By Dr. Mercola
Practicing “mindfulness” means that you’re actively paying
attention to the moment you’re in right now.
Rather than letting your mind wander, when you’re mindful
you’re living in the moment and letting distracting thoughts
pass through your mind without getting caught up in their
emotional implications.
Though it sounds simple, it often takes a concerted effort to
remain in a mindful state, especially if it’s new to you. But
doing so can offer some very significant benefits to both your
mental and physical health.
Improve Your Focus and Cognitive Function With Mindfulness
Imagine how different your day may be if you were 100-percent
focused on each task at hand. Your work or school performance
may improve, as might your ability to achieve virtually any goal
you set out to accomplish, from teaching your child to read, to
cooking dinner or finishing a workout at the gym.
Mindfulness can help you to achieve this state of
undistracted focus, according to new research. In a study of
college students who took either a mindfulness class or a
nutrition class for two weeks, those who took the mindfulness
class improved reading-comprehension test scores and
working-memory capacity, as well as experienced fewer
distracting thoughts.1
Researchers noted:
“Improvements in performance following mindfulness
training were mediated by reduced mind wandering among
participants who were prone to distraction at pretesting.
Our results suggest that cultivating mindfulness is an
effective and efficient technique for improving cognitive
function, with wide-reaching consequences.”
How do You Learn Mindfulness?
Mindfulness training courses are now widely available,
although you don’t necessarily need a formal class to be
“mindful.” For instance, you can add mindfulness to your
workouts by paying attention to the sensations you are
experiencing while you exercise. Likewise, the mindfulness class
used in the above-mentioned study used techniques such as the
following to become more mindful:2
- Paying focused attention to an aspect of sensory
experience, such as the sound of your own breathing
- Distinguishing between simple thoughts and those that
are elaborated with emotion (such as “I have a test
tomorrow” versus “What if I fail my test tomorrow and flunk
my entire class?”)
- Reframing emotional thoughts as simply “mental
projections” so your mind can rest
In many ways, mindfulness is similar to
transcendental meditation, the idea of which is to reach a
place of “restful” or “concentrated” alertness, which enables
you to let negative thoughts and distractions pass by you
without upsetting your calm and balance.
This type of meditation is easy to try at home: simply sit
quietly, perhaps with some soothing music, breathe rhythmically
and focus on something such as your breathing, a flower, an
image, a candle, a mantra or even just being there, fully aware,
in the moment.
Some people prefer to close their eyes to block out visual
stimulation. If you find that your mind starts to wander, direct
it back to your focus point and continue from there.
Mindfulness Leads to Physical Benefits, Too
Being mindful is not solely a matter of improving your focus
or boosting your mental cognition. Mindfulness training has also
been found to reduce levels of stress-induced inflammation,
which could benefit people suffering from chronic inflammatory
conditions like rheumatoid arthritis, inflammatory bowel disease
and asthma.
This makes sense, since chronic stress heightens the
inflammatory response, and mindfulness is likely to help you
relieve feelings of stress and anxiety. In one eight-week study,
people who received mindfulness training had smaller
inflammatory responses than those who received a control
intervention, which focused on healthy activities to reduce
psychological stress but without particular instruction on
mindfulness.3
The study revealed:
“… behavioral interventions designed to reduce
emotional reactivity [mindfulness] may be of therapeutic
benefit in chronic inflammatory conditions. Moreover,
mindfulness practice, in particular, may be more efficacious
in symptom relief than the well-being promoting activities
cultivated in the HEP [control] program.”
Meditation is Another Tool to Improve Your Focus and Mental
Function
As mentioned, practicing meditation is in many ways similar
to practicing mindfulness, and the benefits, including improved
focus, are similar as well. There is research showing
meditation may lower blood pressure with just three months of
practice,4
while at the same time decreasing psychological distress and
increasing coping ability among young adults. Positive changes,
including improvements in critical thinking, mental resilience,
and behavioral coping, have also been noted after meditation.
Research from the National Center for Complementary and
Alternative Medicine (NCCAM) also supports the notion that
meditation acts as a form of “mental exercise” that can help
regulate your attention and emotions, while improving
well-being. Even better, these changes may be permanent …It’s
been found previously that meditation prompts changes in the
amygdala, a region of the brain associated with processing
emotion. Newer research suggests these beneficial brain changes
persist even after the meditation session is over,
resulting in enduring changes in mental function.5
Everyday Tips for Improving Your Focus
Mindfulness and meditation are among the best methods to
boost your ability to focus. Ideally, start out your day with a
mindfulness “exercise,” such as focusing on your breathing for
five minutes before you get out of bed. This can help you to
stay better focused for the rest of the day.
As the day goes on, try to minimize multi-tasking, as this is
the opposite of mindfulness. If you find yourself trying to
complete five tasks at once, stop yourself and focus your
attention back to the task at hand. If emotionally distracting
thoughts enter your head, remind yourself that these are only
“projections,” not reality, and allow them to pass by without
stressing you out.
You can then end your day with a 10- or 15-minute meditation
session to help stop your mind from wandering and relax into a
restful sleep.
© Copyright 1997-2013 Dr. Joseph Mercola. All Rights Reserved.