Do you feel like you’re missing out on pieces of life as you run through this wild, fast-paced world? It’s easy to get caught up in the chaos or stuck in a constant cycle of rumination and worry. Mindfulness has become a common practice to help focus the busy, wandering mind so you can live each day more fully. Being mindful creates space to pause and tune into the present moment.
Therapist Rychel Johnson said, “I find mindfulness to be a helpful tool for refocusing on the present moment, but some people don’t understand what it is initially.” After employing simple mindfulness tools in therapy, her clients have reported that they can incorporate mindfulness into their daily lives.
As a certified Behavioral Health Coach and with the help of our mental wellness experts, I’m breaking down what it means to be mindful and the potential benefits it can bring. We’ll also explore practical ways to incorporate mindfulness into your daily life.
Meet the expert
As a licensed clinical professional counselor, Rychel Johnson, M.S., LCPC, specializes in anxiety and social skills development. She emphasizes that everyone deserves to feel empowered to live a healthy, balanced life. When she’s not helping others through therapy, she enjoys long road trips and spending time with her family and cats.
Pros and cons of mindfulness
What is mindfulness?
Mindfulness is the practice of being fully present in the moment. It involves paying attention to what’s happening around you, what you’re doing, your thoughts, your emotions, and how your body feels.
Through mindfulness, you build awareness in a gentle, nonjudgmental way. You aren’t analyzing, problem-solving, or trying to change anything. You’re simply observing and accepting.
You recognize that negative thoughts, challenging emotions, and unpleasant sensations are temporary and will pass. They’re merely a part of our experience, not the whole of it.
The goal isn’t for your mind to become empty, thoughtless, and distraction-free. It’s normal for your mind to continue to wander.
“Many people feel intimidated by mindfulness because they assume they need to ‘clear their mind completely,’ which is untrue.”
Rychel Johnson, M.S., LCPC, Fortune Recommends Mental Health Advisor
A crucial part of mindfulness is recognizing when your mind is wandering and returning to the present moment.
This all sounds simple, right? Then why can it feel challenging for so many people? Maybe you feel your mind is too busy, or you cannot sit still long enough to bring this attention into your day. You may even think that mindfulness isn’t possible for you.
The good news is that mindfulness isn’t a trait some individuals have while others don’t. We all have the ability within us to be mindful, but it takes practice to learn how to access this awareness in our minds. It’s like a muscle, and you need to strengthen it.
Of course, there’s value in reflecting on the past and thinking ahead to the future, so the goal isn’t to be in a constant state of mindfulness. However, daily mindful moments can help improve your quality of life.
Benefits of mindfulness
It’s natural to wonder if mindfulness truly works or is just another overhyped health trend, but mindfulness isn’t a fad that has suddenly emerged in the wellness world.
The concept of mindfulness dates back thousands of years as an essential element of Buddhism. However, interest in mindfulness in the Western world came about much later.
Research credits Jon Kabat-Zin with making mindfulness more mainstream in the United States with the 1979 launch of his Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical School. (1)
Since then, mindfulness has become the focus of many studies aiming to understand how to best use the practice and its benefits. Research indicates that it improves overall well-being in various ways.
Mental health
Stress reduction is a commonly studied topic, and many studies have shown how effective mindfulness is in this area of health. (2, 3, 4) Focusing on the present moment can help reduce feelings of overwhelm. As you settle into the moment, you can release your mind from worrying about the past, the future, and anything else out of your control.
Additionally, mental health professionals frequently use mindfulness for its proven results to help reduce anxiety and depression. One study found that MBSR can be as effective as commonly used anti-anxiety and depression medications. (5) You can peruse our list of the best apps for anxiety if you’re experiencing symptoms that you’d like to work on to reduce your anxiety.
These results don’t indicate that MBSR should be used instead of medications, which are critical to many individuals’ treatment plans in helping restore chemical balance in the brain. Instead, MBSR may be an additional tool that encourages individuals to practice acceptance, cultivate self-awareness, regulate emotions, and respond to stress instead of reacting to it.
Johnson adds, “Utilizing a tool like MBSR is a valuable way to supplement your therapeutic medications and further augment your mental well-being. It provides more direction or structure to a mindfulness practice.”
