Mindfulness is the intentional use of attention without judgment (my adaptation from Dr. Jon Kabat Zinn’s definition). It happens moment by moment; it’s opening our five senses and discovering how we feel, what we’re thinking, and giving us space to respond before those feelings and thoughts take over. At this moment…and now….and…now…
Self Awareness
With mindfulness practices we learn to be aware of what’s happening in our internal worlds. We notice what our thoughts and emotions do.
Attentional Control
Over time, as our practice grows, we notice when our mind wanders off to thoughts that don’t serve us and we can bring our attention back to the present moment rather than worrying about the future or the past.
Emotional Regulation
Growing self awareness and attentional control also builds our capacity to regulate our emotions.
This leads to self regulation. We can notice anxiety and slow down our breathing. This can give us a longer pause between stressful circumstances and our responses.
References:
Tang, Y., Hölzel, B.K. and M.I. Posner (2015). The neuroscience of mindfulness meditation, Nature Reviews Neuroscience, 16, 213-225.