Formal mindfulness training, in the form of regular meditation, cultivates the habit of paying attention. Instead of being mindless, you begin to recognise what is going on — within and around you. By developing the habit of being more aware and informed, you are able to make choices more aligned with your values.
Your brain adjusts to support the habit. Using modern brain scanning machines, scientists are able to observe these changes which include: thickening of the cortical walls and hippocampus (improving thinking and memory), and shrinking of the amygdala (modulating emotional reaction). Perform an online search and you will find the latest reports.
What do these brain changes look like?
From an early age, we were typically taught that health involves exercise, diet and sleep. Those were real needs you could act on and get feedback on. With physical training, you may feel stronger. With sensible nutrition, your health issues are managed. How do you attend to your own mental health? How can you tell if you’re doing it right?
As you progress from lighter to heavier weights, you feel stronger, don’t you? Outwardly, your muscles appear bigger, more toned. You may also receive positive comments about your body. What can you expect from a regular brain workout? Since we don’t have access to expensive brain scanners, we can look at outcomes instead. Observe your own speech and actions. Are you more patient? Do you make better decisions? Are you sleeping better? Have your family members and friends noticed positive changes about you?
One of my teachers illustrated it this way:
Take your own anger, as an example. All of us experience anger in our lives. When triggered ten times in the past, you had correspondingly reacted angrily ten times . Now with mindfulness training, when ignited ten times, you got angry only in nine of those events. There was one situation when you chose not to be furious. One exception slowly becomes two, and so on.
That’s your mindfulness ‘muscle’ in action.
What should I feel during training?
Rather than wanting tangible improvements immediately, are you willing to just practise? Like working out at the gym, don’t expect results from the first visit. Instead, you need to have genuine intentions and strong discipline. What do you want out of this, long term? Are you willing to delay quick results like feeling relaxed, or to get rid of certain unwanted feelings or emotions? If you are starting your practice with a lot on your mind, simply notice that. If you’re feeling restless during practice, simply notice that too. Mindfulness is about paying attention to the present moment as it is — not how you want things to be.
By habitually taking that ‘seat’ of observation, you return control back to the pre-frontal cortex — that part of your brain responsible for problem solving and decision-making. Metaphorically, by being in the driver’s seat, you are able to see clearly, and steer in the direction of life you wish to head.
You’re also rebalancing your overall nervous system, of which the brain is the central controller. Studies continually reveal the sympathetic nervous system (“fight or flight” mode) getting modulated down. That “lowering of the volume” makes the body feels less threatened. Most practitioners report feeling less stressed, more calm, or more centred.
Experiment with technique(s) that are more effective for you. What is your learning style? There is the time-honoured focus on the breath technique. The body scan technique supports a more active engagement. And for the kinesthetically-inclined, there’s also mindful walking. There are many variations to hone the attentional ‘muscles’ of the mind.
Next steps: Try a mindfulness practice right now. Consult with a mindfulness teacher on which techniques will suit you. Experience more intentional moments of awareness by attending a public class, or arrange for a private session.
