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Mindfulness is an intentional act to focus attention on the present without forming judgments. During mindfulness a person becomes more aware of their emotions and physical status.
Mindfulness is the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us.
Mindfulness can be cultivated through formal meditation, but it can also be practiced in everyday activities, such as eating, walking, or working. When we practice mindfulness, we pay attention to our thoughts, feelings, bodily sensations, and surrounding environment without judgment. We simply observe what is happening, without trying to change it.
Mindfulness has been shown to have a number of benefits, including reducing stress, improving focus and concentration, and increasing self-awareness. It can also help us to cope with difficult emotions and to live more fully in the present moment.
Mindfulness strategies focus on the two components of attention and acceptance.
Attention is the focus on one's breathing, thinking, feelings, and physical sensations.
Acceptance is observing without judging that which has been observed during the attentional process. (APA, 2019)
Measuring Mindfulness
Use the links to read about scales that measure dimensions of mindfulness.
Some mindfulness strategies
Find a quiet place where you won't be disturbed.
Sit in a comfortable position with your back straight.
Close your eyes and focus on your breathing.
Notice the sensations of your breath as it enters and leaves your body.
If your mind wanders, gently bring it back to your breath.
Continue to focus on your breath for 5-10 minutes.
Mindfulness Interventions
Mindfulness-based stress reduction (MBSR)- Weekly sessions or classes that teach exercises.
Mindfulness-based cognitive therapy (MBCT) - An addition of mindfulness techniques to cognitive-behavioral therapy.
Effects of Mindfulness
Representative effect sizes based on the largest number of studies were identified across a wide range of populations, problems, interventions, comparisons, and outcomes (PICOS). A total of 160 effect sizes were reported in 44 meta-analyses (k = 336 RCTs, N = 30,483 participants). MBIs showed superiority to passive controls across most PICOS (ds = 0.10–0.89). Effects were typically smaller and less often statistically significant compared with active controls. MBIs were similar or superior to specific active controls and evidence-based treatments. (Abstract, Goldberg et al., 2022)
Effect-size estimates suggested that MBT is moderately effective in pre-post comparisons (n = 72; Hedge's g = .55), in comparisons with waitlist controls (n = 67; Hedge's g = .53), and when compared with other active treatments (n = 68; Hedge's g = .33), including other psychological treatments (n = 35; Hedge's g = .22). MBT did not differ from traditional CBT or behavioral therapies (n = 9; Hedge's g = − .07) or pharmacological treatments (n = 3; Hedge's g = .13). (Abstract, Khoury et al., 2013)
Mindfulness and Relationships
Mindfulness in relationships involves a non-judgemental focusing on being together and includes an increased awareness of the other person and their needs.
Findings from this review suggest that higher levels of mindfulness, both dispositional and learned, are consistently correlated with greater relationship satisfaction. Research indicates a handful of specific mechanisms, seemingly fostered through mindfulness, that may account for the repeatedly demonstrated association between mindfulness and relationship enhancement. Proposed mechanisms that may explicate this connection are examined, including individual wellbeing, emotion skillfulness, enhancements in sexual satisfaction, increased empathy, and healthier stress responses. (Abstract, Kozlowski, 2013)
To summarize the heterogeneous quantitative literature regarding individual outcomes, mindfulness interventions for couples seem to increase mindfulness, self‐compassion, well‐being, and quality of life. Additionally, we found initial evidence of beneficial effects on relieving psychopathological symptoms and psychobiological stress measures. Measures of relationship quality were the predominant dyadic outcome. (Abstract, Winter et al., 2021)
Sexual mindfulness
Sexual mindfulness is being fully present and aware of oneself and one's partner in the moment of sexual intimacy.
