Everything you need to know about mindfulness

What does mindfulness mean?

You've probably heard the term mindfulness before. Maybe you've read about it in a magazine or were told about it in a podcast. But what exactly is the meaning of mindfulness? Mindfulness is being consciously present with your attention in the here and now. Without distractions or judgments from yourself or outside yourself. You are aware of your thoughts and feelings, but do not let them drag you down.

What is the difference between mindfulness and meditation?

Mindfulness and meditation have many similarities. Yet they differ from each other. It's best to think of meditation as a way to live mindfully. Meditation is the means and mindfulness is the end. While meditating, you learn to be present in the here and now. You become aware of your thoughts and observe them without judging them or wishing they were different. You can then use this awareness in turn in your daily life. And that's what mindfulness is all about.

Mindfulness is a way of life. How do you deal with difficult situations? And how do you recognize and appreciate the good things in life? Mindfulness teaches you to approach stressful situations with a calm mind (rather than letting fear take over). This doesn't mean you never experience stress. Or anger. Or sadness. It means that you can approach any situation with a clear mind. And that you can respond from calmness and compassion. That's the meaning of mindfulness.

How does mindfulness meditation work?

The neurological benefits of meditation may be new to you. While meditating, you go to a different brain wave. You go from a high-frequency brain wave (in which you are vigilant and alert) to a lower-frequency brain wave (in which you can relax deeply). This process activates certain areas of the brain and turns off other areas. Stress and anxiety decrease, you can think more clearly and there is room for more positive thoughts and emotions.

Meditation can even change the structure of the brain. The brain's ability to adapt and repair itself is also called neuroplasticity. And while meditating, you stimulate this process. For example, meditation reduces activity in the default mode network (DMN): the part of the brain responsible for evaluating our own thoughts. Reducing the DMN makes you fret less and your thoughts are less likely to wander.

Read more about how meditation affects the brain.

What are the benefits of mindfulness?

More and more people are experiencing the benefits of mindfulness. In the workplace, in relationships and in everyday life. Practicing mindfulness provides:

• A greater sense of happiness
• More patience and acceptance
• Less stress, frustration and sadness

How to practice mindfulness

There are simple mindfulness exercises you can do in your daily life to bring your attention into the here and now.

• Body scan. A body scan is a mindfulness meditation exercise where you scan your body for pain, tension or anything unusual.
• Focus on your breathing. Your mind is enormously powerful. But so is your breathing. By focusing on your breathing, you bring yourself back into the moment.
• Listen with attention. Often we listen just to respond. But try really listening.
• Active meditation. Active meditation focuses on the body. This form of meditation is designed to get out of your head and back into your body.
• Do something with full attention. Choose one task each day and focus completely on it. Without distractions. No podcast in your ears, phone in your hand or music in the background.

Here's more information on 5 mindfulness exercises you can do on a daily basis.

Mindfulness in everyday life

How do you bring the mindful attention you developed while meditating into the things you do every day? Imagine doing something you do every day for the first time. Whether it's consciously eating your breakfast (you may discover you don't like goat yogurt at all), cleaning your body in the shower or being fully present during a conversation.

Approach your daily tasks with a new kind of curiosity - even if you've done something thousands of times. Ask yourself, "What am I perceiving in this moment? Be aware of all sensations. What can you discover in this moment?

Practice mindfulness

A short meditation at the beginning of your day will get you through the rest of your day with more attention, better focus and a positive mood. Try the meditation Evening mindfulness from the Meditation Moments app and bring your attention back into the here and now.