance, clarity, and inner peace.