Mindfulness and Meditation — A Primer
By: Scott Davies
Tags: Buddhism, Mindfulness, Meditation, Psychology, Science

The concept of mindfulness is one which has been talked about much in the media and popular culture in recent times. This concept is often described as an antidote for the various stresses, anxieties and problems faced by large portions of the population. In the last decade mindfulness-based cognitive therapy has gained much mainstream traction in psychological therapeutic practice. Mindfulness is, simply put, a state of open and active attention to the present moment that is free of judgement. In this context, a judgement-free state of attention to the present moment means simply acknowledging the current moment as it is, whether it be a good or bad situation, without further emotional judgment. Rather than being preoccupied with thoughts about the past or the future, mindfulness, when practiced correctly, allows for calmer, clearer and more rational decision-making and thought. Mindfulness and concentrating on the task at hand, practiced over an extensive period, leads to a variety of quantifiable benefits, including reduced stress, increased memory and reduces emotional reactions to situations. Though it is often talked about in relation to meditation, mindfulness can occur at any moment, during or outside a period of meditation.

Mindfulness and meditation are often coupled with Eastern religions and spiritual practices such as Buddhism and Hinduism. Though the practice originated with these traditions, mediation and mindfulness is not inherently a spiritual or religious practice. It is quite possible and in fact beneficial to de-couple the practice of meditation from religion. As famed neuroscientist Sam Harris notes, many meditative practices derived from Buddhism and Hinduism are inhibited by the beliefs associated with these practices. Rather than focusing on the beneficial aspects of meditation, these practices often concern themselves with ritual and religious dogma, much of which detracts from the act of meditation itself. One of the forms of meditation that avoids this pitfall is vipassana, or ‘insight’ meditation. This form of meditation focuses on non-judgemental attention to the present moment and creates the conditions necessary for mindfulness.

Many scientific studies have shown the clear psychological and neurological benefits to a regular practice of meditation. Despite its reputation as being an impractical spiritual practice, meditation has quantifiable benefits in a variety of ways. For a start, it has been proven to create more grey matter in the brain, which has a positive benefit on cognitive performance, processing of information and reactions to situations. Meditation practice has also been associated with changes to the amygdala, which regulates ‘fight or flight’ responses, allowing for calmer and more rational decision making under duress.

Meditation, like most new skills and practices, is simple to understand, but difficult to truly master. The first step, sitting down, closing your eyes and breathing, is relatively easy for most people. Being able to concentrate on the act of meditation without either being consumed by or repressing thoughts, however, is significantly harder. Distractions quickly arise and can easily overwhelm the beginning meditator. When this inevitably occurs, it is important to focus on an anchor, such as the breath to ‘reset’ the mind back on the task of meditation. Though the breath is a common and ideal starting point, anything can be used as an anchor. Developing an ongoing mindfulness and meditation practice is not an easy task. It requires discipline and work the same way as developing a consistent practice in any other activity does, whether it be an exercise routine, a diet or learning an instrument. For those willing to put in the effort of a consistent practice, however, the benefits are clear and worth the time investment.