What Is Mindfulness?
Mindfulness refers to a mental state of directing awareness to "this present moment" and observing things as they are without adding judgment. It's a practice of directing attention to present experience while departing from regrets about the past and anxieties about the future.
This concept originates from Buddhist meditation, but spread in a form separated from religious context when Dr. Jon Kabat-Zinn introduced it to medical settings as a stress reduction program in the 1970s.
Scientifically Confirmed Effects
The effects of mindfulness have been verified in many studies.
Stress Reduction
It's reported that 8-week mindfulness programs lower levels of cortisol (stress hormone). Through continuous practice, reactivity to stress decreases and resilience improves.
Improved Focus
By repeatedly training intentional control of attention, the duration and quality of attention improve. Research shows that even just 4 days of meditation training improves cognitive test scores.
Improved Emotion Regulation
As the habit of objectively observing your emotions develops, impulsive reactions decrease and you become able to choose more appropriate responses.
Basic Meditation Methods
Breathing Meditation (for Beginners)
The simplest and easiest method to start.
- Sit in a comfortable position (chair or floor is fine)
- Close your eyes or lower your gaze
- Direct awareness to natural breathing
- Observe the sensation of breath coming in and going out
- When awareness drifts, gently return to breathing
Start with 5 minutes at first and gradually extend to 10-20 minutes as you get used to it.
Body Scan
A method of directing awareness to each part of the body in sequence.
- Slowly move attention from the tips of your feet to the top of your head
- Observe the sensations of each part (warmth, tension, numbness, etc.) as they are
- Don't judge, don't try to change, just notice
Doing this before bed also has the effect of releasing body tension.
Walking Meditation
Suitable for those who aren't comfortable sitting.
- While walking slowly, concentrate on the sensation of the soles of your feet
- Observe the sensation of touching the ground and shifting weight
- Can be practiced both indoors and outdoors
Incorporating Into Daily Life
You can practice mindfulness without setting special time.
Eating Meditation
- Observe the color, shape, and aroma of food
- Savor each bite and pay attention to the sensation of chewing
- Avoid eating while watching TV or smartphone
Using Commute Time
- Direct awareness to breathing on the train
- Listen to surrounding sounds without judgment
- Feel the sensation of your feet touching the ground as you walk
Using Waiting Time
Use time you'd normally look at your smartphone, like waiting for traffic lights or in checkout lines.
- Take 3 deep breaths
- Check body sensations
- Observe surroundings
Points for Continuation
Start Small
Trying to do long sessions from the start makes failure likely. Continuing every day, even for 1 minute, is important.
Decide Time and Place
Linking to existing habits like "after breakfast" or "on the commuter train" makes continuation easier.
Don't Seek Perfection
Random thoughts arising during meditation is natural. Noticing and returning to breathing—that process itself is training.
Using Apps
Using guided meditation apps makes time management and habit formation easier. However, don't become dependent on apps—aim to eventually practice on your own.
Common Misconceptions
- "Making your mind empty" is not necessary: Thoughts arising is natural. The purpose is noticing them
- "Relaxation" is not the goal: You may relax as a result, but it's not the goal itself
- Long sessions are not necessary: Short but regular practice is more effective
Summary
Mindfulness is a practice anyone can start without requiring special tools or places. Continuation is needed to feel effects, but an investment of a few minutes a day brings benefits like stress reduction, improved focus, and better emotion regulation. Try incorporating a few minutes of focusing on breathing into your life starting today. This small step becomes a big investment in mental health.