Mindfulness benefits: 7 reasons why being mindful is good for your mind, body & spirit

Imagine a world where your mind isn't constantly racing, stress doesn't weigh you down, and you feel deeply connected to the present moment. This is the promise of mindfulness—a simple yet profound practice that holds the key to transforming how we experience life.

In a fast-paced world filled with distractions and demands, mindfulness offers a sanctuary of calm, a refuge where we can find peace amidst the chaos. But what exactly is mindfulness, and why is it gaining so much attention?

Let's explore this practice's benefits for our mind, body, and spirit.

What is Mindfulness? 

According to Holly Rogers, “Mindfulness is the capacity to hold awareness in the present moment with curiosity and compassion. Mindfulness means being in the moment, whatever that moment is, without judging it”. 

What a beautiful concept. 

What resonates most with me about this definition is to be in the moment and accept it for exactly what it is, to bring a child-like curiosity to things, to enjoy each moment lovingly, and to move through life longingly. 

In the embedded video above, Marie Ficociello talks about “having a full mind” versus “being mindful.” Interestingly, these very similar words and phrases have two very different meanings. 

To me, a "full mind" means we’re probably too preoccupied with the past, the future, or every detail of the present. Mindfulness means focusing our attention on one thing at a time, which, interestingly, is the opposite of being “mind-full.” 

Let’s look at the example of washing the dishes. When we’re doing this action, we could be watching a film in our mind about all the things we did or didn’t do that day, thinking about all the things we wish we could do over, or circling on all the tasks we want to accomplish that night, that week, that month, or maybe even that year. 

As we can see, even the simple task of washing the dishes can really bring us to a “full mind” state. But what if we did the dishes mindfully? What would that look like? 

When doing the dishes mindfully, I imagine focusing on picking up a dish, detached from how dirty or clean it is, and noticing the warmth of the water as I start to clean it. I might notice that the suds may grow and shine in the sink. I could witness the dish go from dirty to clean before my eyes. I could find child-like enjoyment in finding a spot on the dish rack now that it’s clean. 

I’m feeling calmer just typing these words… 

So, why do we experience a sense of calm when being mindful? Why is this so beneficial for our well-being?

7 Health Benefits of Mindfulness for Mind, Body, and Spirit

1. Building Mental Resilience

Practicing mindfulness isn't just about being present; it's about training our minds to adapt to life's challenges. According to crisis counsellor Jessi Beyer, “when you practice mindfulness and bring your mind back to the present moment over and over again, you're training that muscle and strengthening that mental pathway.”

By incorporating mindfulness into our daily routines, we equip ourselves with the mental resilience needed to face life's ups and downs. This benefit allows individuals to return to a normal, neutral state more easily. It prevents them from spiralling into a more negative response, thus shortening the duration of our mental turmoil.

2. Release and Reduce Stress

Another similar benefit of mindfulness is its ability to alleviate stress by enhancing emotion regulation. Research supports this, with one study demonstrating that mindfulness practices improve mood and stress management and another stating that it supports a more adaptive response to daily stressors.

By cultivating mindfulness, we empower ourselves to navigate stressful situations with greater ease. We can maintain a sense of calm and composure even in the face of adversity — meaning that the intensity of stress is lessened.

3. Promoting Health Behaviours

It’s easy to imagine how mindfulness benefits the mind, but it also has tangible effects on physical health.

Research indicates that mindfulness practices are associated with various health-promoting behaviours, including regular health check-ups, physical activity, and avoiding harmful substances like nicotine and alcohol. Incorporating mindfulness into our daily lives makes us more likely to make healthier decisions, so we're taking more proactive and preventative approaches to our health (rather than reactive once we're treating illnesses). 

4. Alleviating Depressive Episodes

Another study highlighted the effectiveness of mindfulness in treating recurring, major depressive disorder (MDD). The study found that on average, those in the mindfulness-based therapy group consistently had fewer depressive episode days than those in the control group.

Engaging in regular mindfulness activities has been shown to reduce depressive episodes over the long term, offering individuals a means to improve their mental well-being.

