According to expert Jon Kabat-Zinn, mindfulness is awareness that comes from “paying attention, on purpose, in the present moment, non-judgmentally”. The capacity for mindfulness is built during the practice of meditation. During meditation we place our attention on an object of focus, such as our breath. When our mind begins to wander (as it often will), we notice it, and then bring our attention back again to our breath. It’s during this process of focus – wandering – noticing – refocus that you are building your mindfulness “muscle”.
With regular meditation practice, you will find that you become more aware and present (or more mindful) in many areas of your life. Evidence demonstrates that practicing mindfulness meditation can lead to many beneficial outcomes, such as reduced anxiety and stress, improved attention, a stronger immune system, less emotional reactivity, improved communication, and a general sense of well-being.
Five Mindfulness Myths
We’ve gathered our most favorite mindfulness meditation resources here for you. Using a meditation app is a great way to get started with your practice. All have free content to access, as well as affordable annual memberships if you’d like even more choices. You’ll also find a list of introductory books on living mindfully (all available at Rush Rhees Library on the River Campus after September 2019) as well as video and audio resources.
- Effectiveness of a Meditation-based Stress Reduction Program in the Treatment of Anxiety Disorders
- Mindfulness practice leads to increases in regional brain gray matter density
- Stress reduction correlates with structural changes in the amygdala
- Alterations in Brain and Immune Function Produced by Mindfulness Meditation
- A Randomized Controlled Trial of Koru: A Mindfulness Program for College Students and Other Emerging Adults
- Taming a wandering attention: Short-form mindfulness training in student cohorts.
- Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertise
- Mindfulness in Education Research Highlights
- Insight Timer
- Stop. Breathe. Think.
- 10% Happier
- The Mindfulness App
- Waking Up
All of the below books will be available at Rush Rhees Library by September 2019.
- Mindful Twenty-Something: Life Skills to Handle Stress … and Everything Else by Holly Rogers
- Now What? Meditation for You Twenties and Beyond by Yael Shy
- Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn
- No Mud, No Lotus: The Art of Transforming Suffering by Thich Naht Hahn
- Real Happiness: The Power of Meditation by Sharon Salzberg
- How to Meditate: A Practical Guide for Making Friends With Your Mind by Pema Chodron
- True Refuge by Tara Brach
- The Art of Happiness by His Holiness the Dalai Lama
- Meditation for Fidgety Skeptics by Dan Harris and Jeff Warren
- Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body by Daniel Goleman and Richard J. Davidson
- How to Break Up With Your Phone: The 30-Day Plan to Take Back Your Life by Catherine Price
- Waking Up: A Guide to Spirituality Without Religion by Sam Harris
- Jon Kabat Zinn on Mindfulness
- Meditation for Beginners
- Andy Puddicombe — All it takes is 10 Mindful Minutes
- 60 Minutes — What is Mindfulness
- Tara Brach on Pausing