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About Mindfulness: Stop and Breathe

Elisabetta Lano and Sesi Coriasco
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February 11, 2021

Written by Elisabetta Lano and Sesi Coriasco, two mindfulness instructors and founders of SE Sani Emotivamente, an association aimed at providing tools to develop the acquisition of emotional and relational skills, in order to improve overall well-being. 

In recent years, Mindfulness has undoubtedly become a trend. You can find mindfulness courses almost everywhere; centers and schools that offer more or less intense courses; companies that offer training courses to their employees; even in some universities you can find study courses on mindfulness practices and Buddhism. So... let's take a closer look at what this is all about.

This article will cover the following topics:

  • “Mind Wandering”
  • Mindfulness, this (un)known practice 
  • To whom it is addressed?

Ever heard of “Mind Wandering”?

You know when they say "having your head in the clouds"? Where are we really in this very moment? In the melancholy of the past? In the anxiety of planning for the future? Often our attention wanders, tending to shift to what has happened before to what is yet to happen. We are distracted by an infinite number of stimuli, like phone notifications, or by worries we have during the day, like thinking of having to catch the bus on time to arrive at the meeting on time. The more distracted we become, the less we notice what we are doing in the present moment. 

"If you have a mind, then of course it will wander"

R.D.Siegel[5]

Besides these external factors, there are also internal causes that lead to a constant mental distraction. The Default Mode Network (DMN) is an important neural network in our brain[3] that allows us to remember, reflect, judge, plan and schedule; a circuit that is certainly useful for our survival. However, if we constantly activate this circuit, even in unnecessary situations, it can become toxic. This can lead to increased distress and anxiety, and sometimes even depression. At a biological level, this can be seen through the excessive production of cortisol, a regulatory hormone that is typically produced when we are feeling stress[3]. Similarly to the DMN, cortisol is beneficial in moderate quantities, but highly harmful when abundant[3]. 

In the figure below, you can see the difference between our brain activation in a non-mindful, default state (a), compared to when it is mindful (b)[1]. 

So how do we keep this DMN at bay? The mind can be trained. Through MINDFULNESS! 

Mindfulness, this (un)known practice

Being mindful is the opposite of automatism and multitasking. It is the ability to halt our "autopilot", to stop and observe what is happening in the present moment[4]: 

What physical sensations are emerging from my body? Are they pleasant or unpleasant? How is my breathing? Here, I observe with the curiosity of a child, as if everything were experienced for the first time.

What are the nature of the thoughts that run through my mind? Are they filled with nostalgia, worry, anxiety, expectation, fear or anger? Here, I observe and investigate as a scientist would do behind the microscope, without judgement.

Now that we have looked at how mindfulness looks practically, let’s turn to the broader meaning of the word and concepts. Jon Kabat-Zinn (American biologist and famous mindfulness instructor), defines mindfulness as:

"Paying attention in a particular way: on purpose, in the present moment and non-judgementally"

Kabat-Zinn [4]

“Mindfulness” is the English translation of the word “Sati”, a term from the Pali language of ancient India[2]. It can also be translated as “Mindfulness Meditation” or “Insight Meditation”, and refers to a particular state of the mind that is "awakened", attentive, alert, aware[2]. 

The richness of the term Sati also includes a non-conceptual awareness of mind and heart together; a presence that goes beyond words, concepts, thinking and meaning, precisely because in ancient Indian civilization, there was no separation between body, mind and heart. This mental presence must be cultivated with discipline and patience. That's why we meditate!

!! WATCH OUT !! Often, people confuse mindfulness for a state of relaxation and nothingness. Actually, it’s quite the opposite! Mindfulness is an extremely active meditation: being mindful means being fully conscious and aware of one’s feelings, sensations and thoughts in the present moment. The purpose is to attentively listen to oneself, to dig deeper and understand the fear, anger, boredom or other feelings we might be experiencing, and where they might come from. Then, mindfulness eventually leads to relaxation, calm and a general improvement in well-being in the long-term, and this is why it is considered extremely beneficial. 

To whom is it addressed?

Mindfulness is for everyone, without distinction. To anyone who wants to reach a higher level of self-awareness; to those who want to carve out a space of well-being; to those who suffer from psycho-physical pain, even chronic, or to those who are healthy; to those who feel burdened by the daily struggles deriving from family, work or relationships; to those who want to engage in a process of personal growth and introspection. In short, mindfulness is for anyone who wishes to take care of themselves.

