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“Mindfulness means paying attention in a particular way: intentionally, in the present moment, and without judgment.”
Jon-Kabat Zinn
What is Mindfulness?
Mindfulness is a skill that we can learn and cultivate. It allows us to be fully aware of what is happening in our bodies and what our senses perceive moment by moment. It is the ability to respond to what happens to us not emotionally and automatically, but more skillfully and sensitively to what is appropriate and wise in the given moment. It helps us find "solid ground" even in the midst of challenging situations, when we are overwhelmed by a flood of thoughts, or when we experience anxiety and distress. Mindfulness allows us to live a life in alignment with our inner values, rather than being controlled by emotions or impulsive behavior. We can practically and very concretely strengthen and deepen this ability through so-called mindfulness training.
“Between stimulus and response, there is a space. In this space lies our freedom and power to choose how we will respond.”
Viktor Frankl
How Did It Begin?
The first person to use mindfulness in medicine was Professor Jon Kabat-Zinn, who in 1979 introduced the Mindfulness-Based Stress Reduction (MBSR) program for the treatment of chronically ill patients at the University of Massachusetts Medical School. His work was later continued by Professor Mark Williams and his colleagues in the United Kingdom, who combined mindfulness with cognitive-behavioral therapy and developed the Mindfulness-Based Cognitive Therapy (MBCT) program to prevent depression relapse. This laid the foundations for scientifically supported mental training, which is now widely applied not only in medicine but also among non-clinical populations in schools, prisons, and other settings around the world.
Research on Mindfulness
Scientific evidence of the beneficial effects of mindfulness is growing. Studies show that mindfulness positively impacts both our physical and mental health. Research findings have demonstrated, for example:
- Increased resilience to stress
- Reduction in anxiety and depression
- Better management of emotionally challenging situations
- Improved sleep
- Enhanced concentration
- Better empathy, memory, and immunity
The latest research in this field can be found on websites such as the American Mindfulness Research Association (AMRA).
How to Start?
You might:
- Attend a mindfulness course such as Mindfulness-Based Cognitive Therapy (MBCT) or Mindfulness-Based Stress Reduction (MBSR) led by a certified teacher.
- Participate in the online course MUNI Mindful Minds, which is available for free each semester to students and staff of Masaryk University (more information in the catalog of subjects on IS MUNI).
- Read a book about mindfulness, such as Mindfulness: How to Find Peace in a Frantic World (Williams, Penman) or Full Catastrophe Living (Kabat-Zinn). More reading inspiration can be found in our section Literature for the General Public.
- Try some recommended apps, such as Headspace, Calm, or 10% Happier. Additional information and tips about free apps can be found in the article from Mindful.org.
- Simply get inspired by the short mini-series from Headspace on Netflix, The Guide to Meditation.
Looking for more inspiration and tips for your mindfulness practice? Explore our mindfulness practice guide in the next section of the website.
Good luck on your first steps, from the authors of the article: Michal Dvořák, Alena Lašková, Rastislav Šumec.
Photo by Danielle MacInnes on Unsplash