Why Does Mindfulness Promote Health?

Do you know the term "mindfulness"?
Mindfulness refers to the state of consciously focusing on the present moment—paying attention to your thoughts and body just as they are. Scientific studies have shown that mindfulness offers significant benefits for both mental and physical health.

With the advent of the internet and the widespread use of social media, we live in an era where information is readily available anytime, anywhere. However, our minds are often overflowing with constant information and worries.

When you're feeling overwhelmed or want to calm your mind, try focusing on a simple sensory experience like light, sound, or scent for a few minutes. If this makes you feel even slightly more at ease, you've taken the first step toward mindfulness.

What is Mindfulness?

The term mindfulness originates from the Buddhist Pali word sati, which means awareness or attention. This concept was scientifically explored by Dr. Jon Kabat-Zinn from the University of Massachusetts, who introduced Mindfulness-Based Stress Reduction (MBSR) in 1979. His research demonstrated mindfulness's efficacy in reducing depression, alleviating pain, and enhancing mental well-being, gaining widespread recognition globally.

The Importance of Living "In the Moment"

Humans tend to focus unconsciously on the past or future:

• Reflecting on past events may evoke sadness.
• Imagining the future might bring excitement—or anxiety.
• Being caught up in thoughts can cause suffering.

When this happens, it becomes hard to focus on the present reality. Although we live "now," truly being in the moment can be incredibly challenging.

By cultivating awareness of the present without judgment, mindfulness enhances concentration and helps us notice things we otherwise miss. With a calm, mindful state, we become less influenced by emotions like anxiety or anger, fostering a sense of inner peace.

Mindfulness vs. Meditation

Mindfulness and meditation are often confused. The Japanese Mindfulness Association defines mindfulness as "consciously focusing on present experiences without judgment." It emphasizes paying full attention to sensory experiences, such as fully appreciating the taste and aroma of tea or coffee.

Meditation, on the other hand, involves quieting the mind to achieve relaxation or focus. Unlike mindfulness, meditation does not necessarily aim for tangible benefits but focuses on calming the mind.

Benefits of Mindfulness

Mental Benefits:

Reduces Stress and Anxiety:
Practicing mindfulness helps release worries about the past or future, training the mind to stay resilient and calm in the face of challenges.

Enhances Focus:
Mindfulness trains the brain to control attention, improving concentration and decision-making.

Improves Self-Awareness:
By objectively observing thoughts and emotions, mindfulness helps prevent being overwhelmed by anger or frustration, leading to emotional stability.

Physical Benefits:

Pain Management:
Focusing on sensations without avoiding them can help reduce chronic pain, such as back or joint pain, by addressing underlying stress factors.

Lower Blood Pressure:
Mindfulness promotes relaxation, reducing stress-induced hypertension. Studies have shown lower rates of high blood pressure among mindfulness practitioners.

Better Sleep Quality:
Mindfulness helps balance the nervous system, enabling deep, restful sleep—even within days or weeks of practice.

How to Practice Mindfulness

Adopt a Proper Posture:
Sit comfortably with a straight back. If needed, sit in a chair with your feet flat on the ground.

Focus on Your Breath:
Pay attention to the sensation of air entering and leaving your body. Observe how your abdomen rises and falls naturally.

Return to the Breath:
When your mind wanders, gently bring your attention back to your breathing without judgment.

To experience the benefits of mindfulness, consistent practice and habit formation are essential. Here, we will explain the basics of mindfulness through breathing meditation. Start by dedicating just five minutes a day to focus on your breathing and practice being fully present in the moment.

1. Sit Upright and Maintain Proper Posture

You don’t need to adopt a rigid posture like traditional zazen (seated meditation). The key is to sit with your back straight, ensuring your weight is evenly balanced over your sit bones. Options include the half-lotus position (one foot resting on the opposite thigh) or sitting cross-legged, depending on what feels stable for you. Rest your hands on your knees, palms facing upward.
If sitting on the floor is difficult, you can sit on a chair with your feet flat on the ground and knees slightly apart. Ensure your ears, shoulders, and hips are aligned vertically, and your belly is directly below your nose. Avoid overarching your back. Slowly sway your body side to side, reducing the movement gradually until your weight feels evenly distributed.

