The Power of Attention: Discovering Mindfulness

by Marleen van Erp

In today’s fast-paced world, stress, anxiety, tension, and difficulties with focus or sleep have become part of daily life for many of us. The constant rush and demands on our attention can make it hard to slow down and truly be present. Taking a moment to relax, connect with yourself, and live fully in the present can feel challenging.

The good news is: mindfulness can help.

Mindfulness: what is it exactly?

Mindfulness means being consciously present in the here and now. By bringing your attention to your current experience, you are not caught up in worries about the past or the future in that moment. Your full attention is actually in the present.

Through mindfulness, you train your brain to observe thoughts and sensations without judgment. The tool that supports this process is always with you: your breath. By focusing on your breathing, you learn to return your attention to the present moment gently. To practice this, all you need is a quiet space and a few minutes a day.

The benefits of mindfulness

Although mindfulness practices have existed for thousands of years, extensive scientific research over the past four decades has explored their effects. From both medical and scientific perspectives, mindfulness is recognised as an effective method for preventing and reducing psychological distress and stress-related complaints. Today, mindfulness is considered one of the most effective techniques for stress reduction, with positive effects on many bodily processes.

Mindfulness has been shown to support:

• Deep and immediate relaxation
• Lower cortisol levels
• Reduced pain
• Improved sleep quality
• Enhanced concentration
• Reduced depressive symptoms
• Reduced anxiety
• Improved emotional regulation
• Reduced fatigue
• Improved quality of life and overall well-being

Although mindfulness practices have existed for thousands of years, extensive scientific research over the past four decades has explored their effects. From both medical and scientific perspectives, mindfulness is recognised as an effective method for preventing and reducing psychological distress and stress-related complaints. Today, mindfulness is considered one of the most effective techniques for stress reduction, with positive effects on many bodily processes.

How to practice mindfulness

Practising mindfulness is simple and accessible. You can do this by breathing consciously and deeply, walking with awareness, or even by washing the dishes with full attention. As long as your attention is entirely with the activity, you are practising mindfulness.

It only takes a few minutes and can be done at any time of day. Like any skill, mindfulness becomes easier with practice. Five minutes a day is already sufficient. You can gradually increase this to ten minutes a day. With daily practice, many people notice a reduction in stress levels within as little as two weeks.

Let’s practice a mindfulness exercise together.

There are many ways to practice mindfulness – feel free to explore and discover what resonates with you most. The exercise below offers a simple and approachable way to start. You may choose to use calming music or practice in silence. Please do what you think is right for you.

1. Find a quiet place. Sit comfortably on a chair or on the floor. Keep your spine upright. Rest your hands on your legs, palms up.
2. Take four deep breaths in through the nose and out through the mouth. Then continue breathing in and out through the nose. Allow your breath to settle into its natural rhythm, without trying to control or change it.
3. Gently close your eyes and bring your attention to your breath. You may place one hand on your abdomen, feeling it expand with the inhalation and soften with the exhalation. Alternatively, could you focus on the sensation of the air flowing in and out through your nose?
4. When thoughts arise, allow them to be there without judgment. Notice how they come and go. If you become distracted, calmly guide your attention back to your breath and continue the practice.
5. When the time feels complete, gently open your eyes and continue your day in a relaxed state.

Additional tips

• Schedule moments of relaxation in your calendar to help make them a habit.
• Put your phone on focus or aeroplane mode to avoid interruptions.
• Feeling busy or rushed? That is often when your body needs mindfulness the most. The relaxation it brings can actually help you become more effective afterwards.
• Be gentle with yourself. If you miss a day, begin again the next day.

Want to learn more?

In yoga, mindfulness is not a technique but a quality of awareness. It aligns with smṛti, the traditional practice of remembering, maintaining presence, and sustaining awareness. In this sense, mindfulness can be understood as ‘remembering to be present’.

This understanding is explored in depth through practice in the Yoga Courses and Retreats offered by Raj Yoga School, combining traditional techniques with direct experience.

Sources:
Harvard University – Mindfulness & Meditation
UMass Memorial Health – Centre for Mindfulness
Journal of Cancer Survivorship – Springer
Journal of Clinical Oncology