by Yajna Jaglal
Practicing mindfulness offers individuals avenues to deepen self-awareness, enhance presence, and shift perceptions. Through mindfulness, stressors can be viewed differently, fostering motivation and self-determination. This practice promotes a deeper connection to oneself and facilitates self-actualisation. Engaging in presence, heart-centered awareness, and non-attachment encourages individuals to redefine personal well-being and take mindful actions toward positive life changes. Mindfulness challenges perceptions of psychosocial stressors by cultivating presence and acceptance, thus promoting self-determination and self-actualisation.
Looking Inward
Mindfulness involves self-regulation, focusing on the present moment, and openness to experiences without judgment. Xiao et al. (2017) suggested that mindfulness can help us delve into our inner selves and understand our reactions to stressors. Through mindful meditation, individuals grow their relationship to self-actualisation. Repeatedly encountering the sense of self in meditation allows for detachment and the positive deconstruction of self through increased self-awareness (Xiao et al. 2017). Mindfulness meditation reduces anxiety by promoting self-awareness and self-regulation, creating space for optimal well-being.
Meditation
Regular meditation practice has been well-documented to decrease anxiety, depression, neuroticism, and stress-related disorders while enhancing psychological well-being. Furthermore, Xiao et al. (2017) assert that mindfulness meditation improves self-functioning, self-integration, and self-observation. Meditation and activities stimulating brain waves and increasing immune function can boost overall vitality, including self-actualisation behaviours (Black & Slavich 2016). Gál et al.'s (2021) meta-analysis noted that mindfulness meditation improves well-being by altering perceived stress, depression, anxiety, and psychological well-being.
Self Actualisation
Mindfulness meditation challenges the preconceptions of a controlled self, thus allowing individuals to become aware of their responses to needs and life experiences. Mindfulness and meditation offer a path for heart-centered awareness and cultivate a sense of connection. Self-awareness through meditation fosters motivation towards wellbeing improvements.
Mindfulness practice cultivates self-compassion, self-perspective, self-consciousness, self-concept, self-reconstruction, and self-processing (Xiao et al. 2017). As individuals gain a deeper understanding of self, they become more reflective and aware of these components. In addition, mindfulness modifies the brain by building integrative fibers that support balanced emotional states, greater responses, flexibility, adaptation, and increased empathy and self-awareness (Ryback 2006). Bigelow et al. (2021) noted that mindfulness meditation enhances executive functioning, positive mood, and self-efficacy. Through mindfulness, individuals can embrace loving-kindness towards themselves and contribute to their wellness growth.
Making Changes
Xiao et al. (2017) describe the 'mindful self' as a person committed to mindfulness meditation, resulting in a mindfulness-enlightened self-view. The mindful self contrasts with the actualised self, practicing present-moment awareness, compassion, relaxation, and self-reflection. This self-view promotes embodiment without egoic tendencies. Cultivating mindful awareness can negate chronic stress exposure by disrupting belief and perception patterns (Black & and Slavich 2016).
Mindfulness helps break the cycle of ruminating on stressful events by bringing attention back to the present moment. Practicing present-moment mindfulness offers opportunities for compassion and awareness. Those who practice mindfulness gain a greater understanding of self. As individuals deepen their presence in momentary experiences, cultivate curiosity, and become aware of non-attachment, they become equipped to make different lifestyle choices. Mindfulness, both as a meditation practice and lifestyle choice, reduces stress, dismantles the ego, and shifts perception to stay present in each moment as it arises.
On World Mindfulness Day, here's a gentle reminder to be mindful of yourself, the spaces you inhabit, and the triggers you carry. Remember, “Mindfulness is about love and living life. When you cultivate this love, it gives you clarity and compassion for life, and your actions happen in accordance with that.” - Jon Kabat-Zinn
References
Bigelow, H., Gottlieb, M.D., Ogrodnik, M., Graham, J.D. and Fenesi, B., 2021. The differential impact of acute exercise and mindfulness meditation on executive functioning and psycho-emotional well-being in children and youth with ADHD. Frontiers in psychology, 12, p.660845.
Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Annals of the New York Academy of Sciences, 1373(1), 13–24.
Gál, É., Ștefan, S. and Cristea, I.A., 2021. The efficacy of mindfulness meditation apps in enhancing users’ well-being and mental health related outcomes: a metaanalysis of randomized controlled trials. Journal of Affective Disorders, 279, pp.131142.
Ryback, D. (2006). Self-determination and the neurology of mindfulness. Journal of Humanistic Psychology, 46(4), 474-493.
Xiao, Q., Yue, C., He, W., & Yu, J. Y. (2017). The mindful self: a mindfulness-enlightened self-view. Frontiers in Psychology, 8, 1752.
Comments