Mindfulness’ ability to center you in the moment can help bring awareness to your thoughts and emotions. Instead of simply reacting to what’s happening, you respond purposefully to each situation. Increasing your self-awareness and managing your emotional responses can lead to greater self-compassion.
Cognitive function
Maintaining optimal brain health through aging is a common worry. While age-related decline in cognitive function is natural, researchers always look for ways to slow or prevent these changes.
Recent research indicates that mindfulness is an effective practice for healthy aging. Studies show that mindfulness meditation can change the brain’s structure to boost your brain health and improve memory. (6, 7) Memory and cognitive functions that perform optimally are shown to enhance the quality of life for older adults. (2)
As you practice living in the moment, you may also notice improvements in focus and concentration. You leave behind the “what ifs” and “what could’ve been” to focus fully on what you’re doing right now.
Physical health
Your mind isn’t the only thing that benefits from mindfulness. You can also see an incredible impact on your physical health. (2)
- Improves sleep: If you have trouble sleeping, mindfulness can be a helpful tool for improving insomnia and reducing sleep disturbances. (8) As you set aside your worrisome thoughts and quiet your mind, it can be easier to drift off to sleep and stay asleep. Mindfulness also helps slow your breathing and reduce your heart rate, both of which can help induce sleep.
- Improves immune function: Staying healthy and recovering from illness is fundamental to being well. Studies conducted across many different populations, from school teachers to women recently diagnosed with breast cancer, all reach similar conclusions, showing a correlation between mindfulness and improved immune function. (9, 10) This happens by increasing specific immune fighter cells, reducing inflammatory markers, and increasing immune-specific antioxidants.
- Lowers blood pressure: As mindfulness reduces stress and improves self-awareness, research shows it effectively lowers blood pressure in individuals with hypertension. (11)
- Reduces chronic pain: Chronic pain can be debilitating, and there can be a lot of risks associated with some medications or procedures used to help treat pain. Recent studies have shown that mindfulness exercises can be an effective option for reducing chronic pain by reducing pain processing in regions of the brain. (12, 13) Additionally, focusing on the present moment without judgment helps chronic pain patients reduce negative or worrisome thoughts about pain.
- Improved self-care: Being mindful can help increase your awareness of your daily habits, which can help you achieve behavior changes related to your wellness goals, such as healthy eating, chronic disease management, and substance and tobacco use. (14)
How to practice mindfulness
One of the most convenient things about mindfulness is that you can practice it anywhere at any time. There are even meditation apps you can download that make it easier to start your practice. The possibilities for how you practice are almost endless and can range from simple deep breathing to more structured exercises.
Mindful moments
You can bring mindfulness into the smallest moments throughout your day. It can be as simple as slowing down, taking a deep breath, and checking in with yourself. Try it while making dinner, brushing your teeth, driving in the car, or standing in line at the store.
Your senses can be another powerful tool for helping you experience the present moment. Notice what you see, hear, taste, smell, and feel. Take in the world around you as fully as you can. Mindfulness practice beginners can start by simply taking a walk and noticing what they see and feel in their environment, with the added bonus of physical movement for well-being.
You can also create mindful moments by focusing on a single task at a time. We often boast about how good we are at multitasking, but that can be overwhelming and mentally draining. Instead, focusing on one task can help you be more mindful and productive.
Mindful meditation
Meditation is likely the first thing that comes to mind when you think of mindfulness, and it’s one of the most common techniques for practicing it.
It generally involves being still, clearing your mind of distractions, and anchoring in your breath or another sensation. Meditations vary in length from one minute to 60 minutes. The ideal amount of time to meditate depends on personal preference. According to Johnson, her therapy clients find that starting with three to five minutes of daily, intentional mindfulness practice is sustainable. However, she adds that working up to 10-20 minutes, even if split into parts, is where the “sweet spot” is.
There are many different types of meditation, but these are some of the most common:
- Body scan meditations help you connect with how your body feels as you slowly mentally scan from head to toe, noticing different sensations and releasing tension.
- Focused breathing involves slowing down and tuning into each breath. These exercises often encourage you to breathe in specific patterns to help maintain your focus.
- Visualization guides you through painting a picture in your mind, focusing on generating certain feelings, such as relaxation, confidence, calm, motivation, or self-love.