2. Focus on Your Breathing (Breathing Meditation)

Relax your arms and shoulders, settle into a comfortable posture, and begin to pay attention to your breath. The most important point is not to control your breathing. Breathing is an unconscious action vital to life. How often do you consciously notice this natural process?
Breathing meditation involves observing and being fully aware of your natural breath. Visualize the air entering through your nose, traveling down your windpipe, and reaching your lungs. Notice how your abdomen rises and falls or how your shoulders move gently with each breath. Simply feel, “I am inhaling now” or “I am exhaling now.”

3. Return to Your Breath When Thoughts or Emotions Arise

While meditating, your mind may wander. Recognize this without judgment. Acknowledge your thoughts, such as “I was thinking about this,” and gently return your focus to your breath. Don’t blame yourself for losing concentration or chase after any thoughts or emotions that surface. The practice lies in consistently bringing your awareness back to your breathing.

Incorporating Mindfulness into Everyday Life

You don’t need to wake up early or carve out special time for mindfulness. It can be integrated into daily activities like cleaning, doing laundry, or cooking by paying a bit more attention.

For example, some people find cooking therapeutic because repetitive actions like chopping or grating help them focus, clearing their minds and providing effects similar to meditation. By observing your daily activities more closely, you might discover moments that naturally relieve stress.

Walking Meditation

In Zen practice, walking meditation is called kinhin, which means walking slowly in a specific area to center the body and mind. As you walk to work, school, or during a stroll, pay attention to the sensations in your feet. Notice how your toes, heels, and the soles of your feet feel as they touch the ground. If thoughts distract you, simply acknowledge them without judgment and return your focus to the act of walking. Over time, this practice helps you cultivate the ability to return to the present moment.

Mindful Eating

Mindfulness can also be practiced during meals. Avoid distractions like watching TV, scrolling on your phone, or reading while eating. These habits can prevent your brain from fully recognizing that you are eating, which can disrupt digestion.
Focus on what you’re eating: the aroma, appearance, texture, and taste. For instance, notice the shine and softness of freshly cooked rice, its fragrance, and the sound it makes as you chew. Concentrating on these details can make you realize how inattentive you may have been during meals, foster gratitude, and remind you of how food nourishes your body.

Mindful Handwashing

Lastly, consider washing your hands mindfully. With the increased frequency of handwashing during the pandemic, why not turn it into a moment of mindfulness?
Focus on the water’s temperature, the feeling of soap and bubbles on your hands, and the sensation of rubbing your palms and fingers. Afterward, take in the scent of the soap. By expressing gratitude to your hands for their work, you may find yourself feeling more calm and peaceful.

Important Considerations When Practicing Mindfulness

While mindfulness offers numerous benefits, some individuals may experience discomfort. Those with conditions such as schizophrenia, depression, obsessive-compulsive disorder, or PTSD may find that mindfulness intensifies their awareness of their issues or triggers past traumas. If you wish to try mindfulness but have concerns, consult a doctor or counselor to ensure it’s safe for you.

Introducing the Meditation App “GASSHO”

For those unsure how to begin, the meditation app GASSHO offers an accessible way to start mindfulness practice at home. Its features include:

• Stress and anxiety relief
• Guidance on posture and breathing through audio
• Sleep support content, including sleep tracking
• Relaxation features like calming sounds and nature ambiance

Developed with dedication and contributions from renowned temples, such as Koyasan Kongosanmai-in Temple, the app provides unique content like lectures by esteemed monks, rare temple videos, and opportunities to donate to temples in gratitude.

Conclusion

Mindfulness is about focusing on “the present moment” and being aware of your thoughts and body without judgment. Scientifically proven benefits include reduced anxiety, improved concentration, pain relief, lower blood pressure, and better sleep quality.

Mindfulness doesn’t require extra time; it can be seamlessly incorporated into daily activities like walking or eating. By noticing your emotions and body in “this moment,” even briefly, you may feel a sense of calm and clarity. Start at your own pace and embrace mindfulness as a path to a richer, more fulfilling life.