What is mindfulness?
Mindfulness is sometimes referred to as exercise for the brain. It is the practice of paying attention to what is happening right now, with openness and without judgement.
Rather than becoming caught up in thoughts about the past or worries about the future, mindfulness encourages us to focus on our present-moment experience.
Many mindfulness practices use the breath as an anchor for attention. When the mind wanders, the goal is not to stop thoughts from occurring, but simply to notice that attention has drifted and gently bring it back to the present moment.
Why mindfulness matters for brain health
Our brains are constantly processing information from the world around us. Attention helps us filter this information and focus on what is most important. As we age, maintaining attention and cognitive function becomes increasingly important for everyday activities, learning and independence.
Researchers often describe mindfulness as a form of “attention training”. Each time we notice our minds have wandered and return our focus to the present moment, we are exercising brain networks involved in attention and self-regulation.
Just as physical exercise helps keep muscles strong, mindfulness may help keep important brain networks active and engaged.
What does the research say?
Scientists are still investigating exactly how mindfulness affects the brain, but evidence suggests it may support healthy ageing in several ways.
Research has shown mindfulness training can improve attention, reduce distraction and enhance cognitive control. These skills help us stay focused, process information more effectively and manage competing demands on our attention
Brain imaging studies have found differences in regions linked to memory and learning among people who regularly practise mindfulness. Some research suggests mindfulness may be associated with structural changes in areas of the brain involved in memory processes and cognitive function.
Healthy brain ageing is not just about memory and thinking. Emotional wellbeing also plays an important role in quality of life.
Research suggests mindfulness helps reduce stress, anxiety and psychological distress while supporting emotional regulation and wellbeing. This may be because the brain networks involved in controlling attention overlap with those involved in regulating emotions.
Poor sleep can affect memory, mood and cognitive performance. Studies suggest mindfulness may support relaxation and sleep quality, which are both important for maintaining brain health.
A well-known Harvard study found that people's minds wander nearly half the time. Researchers also found that more frequent mind wandering was associated with lower levels of happiness.
When our minds drift, they often move into the past or future. Mindfulness gives us a practical way to return our attention to what is happening right now, helping us become more aware of our thoughts rather than being carried away by them.
How to get started with mindfulness
You do not need special equipment or extensive training to begin practising mindfulness.
A simple mindfulness practice
- Sit comfortably in a quiet place.
- Bring your attention to the sensations of breathing.
- Notice the rise and fall of your abdomen or the feeling of air moving in and out.
- When your mind wanders, gently bring your attention back to the breath.
- Repeat for a few minutes.
Other ways to practise mindfulness
Mindfulness can also be practised while:
- Spending time in nature and paying attention to the sights, sounds and smells
- Savouring the taste, aroma and warmth of a cup of tea or coffee
- Paying attention to everyday activities
The best age to start? Today.
It's never too late to support your attention, memory and emotional wellbeing through mindfulness. If you're new to mindfulness, focussing your attention on the present moment can be challenging at first. Start with just a few minutes a day and build from there.
How to turn good intentions into lasting habits
While mindfulness shows promise for supporting brain health, it should be considered one part of a healthy lifestyle that also includes regular physical activity, quality sleep, social connection, healthy nutrition and management of health conditions.