5. Better Navigate Triggers, Especially For Trauma Survivors

For trauma survivors, mindfulness offers a lifeline by enabling them to swiftly anchor themselves in the present moment when confronted with triggering experiences. Jessi Beyer emphasizes the importance of mindfulness in facilitating this rapid return to the present, allowing survivors to cope more effectively with the aftermath of trauma. By incorporating mindfulness practices into trauma recovery efforts, survivors can cultivate resilience and regain a sense of control over their lives.

6. Reduces Healthcare Expenditures

Mindfulness-Based Cognitive Therapy (MBCT) is a remarkably cost-effective mental health treatment. As demonstrated by the benefits outlined earlier, it serves as a preventive measure, effectively reducing the duration and intensity of mental health issues while positively influencing complex conditions.

Given these advantages, it comes as no surprise that MBCT stands out as a successful preventative intervention, that can reduce overall healthcare costs.

7. A Deepened Spiritual Connection Enhances Overall Quality of Life

Finally, mindfulness practices deepen one’s spiritual connection, which ultimately leads to a better quality of life.

A study showed that mindfulness-based methods are linked with increased spirituality, including personal faith and inner peace. By focusing on their spiritual growth with mindfulness, people can feel more fulfilled and content, improving their overall well-being.

Improve Your Well-Being With Mindfulness

Mindfulness offers significant benefits for improving our overall well-being.

In short, mindfulness boosts mental strength, reduces stress, and promotes healthier decisions, particularly benefiting those dealing with depression or trauma. It also enhances spirituality, peace, and overall well-being, while being a cost-effective healthcare option.

What's great news, too, as Beyer points out, is that you don't need a therapist to practice mindfulness; you can do it for just a few minutes each day. It's easy to start and it really works. So, let's embrace mindfulness as a simple but powerful way to feel better in mind, body, and spirit.

Not sure where to begin, check out this 12-Min for Moving On meditation. And if you're interested in incorporating mindfulness into your daily life, coaching can be a great way to begin or enhance your practice. Feel free to reach out to me for a free discovery conversation if you want to learn more.

References

• Ackerman, C. E., MA. (2024, February 29). 23 Amazing health benefits of mindfulness for body and brain. PositivePsychology.com. https://positivepsychology.com/benefits-of-mindfulness/

• Donald, J. N., Atkins, P. W. B., Parker, P. D., Christie, A. M., & Ryan, R. M. (2016). Daily stress and the benefits of mindfulness: Examining the daily and longitudinal relations between present-moment awareness and stress responses. Journal of Research in Personality, 65, 30–37. https://doi.org/10.1016/j.jrp.2016.09.002

• Greeson, J. M., Webber, D., Smoski, M. J., Brantley, J., Ekblad, A., Suarez, E. C., & Wolever, R. Q. (2011). Changes in spirituality partly explain health-related quality of life outcomes after Mindfulness-Based Stress Reduction. Journal of Behavioral Medicine, 34(6), 508–518. https://doi.org/10.1007/s10865-011-9332-x

• Mindfulness Definition | What is mindfulness. (n.d.). Greater Good. https://greatergood.berkeley.edu/topic/mindfulness/definition

• Mindfulness PDF. (n.d.). University of Richmond. https://urwell.richmond.edu/well-being-center/pdfs/mindfulness.pdf

• Remmers, C., Topolinski, S., & Koole, S. L. (2016). Why being mindful may have more benefits than you realize: Mindfulness improves both explicit and implicit mood regulation. Mindfulness, 7(4), 829–837. https://doi.org/10.1007/s12671-016-0520-1

• Rogers, H. (2023, November 15). 12-Minute meditation: a guided practice for moving on. Mindful. https://www.mindful.org/a-meditation-for-moving-on/

• Shawyer, F., Enticott, J., Özmen, M., Inder, B., & Meadows, G. (2016). Mindfulness-based cognitive therapy for recurrent major depression: A ‘best buy’ for health care? Australian and New Zealand Journal of Psychiatry, 50(10), 1001–1013. https://doi.org/10.1177/0004867416642847

• Treyvaud. (n.d.). Mindfulness & Spirituality. The Mindfulness Centre. https://www.mindful.ca/the-journey/mindfulness-spirituality/