A clear head: Mindfulness increases focus and concentration, allowing students to perform better in examinations. – 123rf.com
I USED to get caught up in my own thoughts all the time and struggle with staying present.
It wasn’t until I discovered mindfulness that I realised how much my mind was affecting my overall well-being and quality of life.
Mindfulness is all about bringing your attention to the current moment and letting go of judgement. It sounds simple but it can be tough to practise, especially in today’s world where we’re constantly bombarded with distractions.
But I’ve learnt that the benefits are numerous and totally worth the effort.
Scientific research has shown that mindfulness can improve focus and concentration, reduce stress and anxiety, increase self-awareness and self-acceptance, and even improve physical health.
One major way that mindfulness has improved my physical health is through its ability to reduce chronic pain. By changing the way my brain processes pain signals through mindfulness, I’ve been able to decrease their intensity and impact on my body.
In fact, studies have found that mindfulness-based therapies can be effective in reducing pain for conditions such as fibromyalgia and rheumatoid arthritis, and have been shown to improve immune function, possibly by reducing the negative effects of stress on the immune system.
It has also had a huge impact on my mental health, helping to reduce depression and improve my overall mood by increasing the production of neurotransmitters like serotonin and dopamine, thus increasing positive emotions and reducing negative ones.
It has also reduced my anxiety symptoms, including panic disorder and generalised anxiety disorder.
In addition to these personal benefits, I have noticed that my relationships with others have improved, and my empathy and compassion have increased, leading to more meaningful and satisfying connections.
By strengthening my ability to handle stress and difficult emotions, I have become more resilient and better able to cope with challenging situations.
This can be especially helpful in high-stress or traumatic situations, and it has been shown to be effective in reducing post-traumatic stress disorder (PTSD) symptoms.
But one of the most unexpected benefits has been its impact on decision-making and problem-solving.
By increasing my focus and concentration through mindfulness, I am able to consider multiple options and make more thoughtful decisions more easily. And by freeing my mind from preconceived notions, mindfulness has even enhanced my creativity and intuition.
Research has shown that mindful meditation can lead to increased divergent thinking, a key component of creativity.
Another aspect reaping the benefits of mindfulness is memory and cognitive function.
By its effect of increasing the density of brain cells in the hippocampus – the region of the brain responsible for memory and learning – I have noticed an improvement in both areas. And by helping me sleep better, it has also played a role in maintaining my cognitive function and overall health.
Poor sleep has been linked to a variety of negative outcomes, including decreased cognitive function and increased risk of mental health issues.
Mindfulness is something that I love to introduce to my students as a life skills facilitator. I believe it is a valuable skill that can benefit students at all higher education institutions, regardless of their fields of study, because it is a tool that they can use to benefit themselves in the aspects of their studies, personal lives and even sports and other co-curricular activities.
My students and I participate in a variety of activities such as deep breathing exercises, body scans and guided meditations. The simple ones are just noticing what is in our surroundings at the present moment with our five senses.
We also often incorporate it into our daily routines, reminding ourselves to be present and attentive in the moment, whether we’re walking to class or eating a meal.
My students have shared with me that it has helped them to improve in several areas, including their academic studies. Many have reported increased focus and concentration, which has allowed them to better retain information and perform better in examinations.
It has also been beneficial in managing their stress and emotions, which can be particularly helpful in the fast-paced and often high-pressure environment of higher education.
Mindfulness has also been helpful for my students in other aspects of their lives. Some have mentioned it has improved their relationships with others, as it has increased their empathy and ability to communicate more effectively.
Others have noted that it has helped them to be more present and engaged in their sports, and make better decisions while they manage their thoughts and emotions, leading to a greater sense of fulfilment and overall well-being.
All in all, the benefits of mindfulness have been countless and have had a huge impact on both my students’ and my well-being. Whether it’s improving physical health, enhancing mental health, strengthening relationships, or increasing focus and concentration, mindfulness can help us live a happier, healthier and more fulfilling life.
Leong Kuan Juen, who holds an MSc in Sports Science (Sports Psychology) from Universiti Sains Malaysia, is a life skills facilitator in student development at Taylor’s University. He also co-leads the mindfulness programme, and uses his expertise in sports psychology and emotion intelligence to help students succeed both on and off the field. With a passion for helping others reach their full potential, Leong is dedicated to empowering individuals to overcome mental barriers and reach their goals. The views expressed here are the writer’s own.
