What is Mindfulness: Development & Benefits (Part 2)
- Vassilis Xypolias
- Mar 24
- 3 min read
How can we strengthen mindfulness?
As humans, we all have the skills of mindfulness innately. However, in the course of our evolutionary journey as a species and today's technology, these skills have weakened and we are more often "lost" in the stories of the mind and live on "autopilot ". To strengthen and practice these skills, just as to have good physical condition we practice various sports, respectively to have good spiritual and mental health we practice the "muscle" of mindfulness. There are two basic approaches to practice:
The first approach is the so-called formal practice , which is also commonly referred to as meditation (mindful awareness practices). Formal practice is usually done in a sitting position, but there are also exercises that can be done lying down, standing, or even while moving. The practice is divided into two categories: calm & focus practice and open awareness practice.
The second approach is the so-called informal practice and it can potentially be all of our daily activities. Anything we do with full awareness can be said to be mindfulness in “action”. It can be when we brush our teeth, when we wait at a traffic light or when we hang out the laundry. Any routine activity can become an informal mindfulness practice by bringing our full attention to it.
Scientifically proven benefits of mindfulness
Thanks to research and media exposure, mindfulness is no longer hidden in ancient texts and monasteries. Today, it is practiced by millions of people around the world, taught in schools, the workplace , sports, and even politics. As people continue to discover for themselves the benefits of living mindfully in the present, interest continues to grow. Today, with the advancement of neuroscience and technology, there is also a large body of credible scientific research on the benefits of mindfulness in improving all aspects of our lives.
Below are some of the most important and scientifically confirmed benefits of mindfulness:
Mindfulness reduces worry and anxiety and other intense negative emotions. Cultivating mindfulness shrinks the amygdala, the brain center responsible for the emotion of fear and the automatic "fight or flight" response.
Mindfulness strengthens mental performance (memory and concentration) and improves critical and creative thinking.
Mindfulness improves emotional balance and develops empathy and compassion. It also improves communication and relationships.
Mindfulness strengthens cognitive flexibility and mental toughness.
Mindfulness reduces compulsive and addictive behaviors and has also been shown to work better than any diet for effective and long-term weight loss.
Mindfulness improves overall health and strengthens the immune system.
Mindfulness is also proven to be one of the most important and determining factors of well-being in life (as long as basic survival needs are met).
In conclusion, cultivating and integrating mindfulness into our lives can help us be healthier mentally and physically, have better mental performance, and perhaps along the way, discover that what we were looking for "out there" until now - a feeling of peace , fulfillment, and happiness - was ultimately always available to you and was...within you.
Be well!
Vasilis Xipolias, Mindfulness & MBSR Trainer, CFM/UMASS
Whether you wish to bring mental balance and resilience into your life, or to support your spiritual performance and personal development, Mindfulness 360 offers comprehensive programs and specialized experiential workshops aimed at familiarizing, cultivating and integrating mindfulness skills into different aspects of your life.
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