In a 2019 study, on days they meditated, participants reported heightened levels of awareness (e.g. emotional state), higher levels of positive emotions (e.g. gratitude), and lower levels of negative emotions (e.g. irritation). Another 2018 study measured improved attention control for inexperienced meditators from attempting a 10-minute practice. In both studies, mindfulness meditation techniques were used. From my own experience of meditating 10 hours a day for 10 straight days, I experienced deep levels of tranquility and balance. These lasted months after such personal retreats.
Exercise, then shower
Allow me to use two metaphors to help determine the regularity and duration of your own practice. The first is about regular exercise. To maintain physical fitness and muscle tone, the generally-accepted adage of “use it or lose it” motivates many of us. Likewise, brain studies share the same observation, especially as we get older. With regular mindfulness training, we are systematically activating cognitive executive functions to promote mental health.
The second metaphor is on personal hygiene. We shower or bathe when we feel grubby or need to freshen up. If you know of techniques to mentally freshen up, how often would you “wash up” in a day? We brush our teeth for oral health. Conditioned since young, many of us go through the motion out of habit. I feel something is amiss when I forget to clean up! Can we sustain our mindfulness practice as a mental health routine?
Hijacking another habit
Mindfulness shouldn’t be one more thing to do in your packed day. If you can’t figure out when to do this in your already busy day, consider swapping the mental training with an existing habit. For example, when you reach for the phone as you wake up in the morning. Instead of checking for overnight messages, start the clock app. Set the timer for three minutes and just be fully present with your state of waking up. When the timer chimes, end the practice and then catch up on messages. Lengthen the duration (up to 45 to 60 minutes) or identify a sweet spot between concentration and restlessness/boredom. Or try this simple mental exercise to experience calm and rest.
Next steps: For a start, set a comfortable duration between 3 to 10 minutes. It should be long enough to feel like you are having a mental workout. Gradually increase the duration over time. Get in touch with me for alternative techniques. I’m based in Singapore.