If you’re new to meditation, it may feel hard to do independently. Thankfully, there are many options available for guided meditation tools. However, it can be difficult to discern which online programs and apps are worth the time and effort. We’ve found that Headspace and Calm are two of the best mental health apps for practicing mindfulness.
Mindful movement
You don’t have to be still to practice mindfulness. You can incorporate it into any activity, including movement.
Mindful walking is the simplest form of mindful movement. Practicing it outside helps pair it with the benefits of being in nature. All you have to do is focus on what you feel in your body as you move or what’s happening around you.
Notice your feet as they take each step. How light or heavy do your arms swing at your side? Check in with your breathing and heart rate. What sensations do you feel in other areas of your body as you move? Pay close attention to the sights, sounds, and smells around you.
Other popular mindful movement practices include yoga, tai chi, and qigong. These exercises involve intentional movements and poses, encouraging you to anchor in your breath and body.
Of course, not every mindfulness technique will suit you well. Everyone’s experience is different. Some individuals have even experienced adverse effects from some mindfulness techniques. (15) For example, some find it heightens overwhelming feelings when practiced during a stressful event, and others have experienced social challenges due to increased selfishness.
It’s essential to keep an open mind while you explore what works or doesn’t. Building your mindfulness skillset may take time and practice, but don’t force it if you feel it’s not working or having the opposite effect. You can always try a different approach.
There is no right or wrong way to practice mindfulness. You need to find what works best for you as you work to make it a joyful part of your daily life and not just another item on your already long to-do list.
FAQs
Is meditation the same as mindfulness?
Meditation and mindfulness are not synonymous. Mindfulness is a broad state of being that you can achieve through various methods. Meditation can act as one piece of your mindfulness practice, where you dedicate time to stilling your mind and focusing on your breath. While it’s a valuable tool, you don’t have to meditate to be mindful.
How do I start learning mindfulness?
Figuring out how to start a mindfulness practice can feel challenging and overwhelming. Try not to make it a bigger task than it needs to be. As a health coach, I always encourage starting small.
Begin by paying attention to what’s happening around and within you. Focus on your breathing and notice your mind wandering. If mindful movement feels more manageable, consider taking a walk. If guided exercises sound easier, start exploring mindfulness apps.
Are there risks to mindfulness?
Although studies primarily focus on mindfulness’s benefits, researchers have recently started paying more attention to its possible risks. (16) While most people experience the many benefits of mindfulness, negative outcomes have been observed in some instances.
In her practice, Johnson has observed some therapy clients becoming fixated on getting their mindfulness in each day: “It becomes like tracking daily steps on a smartwatch, where they are more focused on goal completion instead of the beneficial practice itself.” It’s a relatively low risk but something to consider.
In one study, the benefits for the individual’s health remained clear, but researchers found that mindfulness led some participants to exhibit more selfishness, which was harmful to interpersonal relationships. (17)
Another study showed that the timing of a mindfulness practice can determine its effectiveness. The results indicated that mindfulness after a stressful event can be beneficial. However, practicing mindfulness during an active stressor leads some individuals to overthink the situation, which can lead to increased anxiety. (18)
Our experts
Rychel Johnson, M.S., LCPC
Rychel is a licensed clinical professional counselor in Kansas. She owns a private practice specializing in anxiety treatment and social skills development. Rychel also enjoys extensive road trips and spending time with her husband, daughter, and two cats.
Krista Manning
Krista Manning is an accomplished medical copy editor and fact-checker who stands out in the pharmaceutical, health, and wellness domains. With a meticulous eye for detail and a command of medical language, Krista ensures the accuracy and clarity of content. Beyond her professional expertise, Krista is an advocate for mental health awareness. Recognizing the crucial intersection of psychological and physical well-being, she actively contributes to projects that promote mental health awareness within the healthcare narrative. Krista’s commitment extends beyond the pages she edits, emphasizing the holistic nature of health communication.
Corey Jungwirth, NBC-HWC
Fortune Recommends Staff Writer
About Author
Corey Jungwirth is a National Board Certified Health & Wellness Coach with over 11 years of experience working in health and wellness. Additionally, she has earned certifications as a Behavioral Health Coach and Lifestyle Medicine Coach. For over five years, Corey has enjoyed combining her wellness knowledge with her passion for writing.