Deliberate stopping is an essential part of brain care. But why is it so important?
When was the last time you allowed yourself to slow down?
If the answer is not “today”, this is a reminder to change it. Finding time to pause is an important part of any brain care routine - alongside the other four brain care behaviours. Mindfulness is a popular term, but it's not new. In this article, we'll look at what mindfulness really is, how to practice it and - most importantly - why it's important.
What is mindfulness?
There is much debate about what exactly mindfulness is. But we are not here to set rigid boundaries. If it involves slowing down and consciously paying attention to ourselves and others, with intention and presence, then that's fine.
Mindfulness does not mean “clearing” the mind completely or taking a vow of silence. It means taking the time to stop and feel the present - to be here and now. Which, of course, is easier said than done.
Many people associate mindfulness with yoga or meditation - and this is one of the possibilities. But it doesn't need to be so structured. It can be a lotus posture, a small breathing exercise, reciting a mantra or lighting a candle in the bath. Relax. Stop and pause. It's good for you.
The science of mindfulness
The explosion of mindfulness in popular culture can lead to scepticism. And a healthy dose of scepticism is good - it is the essence of science. So let's look at what the research says about mindfulness.
Mindfulness and mental health
Mindfulness is often cited as an effective method for emotional stability and well-being. Thousands of studies have been conducted and meta-analyses have shown that mindfulness can be very helpful in supporting mental health. It can help regulate stress levels, which in turn has a positive impact on mental health.
Of course, mindfulness is not a panacea - one breathing exercise will not turn you into the Dalai Lama. But it is an essential piece of the overall puzzle. Regular mindfulness practice helps to address deeper issues that affect mental health.
Awareness and compassion
There is evidence that mindfulness affects our ability to feel compassion. This is linked to the regulation of stress reactions. Studies show that regular mindfulness reduces activity in the amygdala (the so-called “lizard brain”) and improves the connection between the amygdala and the prefrontal cortex. This allows a calmer and more compassionate response to stress.
How mindfulness affects brain structure
This is a relatively new field of research, but the results are interesting. Studies show that regular mindfulness meditation is associated with more grey matter in the ageing brain.
Other studies have shown that mindfulness changes the density of grey matter in different areas of the brain - reducing it in the amygdala and increasing it in areas responsible for emotional and social processing. Harvard researchers also found an increase in grey matter in the cerebellum, which is responsible for movement coordination and balance.
How to practice mindfulness
There are many lists of mindfulness activities. But it doesn't have to be separated from everyday life - anything can be mindful if we approach it with intention. Three steps are enough: observe, describe, participate.
- Watch. Stop for a moment and really look at something - without judgement. The more we pay attention to our surroundings, the easier it becomes to quiet the mind and let go of distracting thoughts.
- Descriptions. How do you feel? What are you thinking about? These questions may seem unusual, but they help you to identify and process emotions. And once we can understand our emotions, we can better understand and interact with external situations.
- Participate in. In today's overabundance of stimuli, it's easy to go on “autopilot”. But by being actively involved in what you are doing, you can be truly present.
Ideas for informed action
Everyone's brain care routine is unique and will have its own ways of finding time to take a break. But if you're looking for inspiration, here are some ideas:
- Practice gratitude. Gratitude is a great introduction to mindfulness. No classes or equipment needed, just fifteen minutes and something to write down your thoughts. Every day, write down three things you are grateful for (on paper, on your computer, in an audio message or wherever). They can be from that day, or general, big or small - even a tasty coffee.
- Go for a walk. This one does not require much explanation. We all know that fresh air helps to organise our thoughts and gain a different perspective. It is especially useful when you can be in nature.
- Gardening. Peace, meditation and gardens have always gone together. Whether we are talking about Zen Buddhism or local farmer or backyard gardens, it has been at the centre of many mindfulness philosophies and practices for centuries. It connects us to our environment and, in combination with physical and mental activity, is perfect for shutting out “background noise”. If you don't have a garden, a houseplant will do.
- Listen to music. Another way that explains itself. Close the door, turn up the music and let it help you feel your emotions. Choose the right genre for your mood.
- Meditation. Perhaps the most famous mindfulness technique, which often seems scary. But there are many forms of meditation, and everyone can find the right one for them.
Join the IDARTO Centre to learn the skills of mindfulness and self-compassion for “Skills for Change” or psychological techniques for the video library “Psychologist in your pocket”.
Source: Heights “How (and why) you need to pause”. https://www.heights.com/blogs/mindfulness/finding-time-to-pause?srsltid=AfmBOorsxiApYBWekZa6vON5rFyPhd5jiIAPk0LTUkU47v6V-INUoHsu