Mindfulness can be a valuable aid to increase attentional capacity and concentration, especially in children and young students[6]. Children are facilitated by their innate curiosity and by actively focusing on what they are doing, savoring each moment. Adolescents, who are going through a period of change, of discoveries and of new responsibilities, can benefit from mindfulness by consciously paying attention to what is moving inside and out of them, in a non-judgmental way. Moreover, this practice enhances the ability to recognize and regulate emotions, decreases performance anxiety and improves awareness in one’s relational modes (the way we communicate and form meaningful relationships with others)[6].

For these very reasons, meditation courses have been increasing tremendously in recent years, offered in schools of all levels along with specific training for teachers or young parents[6]. But like any training, also mindfulness requires a constant, patient and daily practice.

Have we intrigued you? :)                                                                                                              

Following articles will discuss related aspects with more detail!

So… Mindfulness is a great tool for self-growth and self-awareness. A lot of people hold the misconception that mindfulness is more spiritual than concrete. There’s nothing wrong with spirituality, but you don’t necessarily have to be spiritual to practice mindfulness! It’s simply the search for balance, a moment during the day where you can discover and listen to your body and mind. So… if you are interested and want to know more, here are some additional resources:

References

  1. Christoff, K., Gordon, A. M., Smallwood, J., Smith, R., & Schooler, J. W. (2009). Experience sampling during fMRI reveals default network and executive system contributions to mind wandering. Proceedings of the National Academy of Sciences, 106(21), 8719-8724. 
  2. Goldstein, J. (2013). Mindfulness: A practical guide to awakening. Sounds True. Retrieved from https://books.google.nl/books?hl=it&lr=&id=UjnPBAAAQBAJ&oi=fnd&pg=PT6&dq=Mindfulness,+A+Practical+Guide+to+Awakening&ots=zCIsbzei5I&sig=0UnqpQ_Jx3TCixd9KqX00_Aq7wE&redir_esc=y#v=onepage&q=Mindfulness%2C%20A%20Practical%20Guide%20to%20Awakening&f=false 
  3. Horn, A., Ostwald, D., Reisert, M., & Blankenburg, F. (2014). The structural–functional connectome and the default mode network of the human brain. Neuroimage, 102, 142-151. doi:10.1016/j.neuroimage.2013.09.069 
  4. Kabat-Zinn, J., & Hanh, T. N. (2009). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta. 
  5. Siegel, R. D. (2009). The mindfulness solution: Everyday practices for everyday problems. Guilford Press. Retrieved from https://books.google.nl/books?hl=it&lr=&id=JMdhMkRnsIUC&oi=fnd&pg=PR3&dq=R.D.+Siegel,+The+Mindfulness+solution+&ots=9-9QeHZkJp&sig=QoWk6MEZQNn636DtbhS_k-WT3vc&redir_esc=y#v=onepage&q&f=false 
  6. Snel, E. (2013). Sitting still like a frog: Mindfulness exercises for kids (and their parents). Shambhala Publications. Retrieved from https://books.google.nl/books?hl=it&lr=&id=rosdAgAAQBAJ&oi=fnd&pg=PA1&dq=Sitting+Still+Like+a+Frog.+Mindfulness+Exercices+for+Kids&ots=HPiiEhI0zu&sig=CdBi-LBBgQS5M05QyECXQFRPpDw&redir_esc=y#v=onepage&q=Sitting%20Still%20Like%20a%20Frog.%20Mindfulness%20Exercices%20for%20Kids&f=false 

Additional references

Kabat-Zinn, J. Wherever you go, there you are. 1994.

Kabat-Zinn, J. (2018). Falling awake: how to practice mindfulness in everyday life. Hachette UK. Retrieved from https://books.google.nl/books?hl=it&lr=&id=EQpRDwAAQBAJ&oi=fnd&pg=PT14&dq=Falling+Awake.+How+to+Practice+Mindfulness+in+Everyday+life&ots=VI5lXHn3Rn&sig=iZfE9K68hVMpmYQVorJC9RGalZg&redir_esc=y#v=onepage&q=Falling%20Awake.%20How%20to%20Practice%20Mindfulness%20in%20Everyday%20life&f=false 

Hasson, G. (2013). Mindfulness: Be mindful. Live in the Moment. John Wiley & Sons. Retrieved from https://books.google.nl/books?hl=it&lr=&id=I1F68qphJGoC&oi=fnd&pg=PA3&dq=+Mindfulness.+Be+mindful.+Live+in+the+moment&ots=IwWPVYj0Zt&sig=MeB0g5asDtr5YQDrqHM3lYoe8YM&redir_esc=y#v=onepage&q=Mindfulness.%20Be%20mindful.%20Live%20in%20the%20moment&f=false 

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