Originally written by Kelly Edwards, LMFT-Associate, LPC Intern when they practiced at Just Mind. Clinically reviewed by Teri Schroeder, LCSW.
While many people equate mindfulness with simple relaxation, its true form does something far deeper. While relaxation aims to soothe the body in the moment, this concept trains the brain to relate to life differently, building long-term resilience and emotional stability.
What is Mindfulness? (And How Does It Differ From Relaxation?)
There are many styles of meditation, including visualization, contemplation, and focused attention. Mindfulness is a specific form of meditation where you intentionally bring your full mind, or attention, to a single object or present experience. Focusing on the breath is one of the most well-known mindful practices.
According to Jon Kabat-Zinn,
“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”
Similarly, meditation teacher and physician, Dr. Jan Chozen Bays notes that mindfulness is simply “awareness without judgment or criticism.”
Unlike passive relaxation, it isn’t about clearing your mind or making uncomfortable feelings vanish; it’s about learning how to stay present with whatever arises without reacting.
The Benefits of Mindfulness
Mindfulness is rooted in a long tradition of eastern spiritual practices such as Buddhism, Taoism, and Yoga. Besides being based in spiritual traditions, researchers have also started measuring what it does in the brain and body.
1. Protects the Aging Brain
A UCLA study of 100 people found that gray matter declined with age in everyone, but the decline was smaller and affected fewer brain regions in long-term meditators than in non-meditators. The study compared groups at one point in time, so it can’t prove meditation caused the difference, but it fits the idea that regular practice may help protect the aging brain.
2. Builds Cognitive Resilience & Approach States
In a randomized study of employees who took an 8-week mindfulness course, researchers found increased left-sided frontal brain activity, a pattern linked with positive mood. The same participants also made more antibodies after a flu shot than a wait-list group. Psychiatrist Dr. Dan Siegel explains that this shift cultivates an “approach state”.
In an approach state, you move toward challenging mental functions (such as tough emotions, thoughts, and memories) rather than fleeing from them. This is a big part of emotional resilience.
3. Rewires the Nervous System for Anxiety Management
The amygdala is the brain’s alarm center. In one study of stressed adults who took an 8-week mindfulness-based stress reduction course, the people whose stress dropped the most also showed the biggest decrease in amygdala gray matter density.
- This can help you experience fear and anxiety without triggering a full-blown fight-or-flight response.
- It can lower the physical toll on your overall nervous system.
4. Requires Consistency (Like Physical Exercise)
Mindfulness is a skill, not a quick fix. Much like cardiovascular exercise or nutrition, it requires routine practice. For example, Harvard University research on meditation has found measurable changes with regular practice, including lower blood pressure for some participants.
Try Reframing the Words You Use
Andrea Chartier, a former Just Mind clinician, paired mindful awareness with a simple language exercise: notice the words you use for self-care, and try a kinder or wider one. Words are placeholders for experiences, images and feelings, so the word you choose shapes how the habit feels. A few of her reframes:
- From diet to nutrition. “Diet” tends to bring up restriction and loss. “Nutrition” asks what your body needs to grow and heal.
- From sleep to rest. Rest includes the quiet moments in the day, not only the hours in bed.
- From exercise to movement. Unplanned, unstructured movement counts too: stretching at your desk, a walk around Zilker Park.
- From social support to connection. Being with people in a way that feels connected takes empathy, and some vulnerability.
Where do I start with Mindfulness?
Although some would argue that one of its goals is to help us unplug from all of our distracting devices and technologies, there are some great apps and online resources for those new to the concept.
In the last few years several popular mindfulness apps have come out that are helpful for beginners and experienced practitioners alike.
Free Apps: Insight Timer, Smiling Mind, MyLife Meditation, and UCLA Mindful
Paid Apps (with free trials): Headspace, Calm, 10% Happier, Aura, and Buddhify.
These are some free, web-based resources with free guided meditations:
UCLA Mindful Awareness Research Center guided meditations
You can listen to the audio clip below for a 4-minute mindfulness meditation that focuses on the breath.
Explore Mindfulness Therapy in Austin, Texas
Starting a mindfulness practice on your own can feel overwhelming, especially if you are managing anxiety, burnout, or major life shifts.
At our Austin therapy practice, we help clients integrate evidence-based techniques into personalized counseling sessions. If you’d like guidance that fits your life, contact our team today to learn more about our counseling services.
Photo by William Farlow on Unsplash
