Myths about Mindfulness
What exactly is mindfulness?
The best way to capture moments is to pay attention. This is how we cultivate mindfulness. Mindfulness means being awake. It means knowing what you are doing. — Jon Kabat-Zinn, 2009
The components of mindfulness have been said to include four elements: awareness, attention, time and acceptance (Passmore & Marinetti, 2022). Awareness is the brain's ability to process internal and external stimuli; attention is being able to focus awareness onto specific things; time refers to the present moment; and acceptance is about being open to observe what really is, without judgement. This way of approaching things is often in contrast to how we usually live in the world. Often, we are distracted, our minds wander, and we are doing things on auto-pilot without much conscious awareness. We try to control, suppress or change our experiences rather allowing what is there to surface. Mindfulness is a radical way to approach life through connecting with the now.
Why be mindful?
There is a growing body of evidence which suggests that there are many positives to mindfulness including benefits to physical health, mental health, emotional wellbeing, cognitive functioning, prosocial behaviour, and relationships.
Delving a bit deeper into the research…
Some of the benefits to physical health include improving quality of life across a range of stress-related conditions (e.g. fibromyalgia, IBS, breast cancer, psoriasis), and improvement of the management of chronic pain (Creswell, 2017). Research has shown the benefits to mental health include: a reduction in the symptoms of depression, anxiety and stress (Davis, 2012), a reduction in PTSD symptoms and depression relapse rates, and improved outcomes for the treatment for drug addiction (Creswell, 2017). Mindfulness supports greater prosocial behaviour via an increase in empathy, better emotion regulation and positive affect (Donald et al, 2019), improved relationships (Creswell, 2017), and better communication and relationship satisfaction (Davis, 2012). Cognitive benefits from improved attention (e.g. sustained attention and working memory) have also been found from mindfulness practice (Creswell, 2017; Davis, 2012).
Mindfulness myths
With all these positives to mindfulness, what’s stopping us from learning and applying such a helpful practice to our daily lives? There are a lot of myths about mindfulness out there. Many of these myths put people off trying or continuing with mindfulness practice. This is a real shame given the numerous benefits to being more mindful. Let’s expose and challenge some of these myths.
Myth: Mindfulness is meditation
Whilst mindfulness can involve meditation, there are actually many different ways to be mindful. Several of which do not involve sitting on a cushion in silence meditating. We can mindfully run, paint, dance, brush teeth, and do many other things whilst being mindful and fully present in the moment.
Myth: Mindfulness is a type of relaxation
Mindfulness is not about relaxing and chilling out, although that certainly may well be the case at times, it is not the goal. It’s important to recognise that we can be practicing mindfulness whilst in any emotional state. We can be angry, anxious, sad and happy and be mindful. We can be mindful during conflict, when stressed or distressed. Mindfulness is about being engaged with the present, whatever shows up. It’s about living in the here and now.
Myth: Mindfulness is just for buddhists
Mindfulness is a feature of many world religions and a component of lots of people’s spiritual practices. However, it is not exclusively a religious or spiritual practice. Mindfulness can also be seen as a set of mental skills beneficial to all, religious, spiritual and secular alike.
Myth: Mindfulness is a way of controlling our thoughts
Mindfulness is not about getting rid of negative thoughts, thinking positively or clearing the mind completely. Mindfulness is about being aware of our thoughts and allowing them to come and go without trying to control them. It is about noticing what is there, without judgement.
Myth: Mindfulness is a way to feel good and be happy
Mindfulness is about allowing all emotions to be present and is not about suppressing emotions or only connecting with certain emotions. Mindfulness is about noticing the natural fluctuation of emotions, without getting swept away by them. Sometimes that might feel good, sometimes it won’t, but that’s okay. In the words of Jon Kabat-Zinn (2009) “You can’t stop the waves, but you can learn to surf.”
Myth: You can only practice mindfulness in a quiet place
Whilst a quiet space can be less distracting if you’re wanting to turn your attention inwards, we can actually be mindful, anywhere, anytime, and in the busiest of places. Consciously engaging with the world through our senses as we go about our day helps us be present and mindfully aware of what’s going on.
Myth: You have to be able to sit still for a long time
We can sit still mindfully for very short periods of time and still get a benefit. Actually, we don’t have to sit at all. We can mindfully wash the dishes, mindfully do the housework, mindfully eat dinner, mindfully take the dog for a walk, mindfully exercise, mindfully dance etc. Mindfulness can involve movement and be the opposite of sitting still.
Myth: Mindfulness is too difficult to master
Mindfulness is simple but often not easy. That can be because we get in our own way. Rather than welcoming the various experiences we have each time we are practicing mindfulness, we can hold onto expectations or goals and then feel like we have failed or that it’s not working if we don’t meet them. Mindfulness is about being present in the moment and using our senses to notice what is happening, rather than trying to achieve something or be good at something.
So, what’s stopping you now?
Having seen the evidence for the benefits of adopting a mindfulness practice and after dispelling some of the myths, what’s stopping you? There are lots of resources, websites, apps etc. out there to help you start your mindfulness journey and develop a mindfulness practice. It can also be helpful to join a mindfulness group or course.
Check-out our classes page to find out about our next mindfulness course and how to sign up.
https://www.rickhanson.net/writings/wise-brain-bulletin/ - Published bi-monthly, The Bulletin offers skillful means – from psychology, neurology, and contemplative practice – for personal well-being, relationships, work, and spiritual development. Each issue contains major articles as well as lots of nuggets about the brain, inspiring quotes, links to awe-inspiring pictures and websites, and much more.
https://www.oxfordmindfulness.org/learn-mindfulness/ - Oxford Mindfulness Centre - free resources, articles, podcasts, practices and live meditation sessions
https://www.meetup.com/find/gb--london/mindfulness/ - Mindfulness meet up events - you can also search meet up for your local area
https://www.londoninsight.org/ - Mindfulness resources and events online and in person
Headspace App
Dharma Seed App
References
Creswell, J. D. (2017). Mindfulness interventions. Annual review of psychology, 68, 491-516.
Davis, D. M., & Hayes, J. A. (2012). What are the benefits of mindfulness?: A wealth of new research has explored this age-old practice. Here's a look at its benefits for both clients and psychologists. Monitor of Psychology, 43, 198-208.
Donald, J. N., Sahdra, B. K., Van Zanden, B., Duineveld, J. J., Atkins, P. W., Marshall, S. L., & Ciarrochi, J. (2019). Does your mindfulness benefit others? A systematic review and meta‐analysis of the link between mindfulness and prosocial behaviour. British Journal of Psychology, 110(1), 101-125.
Article written by Dr Clare Chandler, September 2023.