quantified in scientific research. For instance, a 2011 study entitled “How Does Mindfulness Meditation Work?” by Britta Holzel, Sara Lazar, and others describes some of the concrete benefits of mindfulness meditation. The study’s summary describes it like this:
By closely observing the contents of consciousness, practitioners come to understand that these are in constant change and thus are transient. The mindful, nonjudgmental observation fosters a detachment from identification with the contents of consciousness. This process has been termed “reperceiving” or “decentering” . . . and has been described as the development of the “observer perspective.”
Here’s a closer look at what that means in more everyday language.
“CLOSELY OBSERVING THE CONTENTS OF CONSCIOUSNESS”: An important aspect of mindfulness practice and of interrogating reality is observing our thoughts, feelings, and sensations — becoming more aware of our experience. Sometimes we feel things without fully realizing what has triggered those feelings. We also construct an identity, an “I” and a “me” with particular desires and aversions. Mindfulness is becoming intimate with our consciousness and noticing habits and patterns.
“UNDERSTAND CHANGE”: By becoming familiar during meditation with the fleeting nature of our thoughts and emotions, and gaining more understanding of change, this aspect of mindfulness becomes a regular feature of moment-to-moment awareness.
“DETACHMENT FROM IDENTIFICATION”: Mindfulness supports the ability to see our stories and narratives as reflecting our subjective, and not objective, reality. As the Google engineer stated, we are more than our roles, more than the persona we develop. Meditation helps us step back and observe our thinking and emotions as an outsider might. We increase our ability to see ourselves with more perspective.
“REPERCEIVING”: This is related to detachment. The practice of noticing and becoming familiar with our thoughts, feelings, and perceptions helps us become less identified with them, so we can see them in a different light or perhaps in more useful and accurate ways.
Mindfulness Meditation Practice
Let’s practice.
Begin by bringing attention to your body. Find a way to sit, whether you are in a chair or on a cushion, where you can be fully alert and fully relaxed at the same time.
To emphasize relaxation, start by softening the area around your eyes and the muscles in your face. You can keep your eyes open, without focusing, or close your eyes if that feels more comfortable. Notice and if possible let go of any places you are holding or feeling any tension. Notice the transition from whatever you were doing to stopping, pausing, and letting go. Whatever you were engaged in, your projects, to-do lists, all your unfinished business — let it all go. It will be there later.
To emphasize being alert, sit up slightly straighter than you might normally sit, putting some attention to your spine, arching your back slightly. Choose how to place your hands and your feet. Open up your shoulders and chest, allowing breathing to be unrestricted. Often we restrict our breathing without being aware of this.
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