Amongst everything else which we all juggle in our fast paced world, emotional health is often neglected. The ancient practice of mindfulness based in meditation and awareness, has been proven by science to be an excellent way to improve our emotional well being. With an understanding of how the science of mindfulness works on the brain and emotions to promote resilience, we can use that practice to improve our mental and emotional resilience.

What Is Mindfulness?

In mindfulness, you try to maintain an awareness of the present moment without judgment. It is the phenomenon where you give yourself a moment to focus on what you’re thinking, feeling and what you’re in without immediately reacting. Mindfulness that has distilled out of Buddhist traditions has become a secular practice whose validity is backed by modern psychology and neuroscience.

Core elements of mindfulness include:

• Awareness: Being present here in the moment.
• Acceptance: Without judging thoughts and emotions.
• Intentional Focus: When the mind wanders, it’s time to redirect your focus to the here and now.

The Neuroscience of Mindfulness

Recent neuroscience has shown us how mindfulness rewrites the brain, boosting emotional health and resilience. Here’s what happens when you practice mindfulness:

Building the Prefrontal Cortex

Mindfulness practices make the prefrontal cortex, circuits for decision making and regulation of emotion, become more active and more structurally robust. It empowers you with control should you respond to stress and emotions.

Reducing Amygdala Activity

The amygdala, which some refer to as ‘the brain’s fear center,’ is a place where emotions (such as fear and anxiety) are processed. Studies have shown that mindfulness is able to decrease the activity of amygdala thereby dampening down the volume of negative emotions.

Enhancing Connectivity

It makes rational thinking and emotional responding work in harmony. With this better communication, there is better emotional regulation.

Emotional Health Benefits of Mindfulness

The benefits that mindfulness provides to emotional well being are many.

Reduces Anxiety and Stress

Meditation and deep breathing are mindfulness practices that lower cortisol that is a stress associated hormone. If you’re able to anchor yourself in the present moment, you can break that cycle of overthinking and anxiety.

Improves Emotional Regulation

Mindfulness actually helps you to see without judgment and respond in a thoughtful and not an impulsive way. However, this will enhance your ability to resolve conflict more successfully and develop more favorable interpersonal relationships.

Boosts Self-Awareness

Mindfulness is about introspection to help you learn how your emotions and patterns feel. Self awareness is a form of greater self awareness, it allows for healthier coping mechanisms and emotional growth.

Enhances Mood

Mindfulness research suggests that it activates serotonin, ‘the ‘happiness’ hormone’, which helps combat depression and keeps us feeling positive about life.

Builds Resilience

Practicing mindfulness allows you to have the skill set to handle all things life throws at you gracefully. This over time builds emotional resilience and the ability to resiliently respond to adversity.

Scientific Studies in Support of Mindfulness

The emotional benefits of mindfulness are not just anecdotal—they’re backed by science.

The MBSR Program

Mindfulness-Based Stress Reduction (MBSR), developed by Dr. Jon Kabat-Zinn, is a widely studied mindfulness program. The program is backed by research showing that participants experience large decreases in anxiety, depression and stress after completing the program.

Mindfulness and PTSD

In a study published in JAMA Internal Medicine, mindfulness practices reduced symptoms of post-traumatic stress disorder (PTSD), significantly, in veterans.

Emotional Disorders and Mindfulness

Mindfulness based interventions have been shown to be effective across the full range of emotional disorders, including depression and anxiety, according to a meta analysis published in Clinical Psychology Review.

How to Bring Mindfulness Into Your Daily Life

Mindfulness doesn’t take many hours of meditation, nor does it require a retreat. Here are simple ways to integrate mindfulness into your daily routine:

Start Your Day with Intention

Deep breathing and gratitude meditation, go for a few minutes early in the morning. This then sends the good vibes throughout the rest of the day.

Practice Mindful Breathing

Whenever you feel overwhelmed – focus on your breath. Breathe in for four counts, hold for four and breathe out for four. It calms your mind and your body.

Engage in Mindful Eating

The taste, texture and aroma of your food should be paid attention to. Eating mindfully will improve your relationship with food and limit overeating.

Observe Your Thoughts

Seize the moment, observe negative emotions without judgment. Accept that they are there, if they are and acknowledge their passing as you see them go, resisting or suppressing them.

Use Mindfulness Apps

Guided meditations and exercises in mindfulness—they’re available from the likes of Calm and Headspace, which cater to beginners and those at the more experienced end of the spectrum.

Mindfulness for Emotional Health: Real-Life Examples

Overcoming Workplace Stress

During Emma’s daily commute, a marketing professional, she started doing the practice of mindfulness. She spent just 10 minutes working on her breath and sending any remaining work related worries. She found that she suffered significantly less stress and became far more productive.

Managing Anxiety

Social anxiety troubled Mark who was a college student. However, by practicing mindfulness meditation into his everyday routine this man learned to notice his anxious thoughts without allowing them to direct his actions and increased his social interactions.

Overcoming Challenges and How to Do So

Restless Mind

A wandering mind is the problem many beginners struggle with. When your thoughts do drift off they can be patient and gently realign your focus to the present moment.

Inconsistent Practice

Building a habit takes time. Gradually start with five minutes each day and gradually start with larger sessions.

Unrealistic Expectations

Mindfulness isn’t something you can do quickly and stop — it’s a practice for the rest of your life. Take it with an open mind and ride the wave.

Conclusion

The science of mindfulness underscores its profound impact on emotional health. Mindfulness helps reshape the brain, enhance emotional regulation and cultivate resilience to create a practical path to greater emotional well being. However, even if the practice of mindfulness is done to manage your stress or anxiety, or simply to strengthen your mind and your emotions, the results will always be the same and can make all the difference in your life.

First start small, then be consistent, and mindfulness will continue to add value to your emotional health and quality of life.