Introduction to Mindfulness

A fast-paced culture of constant multitasking and 24/7 digital connectivity characterizes the opposite of mindful living. A commonly accepted definition of mindfulness comes from Jon Kabat-Zinn: “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” Mindfulness is a mind-and-body practice centered on the connections between the brain, mind, body, and behavior.

Stress and the Nervous System 

The body’s nervous system is always working, but individuals are often not aware of automatic functions such as the heartbeat, digestion, breathing, pupil dilation, or saliva production. The parasympathetic nervous system is responsible for a normal, relaxed state where the body and mind can “rest and digest.” In threatening situations, the sympathetic nervous system automatically shifts to “fight or flight” mode, which sends stress hormones flowing through the blood system. Both modes are important to humans, but being in the sympathetic, “fight or flight” mode for too often or too long creates a serious health concern. The harmful consequences of operating out of a constant state of stressful living often include negative consequences to well-being, physical health, and longevity (Harvard Health Publishing, 2024).

Every year, the American Psychological Association commissions a survey to examine the state of stress across the country. The Stress in America survey highlights the serious physical and emotional implications of stress and the inextricable link between the mind and body (American Psychological Association, 2024). Living in a constant state of stress is harmful. But when we are in a state of stress, we can intentionally activate the parasympathetic system to increase blood flow, which triggers a relaxation response in addition to feelings of well-being. Mindfulness is not the only way to engage the parasympathetic nervous system, but it is a valuable practice.

Mindfulness Research

Research on mindfulness practices has spanned a variety of fields of study, including but not limited to medical, psychological, social, and educational (Greater Good Magazine, n.d.). In addition, mindfulness programs are offered in a variety of settings, such as schools, parenting classes, caretaker support, worksites, prisons, hospitals, U.S. Department of Veterans Affairs centers, fitness centers, Extension programs, and athletic programs. Research suggests that mindfulness training and practice are beneficial for improving and increasing feelings of well-being in everyday life. Research has resulted in a list of mindfulness practice benefits:

• decreased stress, anxiety, emotional reactivity, and burnout
• improved attention, memory, and the ability to focus
• reduced chronic pain
• increased immune system response
• heightened relationship satisfaction and promotion of empathy and compassion

Mindfulness Practices

Although the traditions of current mindfulness programs are rooted in Eastern meditation, engaging in a contemporary mindfulness practice does not necessarily align with a religion, nor is it identical to meditation. Mindfulness programs might utilize meditation techniques in addition to other formal mindfulness practices (Smith, 2023). Mindfulness exercises include a number of examples:

• Breathing exercises can be done individually or by listening to an instructor or an audio guide of a breathing exercise. Unlike the automatic breathing function, this mindful technique encourages taking a moment to be present and then focusing on completely inhaling and exhaling air in and out of the lungs. Afterward, this exercise usually leads to the healthy default of deeper, slower breathing.
• A body scan simply means noticing each part of the body without judgment. It can be done sitting or lying down and helps bring awareness to each part of the body and how it feels at the moment.
• Imagery exercises help create a picture in the practitioner’s mind of a calming place for relaxation. This technique, also called visualization, focuses on a positive mental image to replace negative thoughts and feelings.
• Progressive muscle relaxation includes tensing and relaxing different muscle groups to decrease physical tension. Tensing and relaxing muscles encourages a release of physical stress.
• Yoga, tai chi, or other physical activity that focuses meditation on the body and physical movement . These activities offer physical benefits as well as mental relaxation.
• Mindful eating promotes slowing down to enjoy food by using all the senses. This encourages feelings of gratefulness and fullness, and results in greater enjoyment of food.

All these practices can be done on an individual basis, but sometimes it is helpful to learn about mindfulness by taking a class or program, reading a book, or watching a video for guidance and suggestions. The Ohio State University Wexner Medical Center offers free mindfulness recordings (wexnermedical.osu.edu/integrative-health/resources/mindfulness-practices). Mindfulness programs often combine various mindfulness techniques and exercises.

• Making Mindfulness a Regular Practice

  It is important for individuals to find the right technique and mindfulness program. Too many obligations, stress, and deadlines often undermine healthy eating, sleeping, and exercising habits. Just like other healthy practices, practicing mindfulness has a positive cumulative effect over time. Not only can a mindfulness practice be relaxing in the moment, but it can also heighten an individual’s enjoyment of positive life experiences and minimize adverse reactions to negative life experiences. In general, engaging in a mindfulness practice is considered safe for healthy people, but it is not recommended as a substitute for health care. A mindfulness practice can offer complementary benefits to some forms of treatment but always discuss your mindfulness habits with your health care provider (National Center for Complementary and Integrative Health, 2022).

  The purpose of practicing mindfulness exercises on a regular basis is not necessarily to get better at it. The goal of the practice is to make mindfulness a habit or routine as part of a healthy lifestyle. Mindfulness participants are encouraged to find what works best for them, actively participate in formal mindfulness training (whether that is a class, a book, or download), and make a commitment to practice mindfulness on a regular basis. With practice, one can become more mindful throughout the day and throughout life, even when not engaged in a formal mindfulness practice.

  Useful Resources

  Mindfulness practices
  (wexnermedical.osu.edu/integrative-health/resources/mindfulness-practices)

  References

  American Psychological Association. (2024). Stress in America^TM survey.
  apa.org/news/press/releases/stress

  Greater Good Magazine. (n.d.). What is mindfulness? The Greater Good Science Center, University of California, Berkeley.
  greatergood.berkeley.edu/topic/mindfulness/definition

  Harvard Health Publishing. (2024). Understanding the stress response: Chronic activation of this survival mechanism impairs health.
  health.harvard.edu/staying-healthy/understanding-the-stress-response

  National Center for Complementary and Integrative Health. (2022). Meditation and mindfulness: effectiveness and safety.
  nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know

  Smith, A. (2023). Mayo Clinic Q&A: Mindfulness and mental health. Mayo Clinic.
  newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-mindfulness-and-mental-health

  Originally written May 10, 2016, by Patrice Powers-Barker, Educator, Family and Consumer Sciences, Ohio State University Extension. Reviewed in 2024 by Cindy Schultz, community partner though Toledo Public Schools Faculty in the Workplace.