Mindfulness - what's the big deal?

Posted on November 06, 2021 by Greg Myers, One of Thousands of Leadership Coaches on Noomii.

Mindfulness “works” by changing the shape and functioning of the brain. The discovery of neuroplasticity (the ability of the brain to grow new connections and patterns of neurons) provides the mechanism of action for mindfulness. In the same way that physical exercise builds muscle and strengthens tendons, leading to a whole host of physiological changes, mental exercise changes our brains.

New Habits of Mind

We all have habits of mind. Predictable thoughts, reactions, world views that lead to predictable actions and results. By gaining new mental capabilities, we can break habitual ways of thinking and acting, and make choices more aligned with our values. More than “setting an intention” or exercising your willpower, mindfulness practice creates new pathways in your brain – literally changing the way we think.

Breaking old ways of thinking and taking on new (mindful) ones can lead to lower blood pressure, lower stress levels, and greater focus on what is going on around you – both in terms of your throughs, sensations, and feelings, and in your relationships. This in turn makes possible new perspectives, new choices, and creates more “room” in your experience of the present moment.

The Expansive Now

Everything we think, feel, and experience is happening right now. Think of some past event, of some future possibility, some story you are making up about who you are or what is happening – this is all happening in your brain, right now.

Scientists have identified brain regions that work together – labeled networks, that are recruited into greater activity when we do certain things. For example, the Default Mode Network (DMN) is active when we think about the past or future. The Attentional Network (AN) activates when we need to pay close attention to something – like threading a needle, or listening to a friend, or when something new or unexpected happens. The Salience Network (SN) is analyzing all this activity, and helping to direct attention to things that increase our well-being.

You may already see where this is going. Too much activation of the DMN and you are stuck in rumination about the past or anxiety about the future, or just daydreaming. Too much stimulation of the AN, and you are bouncing from thing to thing, or lost in the details, or startled by every unexpected change in the environment. The brain is very complex, and neuroscientists are only recently learning about how the brain works – so focus more on the principle (we can train our brains) than the specific details of which brain parts does what.

So mindfulness is maintaining a particular balance between the various networks in our brain, so we are more self-aware, compassionate, and present. Specifically, mindfulness involves expanding our awareness to we are noticing more of how we feel, what we are thinking, and what is going on around us. This lets us spend less time reacting, and more time making choices consistent with our values.

How to practice mindfulness? Find a comfortable place to sit, pay attention to your breath, and when you notice your mind has wandered, turn your attention back to your breath. Practice self-compassion, start off with even 5 minutes of practice, and keep at it. You’ll be surprised at the progress you can make.

PS Mindfulness isn’t for everyone – if you find it uncomfortable, or don’t like the results, knock it off! You don’t have to practice mindfulness, and just like you shouldn’t practice a physical exercise that damages your body in some way, don’t do a mindful activity that isn’t helpful.