The key to happiness? Brain-changing? As effective as leading anti-depressants? These conversations around mindfulness have been ongoing since the practice gained widespread recognition in the 20th century for its ability to improve mental and physical well-being. However, with high-praise headlines and claims to ‘cure mental health’ comes marketing tactics, products and subscriptions to make the practice of mindfulness – originally rooted in ancient meditation traditions – into something exclusive.
Simply put, mindfulness is the practice of being fully present in the moment, acknowledging thoughts and feelings without judgment. It encourages individuals to focus on the here and now, rather than dwelling on the past or worrying about the future.
In today’s fast-paced world, we frequently hear about it and its ability to transform challenging situations into more manageable ones. But what exactly is mindfulness, and how can it truly benefit us? Understanding this meditative practice becomes particularly important when considering the prevalence of stress in our lives.
Recent studies have shown that approximately 9 in 10 adults in the UK have experienced high to extreme levels of stress at various times. Moreover, individuals diagnosed with mental health conditions, such as autism and bipolar disorder, are highly affected by stress, often experiencing heightened anxiety and other related symptoms. That’s why recognising and validating stressors and tailoring comprehensive care plans that incorporate self-soothing techniques is so important at Northern Healthcare.
By delving deeper into what mindfulness is really all about, we can better appreciate its potential to alleviate stress and enhance overall well-being – not just for ourselves, but for the people we support.
Mindfulness has its roots in ancient Buddhist meditation practices over 2,500 years ago, where it focused on being fully present and aware of the moment. It spread through Eastern traditions like Hinduism and Taoism, each using mindfulness to cultivate mental clarity and emotional balance.
However, it wasn’t until the late 20th century that mindfulness found its place in Western medicine when Dr. Jon Kabat-Zinn played a crucial role in this shift, creating the Mindfulness-Based Stress Reduction (MBSR) program in 1979. His research showed that mindfulness could effectively reduce stress, anxiety, and chronic pain, making it a powerful tool in both healthcare and therapy. Fast forward to today, mindfulness is widely practised as a way to enhance mental health and well-being, only proving its lasting impact across cultures.
Practicing mindfulness regularly can lead to numerous health benefits, including:
And these are just a few benefits global populations have found through practising mindfulness, with less-common benefits such as enhanced creativity, heightened intuition and maintaining memory health in later years recognised on a person-to-person basis.
Incorporating mindfulness into everyday life does not have to be complicated. Here are some simple ways to practice mindfulness:
Mindful breathing is a simple yet effective way to cultivate calm and awareness. According to the NHS, the goal is to observe thoughts and sensations without judgment, gently bringing attention back to the breath when the mind wanders.
To practice, sit comfortably with your eyes closed and your spine straight. Focus on your breath, imagining a balloon in your stomach inflating with each inhale and deflating with each exhale. As thoughts arise – whether it’s worries, emotions, or distractions – acknowledge them without following or analysing them, and gently return focus to your breath. Whether it’s sounds around you or sensations in your body, simply notice and let them pass, always coming back to the rhythm of your breathing.
Stress doesn’t just affect the mind – it often manifests physically through headaches, back pain, or muscle tension. Many of us are so caught up in our daily stressors that we don’t always recognise how our emotional state is impacting our bodies. Body scan meditation, as recommended by Headspace, is a simple yet effective way to check in with ourselves and release tension.
To practice, mentally scan your body from head to toe, like a copier slowly moving down your form. Bring awareness to each area, noticing any aches, tightness, or discomfort without judgment. As you acknowledge these sensations, breathe into them, allowing your body to relax. This practice helps shift our relationship with physical discomfort, promoting both mental and physical relief.
Mindful eating is about focusing on your food and being aware of how it makes you feel. One way to practice is by slowing down – chew your food well and pause between bites. This allows your body to recognise when it’s full, as it takes time for fullness signals to reach your brain.
Avoid distractions like phones or TV while eating, so you can fully enjoy the taste of your food. Pay attention to your hunger cues and eat enough to feel comfortably full without overeating.
Mindful eating helps you develop better eating habits, enjoy food more, and improve your relationship with it.
Mindfulness journaling is a simple yet powerful practice that helps you connect with your thoughts, emotions, and experiences in the present moment. By taking a few minutes each day to write down your feelings, you can gain clarity and reduce mental clutter.
Start by reflecting on your day – what stood out to you, how you felt, and what you experienced. Try to write without judgment, simply acknowledging whatever thoughts or emotions arise. This practice allows you to process feelings, understand triggers, and develop a deeper awareness of yourself.
Gratitude is a simple but powerful way to shift your mindset and improve your mental health. When we focus on the good things in our lives and feel thankful for them, we often feel more positive about ourselves. This can lead to greater self-confidence, a better self-image, and overall improved well-being.
One effective way to start practising gratitude is by creating a gratitude jar – a container where you collect notes of happy, grateful moments from your day. If you’re unsure where to start, the NHS offers a simple worksheet on how to create your own gratitude jar. The process involves writing down something you’re grateful for each day – big or small – and placing it in the jar. Over time, you’ll have a collection of positive memories to reflect on whenever you need a boost!
For individuals in supported living settings, mindfulness can play a valid role in enhancing mental well-being. Here at Northern Healthcare, many people we support experience challenges related to anxiety, depression, or emotional regulation, so encouraging mindfulness can help them:
Support workers, mental health leads, RMNs and clinicians can integrate mindfulness into their care plans to help those they support to regulate emotions and navigate challenges, whether they’ve experienced mild or severe mental health conditions.
Simple mindfulness exercises such as guided meditation, breathing techniques, and mindful movement can all make a significant difference to emotional well-being that, when practised regularly, can improve mental health in the long term and even prevent relapses.
Many people believe they don’t have time for mindfulness or feel they aren’t “good at it.” The key is to start small. Even 1 minute of deep breathing or mindful observation can make a difference. Mindfulness is not about perfection; it’s about practice.
For those looking to explore mindfulness further, several apps provide guided exercises and meditations:
It’s no surprise to know that mindfulness is a powerful tool for improving mental well-being, and its benefits extend beyond ourselves to create more supportive and compassionate environments.
In supported living services, mindfulness can empower individuals to better manage their emotions, reduce stress, and enhance their quality of life. Therefore, by integrating mindfulness into daily routines, support workers, mental health nurses and caregivers can all contribute to a healthier and more fulfilling experience for those in their care.
Mindfulness can improve heart health – Harvard Health
Mindfulness And Sleep: Everything You Need To Know – MindOwl
Downloads and publications for Mindful breathing | DPT
MHST Digital Resources – worksheets
(PDF) The Origin of Mindfulness Revisited: A Conceptual and Historical Review
History of Mindfulness: From East to West and From Religion to Science – breathwork-science