Defined as present-moment, non-judgmental awareness, mindfulness skills have been incorporated into both individual and group treatment programs and found to be effective for significantly improving several domains of sexual response and decreasing sex-related distress. (Abstract, Brotto, 2013)
Mindfulness and behavioral addictions
"Results suggest that mindfulness-based interventions are effective in reducing mental distress and craving reactions. Reductions in craving levels were reported in four of six studies with biggest effects for mindfulness-based cognitive therapy and mindfulness-enhanced cognitive behavioral therapy. Successful reductions in mental distress were identified in five of seven studies that used diverse mindfulness-based techniques. However, no more than one study on mindfulness-based interventions reporting improvements in self-control, inhibitory control, maladaptive decision-making, and cognitive biases could be identified. (Abstract, Brandtner et al., 2022)
Mindfulness and Christianity
The current study incorporated explicitly religious constructs to create a Christian accommodative mindfulness (CAM) protocol that was used with a small group of Christian psychotherapy clients seeking treatment for symptoms of depression or anxiety. Shame, which is often at the root of many psychological and spiritual health conditions, was also measured as were a variety of resiliency factors to determine the effectiveness of the CAM protocol in a real-world, clinical setting. Results from this N-of-1 time-series study using five subjects revealed significant effect sizes (more than half of the total individual effect sizes measured were found to be 'very effective') that associate CAM with decreased depression, anxiety, and shame and increased resiliency measures in the sample. (Abstract, Jones et al., 2021)
References
Mindfulness in relationships involves a non-judgemental focusing on being together and includes an increased awareness of the other person and their needs.
Findings from this review suggest that higher levels of mindfulness, both dispositional and learned, are consistently correlated with greater relationship satisfaction. Research indicates a handful of specific mechanisms, seemingly fostered through mindfulness, that may account for the repeatedly demonstrated association between mindfulness and relationship enhancement. Proposed mechanisms that may explicate this connection are examined, including individual wellbeing, emotion skillfulness, enhancements in sexual satisfaction, increased empathy, and healthier stress responses. (Abstract, Kozlowski, 2013)
To summarize the heterogeneous quantitative literature regarding individual outcomes, mindfulness interventions for couples seem to increase mindfulness, self‐compassion, well‐being, and quality of life. Additionally, we found initial evidence of beneficial effects on relieving psychopathological symptoms and psychobiological stress measures. Measures of relationship quality were the predominant dyadic outcome. (Abstract, Winter et al., 2021)
Sexual mindfulness
Sexual mindfulness is being fully present and aware of oneself and one's partner in the moment of sexual intimacy.
Defined as present-moment, non-judgmental awareness, mindfulness skills have been incorporated into both individual and group treatment programs and found to be effective for significantly improving several domains of sexual response and decreasing sex-related distress. (Abstract, Brotto, 2013)
Mindfulness and behavioral addictions
"Results suggest that mindfulness-based interventions are effective in reducing mental distress and craving reactions. Reductions in craving levels were reported in four of six studies with biggest effects for mindfulness-based cognitive therapy and mindfulness-enhanced cognitive behavioral therapy. Successful reductions in mental distress were identified in five of seven studies that used diverse mindfulness-based techniques. However, no more than one study on mindfulness-based interventions reporting improvements in self-control, inhibitory control, maladaptive decision-making, and cognitive biases could be identified. (Abstract, Brandtner et al., 2022)
Mindfulness and Christianity
