Fortunately, society has gradually started to understand the need to talk about mental health. Now, during Mental Health Awareness Month, it’s the perfect time to explore a practice that has proven to be a powerful tool for strengthening emotional well-being: mindfulness.

What is Mindfulness?

Mindfulness is a technique that involves paying attention to the present moment with an attitude of openness, curiosity, and acceptance. It means observing our thoughts, emotions, and sensations without judgment, allowing us to develop greater self-awareness and awareness of our surroundings.

The Benefits of Mindfulness for Mental Health

Numerous studies have shown that regular mindfulness practice can significantly impact mental health.

Some of the most notable benefits include:

  1. Stress and Anxiety Reduction: By focusing on the present, mindfulness helps reduce incessant rumination about the past or worry about the future, two major sources of stress and anxiety.
  2. Improvement in Mood: Mindfulness allows us to observe our thoughts and emotions more clearly, helping us manage negative feelings better and cultivate positive emotions.
  3. Increased Resilience: By developing greater awareness and acceptance of our experiences, mindfulness helps us become more resilient in the face of life’s challenges and setbacks.
  4. Improved Interpersonal Relationships: It enables us to be more connected and attentive in our interactions with others, leading to more satisfying and empathetic relationships.
  5. Necessary Breather: It provides a space to breathe and reorient ourselves, essential for preventing burnout and revitalizing personal energy in the workplace and beyond.

Mindfulness + Exercise = A Winning Combination

Recent research suggests that combining mindfulness with physical activity can further enhance mental health benefits. A study published in the journal Mental Health and Physical Activity found that people who practice mindfulness and exercise regularly tend to experience less worry, stress, anxiety, depression, and more, compared to those who only engage in one of these activities.

This is because mindfulness can help us become more attuned to our bodies and better accept the temporary discomfort that may arise during exercise. Additionally, combining both practices can help us develop healthy habits and recognize the benefits they bring to our overall well-being.

In some of my posts and in a live session I did a few weeks ago, I shared how exercise has helped me both physically and mentally. Putting on sneakers and going for a walk has become sacred time for me, to think, disconnect, and clear my mind. I also mentioned that this activity is vital for everyone but almost an obligation for managers and business leaders who need to make decisions that affect their entire team.

So, remember to go all out, but leave your phone behind while you walk or jog.

The Mindful Brain: Insights from Neuroscience

Neuroscience is also shedding new light on the brain mechanisms underlying the benefits of mindfulness. Studies presented at the annual meeting of the Cognitive Neuroscience Society (CNS) suggest that individual differences in the brain’s sensory and cognitive processing can predict mental health and are trainable through mindfulness practice.

Mindfulness y su impacto real en nuestra salud mental

For example, the ability of interoception (the skill to perceive internal sensations of the body) is an important component that could help regulate mood disorders like depression. By paying attention to our bodily sensations and emotions without judgment, we can develop greater resilience and mental flexibility.

Moreover, studies show that attention to breathing can help calm brain activity and reduce the feeling of stress. This suggests that mindfulness exercises are effective techniques for managing stress, improving our emotional well-being, and thus, our mental health.

Incorporating Mindfulness into Your Life

If you’re interested in starting this practice, here are 4 tips to incorporate it into your daily life:

  1. Start with Short Guided Meditation Sessions: Spend 5 to 10 minutes a day. There are many apps and online resources that can help you get started and have become a crucial step in democratizing access to mental health tools.
  2. Practice Mindfulness During Everyday Activities: Focus on the sensations, sounds, and smells of the present moment while eating, walking, or showering.
  3. Combine Mindfulness with Exercise: Pay attention to the sensations in your body while moving and making new physical efforts, know your body.
  4. Be Patient and Compassionate with Yourself: The practice of mindfulness is a gradual process that requires consistency and kindness toward oneself.

During this Mental Health Awareness Month, I highlight mindfulness as a tool to cultivate emotional well-being. By combining mindfulness with exercise and understanding the brain mechanisms underlying its benefits, we can develop greater resilience, flexibility, and inner peace.

I invite you to explore this transformative practice and incorporate it into your daily life. Remember, small conscious steps can lead to significant changes in your mental health and quality of life.

Implement it in your day-to-day life, share it with your people, and let me know how it goes.

Until next time,

Carlos Cobián.