Being more Mindful towards Mindfulness-Pros and Cons

Breathe in…Breathe out. Focus on your breath.

If your mind wanders, don’t worry. Gently come back to your breath.

Inhale, exhale…

If you are already feeling relaxed, don’t thank me. This was a short excerpt from a meditation session. There are many types of meditation, but one of the most well known is mindfulness meditation. It can entail anything from focusing on internal thoughts and feelings, visualisation techniques, and focusing on external sensations like breath awareness and body scanning methods.But what exactly is mindfulness?

At its core, mindfulness means being in the present moment, both mentally and physically. It is akin to the state of ‘flow’, where you are fully immersed in an activity that interests you. For example, while playing an instrument or watching a movie, you are completely in the zone. Mindfulness is similar, except it extends this immersive experience to everyday life, such as eating, breathing and working mindfully. Mindfulness consists of concentrating on one thing at a time, as opposed to a multi tasking approach characterised by mindlessness.

There are several benefits of mindfulness, especially in the area of cognition. fMRI scans show that the prefrontal cortex, the brain area that conducts cognitive processes like judgement, decision making and planning, is more active in meditators. In terms of cognitive benefits, a pilot study showed that 5th graders who were trained in mindfulness were better at inhibiting cognitive responses and processing information. Owing to these effects, many companies are introducing their employees to mindfulness training. One can also see the surge in the popularity of meditation apps. There is also a Mindfulness-Based Cognitive Therapy (MBCT), which treats depression by connecting the influence of thought on feelings.

Yet there is a dark side to the mindfulness trend that is often unspoken. Some researchers have found that as little as 20 minutes of mindfulness can increase the level of cortisol, the stress hormone. Another study found that approximately 8 percent people suffered from an adverse effect of meditation, and this may figure may be higher. The most common side effects were anxiety and depression. Dr. Farias, one of the researchers who conducted this study, said most studies either report only major consequences or don’t report them at all. “How can a technique that allows you to look within and change your perception or reality of yourself be without potential adverse effects? The answer is that it can’t, and all meditation studies should assess not only positive but negative effects.”

Katie Sparks, a chartered psychologist and a member of the British Psychological Society, said this can happen because the mind tries to resist the attempt to stabilise thoughts.“It’s like a backlash to the attempt to control the mind, and this results in an episode of anxiety or depression,” she said. One could say that changing our cognitive response, or thoughts, is a difficult task.

Conclusion

So what is the jury on mindfulness meditation-is it a harmless spiritual practice, or is there a more sinister side to it? In my personal experience, I have felt the benefits of meditating, albeit temporarily. That being said, everything in excess will lead to problems, and mindfulness is no exception. We must remember that there is no magic pill that will cure it all. Any ‘solution’ that claims to do so is the work of a fraud. It is best to use meditations that are guided, either by a qualified teacher or through an app. My view is meditation can be a greatly beneficial experience, when the context and individual differences are taken into account.

References

1. Wimmer, L., Bellingrath, S., & von Stockhausen, L. (2016). Cognitive Effects of Mindfulness Training: Results of a Pilot Study Based on a Theory Driven Approach. Frontiers in Psychology, 7. Retrieved from https://www.frontiersin.org/articles/10.3389/fpsyg.2016.01037/full
2. Tanner, Mike. (n.d.) Articles about the Mind. Retrieved November, 2020, from https://www.mike-tanner.co.nz/29mind.html#section94 and https://www.mike-tanner.co.nz/29mind.html#section95
3. Farias, M., Maraldi, E., Wallenkampf, K. C., & Lucchetti, G. (2020). Adverse events in meditation practices and meditation‐based therapies: a systematic review. Acta Psychiatrica Scandinavica. Retrieved from https://onlinelibrary.wiley.com/doi/10.1111/acps.13225
4. Wilson, C. (2020). ‘Mindfulness and meditation can worsen depression and anxiety’. Retrieved from https://www.newscientist.com/article/2251840-mindfulness-and-meditation-can-worsen-depression-and-anxiety/#ixzz6dPOW1cId