Can mindfulness be taught?

Mindfulness is the skill of paying attention to the present without judgment. Because it is a skill, it can be learned. Many aspects of modern-day living are typically not conducive to mindfulness. Work emails alerting on our phones at all hours, work that travels with us via technology anywhere we go, and the many stresses of modern life serve as distractions in our moments. An afternoon meant to be devoted to enjoying your child’s soccer game can quickly end up a worry-fest from the bleachers.

Mindfulness teaches the skill of paying attention to each unfolding moment by noticing when the mind wanders away and brings it back to the present. Research reveals that more than half of Americans report experiencing stress and have difficulties calming their minds and bodies. Chronic stress results can include stroke, heart attack, weakened immune system response, and other illnesses. Mindfulness can play an important role in addressing these issues.

Because mindfulness is secular rather than religious or rooted in a specific set of regular beliefs, it may be appealing to more people. Studies have determined that practicing mindfulness can result in brain changes conducive to healing and preventing stress. Specifically, the amygdala, involved in detecting threats and initiating the stress response in the body, shrinks. The prefrontal cortex becomes stronger and helps the body down-regulate from stress more quickly.

Thanks to the research and initial efforts by Dr. Jon Kabat-Zinn, who founded the Mindfulness-Based Stress Reduction program at the University of Massachusetts, mindfulness programs developed. These programs are available in different settings and online. Today, books, podcasts, apps, and more are available to learn mindfulness from.

To begin a mindfulness practice:

• Choose a time when you have 5-10 minutes of quiet without interruption. Sit quietly and comfortably. Clear your immediate area of obvious distractions like your phone, television, and computer.
• Using a timer may help you if feeling that you may spend too much time in mindfulness is distracting to you.
• Notice and acknowledge thoughts or judgments that come up about starting mindfulness. Skepticism is normal! As you get started, you may notice that your mind is cranking out thoughts about the practice itself.
• You can close your eyes or focus on one spot ahead of you.
• Focus on your breath; your lungs expanding, the tip of your nose as air enters your body, the contraction of the lungs as you exhale. Allow yourself to breathe naturally.
• Pay attention to your breath for the duration.
• When your thoughts wander, notice it, and return your attention to your breathing.

Mindfulness is the skill of noticing when the thoughts wander and returning awareness to where you want it. As you begin practicing, your mind may wander continuously. That is part of the practice. Practice is important, and repetition makes mindfulness easier as time goes on, just like any other skill.