The Science of Mindfulness: How Being Where Your Feet Are Can Transform Your Mental Health

Author: Carol Yan

Let's set the scene...

5am alarm interrupts your deep slumber; a quick hit of the big C (offee) on your tongue and off you go into today’s fast-paced world - focusing on getting to work, beating the traffic, replying to week old WhatsApps, worrying about what’s next, caught up in your thoughts, juggling meetings, kids schedules, plans for dinner, sister's birthday gift, more stress about what's next and what ifs.... and whoosh, you find yourself back in bed, head resting on your fluffy pillow, entering the safety and familiarity of darkness as your eyes shut. All for your 5am alarm to sound it's ear-piercing, body-shocking ring once again. Rinse, repeat...

Does this resonate with you?

We all know the feeling of rushing through life without truly being present in the moment. Mindfulness offers a powerful solution to this constant state of distraction and overwhelm. But what exactly is mindfulness, and how can it transform your mental health? Let’s explore the science behind it, along with some simple ways you can bring mindfulness into your daily life.

What is Mindfulness?

Mindfulness is the practice of bringing your attention to the present moment without judgment. It means noticing what’s happening around you and within you—your thoughts, feelings, and bodily sensations—without trying to change or escape them. While mindfulness has its roots in ancient meditation practices, it has gained significant recognition in modern psychology for its ability to improve mental health and overall well-being.

The Psychological Benefits of Mindfulness

Mindfulness isn’t just a buzzword—it’s backed by solid psychological research. Practicing mindfulness can offer profound benefits for mental health:

Reduced Anxiety and Stress: Mindfulness helps break the cycle of worrying about the future or ruminating on the past. By staying present, you can reduce your anxiety and feel more grounded in the here and now.

Improved Emotional Regulation: Mindfulness teaches us to observe our emotions without reacting impulsively. This creates space and offers time between an event and our response, allowing for more thoughtful, balanced reactions which are, often, in better benefit to us.

Enhanced Focus and Attention: Regular mindfulness practice strengthens your ability to concentrate. Instead of getting lost in distractions, mindfulness helps you stay on task and improve your productivity.

Increased Self-Compassion: Mindfulness encourages self-awareness and self-compassion. By being kinder and less critical toward ourselves, we can foster healthier relationships with ourselves and others. Breaking the shame & guilt cycle and mobilising empathy and effective problem-solving.

How Mindfulness Changes the Brain

Mindfulness doesn’t just change how we feel—it also changes your brain. Research in neuroscience shows that regular mindfulness practice leads to positive structural changes in the brain - a rewiring of its current pathways, introducing something new & different:

Neuroplasticity: Mindfulness strengthens the brain’s natural ability to adapt and change. Regular practice increases the size of the hippocampus (responsible for memory and learning) and decreases the size of the amygdala (the brain’s fear and stress center).

Prefrontal Cortex Development: Mindfulness enhances the prefrontal cortex - the part of brain which makes us human - which is responsible for executive functions like decision-making, impulse control, and emotional regulation. This means you’re better equipped to handle stress and make thoughtful choices.

Improved Connectivity Between Brain Regions: Mindfulness improves communication between different parts of the brain, particularly the regions responsible for emotional regulation. This helps you manage stress more effectively and respond to challenges and overwhelm with greater calm.

Positive Emotional Shifts: Mindfulness increases activity in the left prefrontal cortex, the area of the brain associated with positive emotions and well-being. This may explain why people who practice mindfulness often report feeling happier and more at peace - a sense of contentment.

Mindfulness in Everyday Life: Simple Practices

The beauty of mindfulness is that it can be practiced anywhere, at any time. Here are some simple ways you can incorporate mindfulness into your daily life:

• Start with the Breath: Take a few moments each day to focus on and notice your breathing. No need to change or control in any way - simply be an observer of your breath. Notice the sensation of your breath entering and leaving your body. This practice can help calm your mind and bring you back to the present moment.

• Body Scan Meditation: A body scan involves mentally scanning your body from head to toe, noticing any tension or discomfort. This helps you become more aware of your physical sensations and can promote relaxation.

• Mindful Eating: Next time you eat, slow down. Switch off your devices. Look at what's in front of you. Pay attention to the flavours, textures, and smells of your food. Mindful eating helps you fully engage with the experience of eating in that very moment, making it more enjoyable and healthier.

• Mindfulness in Daily Tasks: Turn routine activities into mindfulness moments. Whether you’re washing the dishes or brushing your teeth, focus on the sensory details of the task. This helps shift your attention away from distractions & a loud mind and back to the present moment.

• Mindful Listening: Practice being fully present during conversations. Listen without planning your response or getting distracted by other thoughts. Listening to understand rather than to respond. This deepens connections with others and improves communication too.

Mindfulness Apps to Support Your Practice

As much as I am a proud & avid avoider of my phone, in this digital day and age, we cannot deny that it can be so useful too! If you’re looking for additional support in building a mindfulness routine, these apps offer guided meditations, reminders, and practical tools which I have recommend to my clients:

• Headspace: Headspace provides beginner-friendly courses on mindfulness and meditation, with programs designed to reduce stress and improve sleep.

• Calm: With a focus on relaxation and mental well-being, Calm offers guided meditations, sleep stories, and breathing exercises to help you unwind.

• Insight Timer: Insight Timer offers a number of free meditations from mindfulness teachers around the world, making it a great resource for both beginners and advanced 'mindfullers'.

• Smiling Mind: A free app designed by psychologists, Smiling Mind was created for both adults and children, with programs that support mental health at home, school, and work.

• Waking Up: Created by neuroscientist Sam Harris, Waking Up combines meditation practice with lessons on mindfulness, offering a deeper understanding of the science behind it.

Additional Mindfulness Resources

For those who want to go beyond apps (or are avid phone avoiders like me), here are a few additional mindfulness techniques:

• Mindful Journaling: Write down your thoughts and feelings without judgment. Mindful journaling can help you reflect on your inner world and develop greater self-awareness. I have a free journal resource on my website- you can download it here: https://www.carolyanpsychology.com/post/free-resource-inner-child-journal

• Breathing Exercises: Try the “4-7-8” breathing technique to calm your nervous system. Inhale for 4 seconds, hold for 7, and exhale for 8. This quick exercise is a great way to reset during stressful moments.

• Mindfulness Cards: Use mindfulness cards that offer quick prompts, exercises or puzzles to stay mindful throughout your day. These can be a simple reminder to pause and breathe or to help ground you in the present moment through puzzles. I personally enjoy these Mindfulness Puzzles: https://amzn.eu/d/cHwRIeo

Mindfulness as a Path to Greater Well-Being, Healing & Reconnecting to where your feet are

Mindfulness is a powerful practice with the potential to transform both your mental health and overall quality of life. By staying present, you can reduce stress, improve emotional well-being, and cultivate a more peaceful relationship with yourself and the world around you. Start small—whether it’s by downloading an app, focusing on your breath, or simply taking a mindful moment in your daily routine—and see how mindfulness can enrich your life.