The current study incorporated explicitly religious constructs to create a Christian accommodative mindfulness (CAM) protocol that was used with a small group of Christian psychotherapy clients seeking treatment for symptoms of depression or anxiety. Shame, which is often at the root of many psychological and spiritual health conditions, was also measured as were a variety of resiliency factors to determine the effectiveness of the CAM protocol in a real-world, clinical setting. Results from this N-of-1 time-series study using five subjects revealed significant effect sizes (more than half of the total individual effect sizes measured were found to be 'very effective') that associate CAM with decreased depression, anxiety, and shame and increased resiliency measures in the sample. (Abstract, Jones et al., 2021)
References
American Psychological Association. (2019, October 30). Mindfulness meditation: A research-proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation
Brandtner, A., Antons, S., King, D. L., Potenza, M. N., Tang, Y.-Y., Blycker, G. R., Brand, M., & Liebherr, M. (2022). A preregistered, systematic review considering mindfulness-based interventions and neurofeedback for targeting affective and cognitive processes in behavioral addictions. Clinical Psychology: Science and Practice, 29(4), 379–392. https://doi.org/10.1037/cps0000075
Brotto, L. A. (2013). Mindful sex. Canadian Journal of Human Sexuality, 22(2), 63–68. https://doi.org/10.3138/cjhs.2013.2132
Goldberg, S. B., Riordan, K. M., Sun, S., & Davidson, R. J. (2022). The empirical status of mindfulness-based interventions: A systematic review of 44 meta-analyses of randomized controlled trials. Perspectives on Psychological Science, 17(1), 108–130. https://doi.org/10.1177/1745691620968771
Jones, T. L., Garzon, F. L., & Ford, K. M. (2021). Christian accommodative mindfulness in the clinical treatment of shame, depression, and anxiety: Results of an N-of-1 time-series study. Spirituality in Clinical Practice. https://doi.org/10.1037/scp0000221
Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M. A., Paquin, K., & Hofmann, S. G. (2013). Mindfulness-based therapy: a comprehensive meta-analysis. Clinical psychology review, 33(6), 763–771. https://doi.org/10.1016/j.cpr.2013.05.005
Kozlowski, A. (2013). Mindful mating: Exploring the connection between mindfulness and relationship satisfaction. Sexual and Relationship Therapy, 28(1–2), 92–104. https://doi.org/10.1080/14681994.2012.748889
Winter, F., Steffan, A., Warth, M., Ditzen, B., & Aguilar, R. C. (2021). Mindfulness‐based couple interventions: A systematic literature review. Family Process. https://doi.org/10.1111/famp.12683
Brandtner, A., Antons, S., King, D. L., Potenza, M. N., Tang, Y.-Y., Blycker, G. R., Brand, M., & Liebherr, M. (2022). A preregistered, systematic review considering mindfulness-based interventions and neurofeedback for targeting affective and cognitive processes in behavioral addictions. Clinical Psychology: Science and Practice, 29(4), 379–392. https://doi.org/10.1037/cps0000075
Brotto, L. A. (2013). Mindful sex. Canadian Journal of Human Sexuality, 22(2), 63–68. https://doi.org/10.3138/cjhs.2013.2132
Goldberg, S. B., Riordan, K. M., Sun, S., & Davidson, R. J. (2022). The empirical status of mindfulness-based interventions: A systematic review of 44 meta-analyses of randomized controlled trials. Perspectives on Psychological Science, 17(1), 108–130. https://doi.org/10.1177/1745691620968771
Jones, T. L., Garzon, F. L., & Ford, K. M. (2021). Christian accommodative mindfulness in the clinical treatment of shame, depression, and anxiety: Results of an N-of-1 time-series study. Spirituality in Clinical Practice. https://doi.org/10.1037/scp0000221
Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M. A., Paquin, K., & Hofmann, S. G. (2013). Mindfulness-based therapy: a comprehensive meta-analysis. Clinical psychology review, 33(6), 763–771. https://doi.org/10.1016/j.cpr.2013.05.005
Kozlowski, A. (2013). Mindful mating: Exploring the connection between mindfulness and relationship satisfaction. Sexual and Relationship Therapy, 28(1–2), 92–104. https://doi.org/10.1080/14681994.2012.748889
Winter, F., Steffan, A., Warth, M., Ditzen, B., & Aguilar, R. C. (2021). Mindfulness‐based couple interventions: A systematic literature review. Family Process. https://doi.org/10.1111/famp.12683
Geoffrey W. Sutton, PhD is Emeritus Professor of Psychology. He retired from a clinical practice and was credentialed in clinical neuropsychology and psychopharmacology. His website is www.suttong.com
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