How mindfulness meditation can change your life for better.

My journey with the concept of mindfulness began in 2017 when I came across research done by Jon Kabat Zinn on patients with chronic illness (1985). In this research, Zinn took participants who were suffering from long-term illnesses and trained them in mindful meditation through a program, Mindfulness-Based Stress Reduction (MBSR), for a duration of 10 weeks. The results were astonishing. Patients experienced reductions in: 

• Measures of present-moment pain
• Negative body image
• Symptoms of their illness
• Mood disturbance
• And, psychological symptomatology including depression and anxiety.

Patients also experienced increased self-esteem.

What amazed me more was that this intervention (MBSR) was taken from thousand years old meditation practices of Hinduism and Buddhism. Upon further research, I discovered that this practice was not limited to easing chronic illness but could improve overall well-being. This realization prompted me to start practicing mindful meditation.

The key idea of mindfulness is awareness holistically.

• Awareness of the physical body. Examples – sensations you feel in different parts of your body such as clenched jaws, tightness in limbs, relaxed or tight shoulders, etc.
• Interoception – Awareness of internal bodily functions—examples - breathing, heartbeat, feelings in your stomach, hunger, satiation, nausea, etc.
• Awareness of emotions – What you are feeling in a given moment. Examples joy, surprise, stress, sadness, etc.
• Awareness of thought. – The thoughts you have in a given moment.
• Awareness of your surroundings- Physical environment you are present in example - sound and smell.
• Awareness of behavior and actions.
• And, Awareness of being aware.

Some of the ways Mindful Meditation can be practiced

1. Mindful breathing
2. Body scan
3. Mindful walking
4. Open awareness meditation
5. Guided mindfulness of thoughts
6. Mindful eating

 At first, it wasn't easy to sit and focus on my breathing, but slowly I came to enjoy it. After some months of meditation, I started to observe some very subtle changes in myself:

• My emotional awareness increased
• Locus of control became more internal
• Became less reactive to my potential triggers. Since I could sense my emotions easily, the time period between stimulus and reaction increased.
• The quality of my relationships improved. I could listen more attentively to people and also express myself more easily.

Some of the benefits were more automatic, known as transfer of learning, and for some, I had to practice them in my real life intentionally. I won't say I've mastered this practice; it's always a journey.

Scientifically proven benefits of Mindfulness Meditation

• Neuroplasticity- the physical structure of your brain changes.
• Increased self-esteem
• Increased emotional intelligence.
• Reduces symptoms of stress, anxiety, and depression.
• Increased immune functioning.

In this fast-paced world, Mindful Meditation also helps you to slow down. It's a good thing the internet also has content from where you can learn this art.

Applications on Android and IOS

1. Headspace
2. Healthy minds- also help you to track your progress

Videos on youtube-

1. 10 minute guided mindful breathing 
2. 40 minute guided body scan 

You can start practicing Mindfulness Meditation for as little as 1 minute at a time. The key is to start your journey.

References

1. Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., ... & Sheridan, J. F. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic medicine, 65(4), 564-570.
2. Pepping, C. A., O'Donovan, A., & Davis, P. J. (2013). The positive effects of mindfulness on self-esteem. The Journal of Positive Psychology, 8(5), 376-386.
3. Schreiner, I., & Malcolm, J. P. (2008). The benefits of mindfulness meditation: Changes in emotional states of depression, anxiety, and stress. Behavior Change, 25(3), 156-168.
4. Wielgosz, J., Goldberg, S. B., Kral, T. R., Dunne, J. D., & Davidson, R. J. (2019). Mindfulness meditation and psychopathology. Annual review of clinical psychology, 15, 285-316.