Mindfulness has become a buzzword in recent years, but at its core, it’s a simple yet profound practice that has been around for centuries. It’s not just about stress relief or focus; it’s about developing a way of being—one that fosters clarity, equanimity, and resilience in the face of life’s challenges.
Before diving into the details, I want to share some of the benefits I’ve personally experienced, as well as those reported by others who practice mindfulness meditation regularly.
The Benefits of Mindfulness Meditation
One of the most transformative effects I’ve noticed is a deepened sense of equanimity—a feeling of being calm and even-tempered, even when facing difficult circumstances. Over time, I’ve developed a greater ability to create space between my thoughts and my reactions. When negative or intrusive thoughts arise (as they inevitably do), I don’t immediately latch onto them. Instead, I see them, acknowledge them, and let them pass. Similarly, when faced with tough conversations or challenging interactions, I’m less prone to snap judgments and more capable of responding thoughtfully.
I’m not always successful, and sometimes I forget. But over time, returning to the present moment has become more natural. And when not automatic, I often remember to come back to the present moment, using the breath as an anchor.
Scientific research backs this up. Studies have shown that mindfulness meditation can physically change the brain, strengthening neural pathways associated with emotional regulation and reducing activity in regions linked to stress and reactivity.*
What Is Mindfulness?
One of my teachers describes mindfulness in a beautifully concise way:
At first glance, this may seem overly simple, but within these few words lies a deep well of wisdom. Let’s break it down:
- Paying attention on purpose – Mindfulness isn’t about zoning out or letting life pass by. It’s about choosing to be present, to notice what’s happening within and around you.
- In the present moment – The past is gone, the future is uncertain. Mindfulness grounds us in the here and now, where life actually unfolds.
- Without judgment – This might be the hardest part. We are wired to label and evaluate everything, but mindfulness invites us to just observe—without immediately categorizing things as good or bad, right or wrong, or adding a narrative about our sensations that doesn’t need to be there.
This intentionality matters. Research has shown that adding conscious intent to an activity can significantly impact brain plasticity. Neuroplasticity—the brain’s ability to reorganize itself—functions differently in children and adults. In children, neural changes happen naturally through experiences and environmental interactions. However, for adults, neuroplasticity requires deliberate effort. Activities such as mindfulness, learning new skills, or engaging in cognitive exercises stimulate these changes and strengthen neural pathways.*
A Simple Guide to Mindfulness Meditation
If you’re new to meditation, the idea of sitting in silence can be intimidating. Here’s a straightforward way to get started:
- Find a comfortable seat. Sit cross-legged on the floor using a pillow with your back upright but not uptight. If sitting on the floor is uncomfortable, use a meditation bench or chair.
- Adjust your posture. Keep your hips slightly higher than your knees if possible. Let your chin tuck in slightly to prevent your neck from jutting forward.
- Settle your gaze. A soft, unfocused gaze on the floor about four to six feet ahead can be helpful. Alternatively, you can close your eyes.
- Focus on your breath. Bring your attention to the sensation of breathing. You might notice the coolness of air at your nostrils, the rise and fall of your chest, or the movement of your belly. Choose one point of focus and stay with it.
- Expect distractions. Your mind will wander. This is normal. The key is to notice when it happens and gently bring your focus back to the breath.
- Redefine success. Many beginners judge their meditation based on how long they can stay focused. Instead, consider it a success every time you notice your mind has wandered and you bring it back. That moment of awareness is mindfulness in action.
I recommend practicing for 20 minutes a day if possible. However, consistency is far more important than duration. Even five minutes a day can be transformative if practiced regularly.
Final Thoughts and a Challenge to You
Mindfulness is not about achieving a state of perfect calm or enlightenment. It’s about showing up, noticing when we’ve drifted, and gently returning to the present moment—over and over again. Whether you’re sitting in meditation or guiding students in martial arts, the real practice is in this continuous cycle of awareness and adjustment.
Start Small
If you’re new to mindfulness meditation, start small. Commit to just five minutes a day for the next few days. See what happens when you bring more intentionality to your practice and your everyday life. The benefits, as both tradition and science suggest, are well worth the effort.