Befriending your mind
with
Mindfulness practice and meditation
What is Mindfulness?
Mindfulness is a gentle, transformative practice that cultivates refined awareness and delicate sensibilities. It involves being aware of what arises in each moment—thoughts, emotions, bodily sensations, and surroundings—whilst remaining in close relationship with the experience as it unfolds. it is a gentle exploration of befriending your mind by always being present with ourselves.
Mindfulness practice is a way of life, present in every moment or nanosecond. It harnesses the mind's ability to concentrate while fostering awareness that notices without labelling experiences as good or bad. In a state of pure mindfulness, the mind flows naturally with whatever changes occur, accepting feelings like "I feel joyful" or "I feel depressed", with equanimity.
This awareness develops slowly and gently through ongoing practice: settling into the present moment, letting go of resistance, and becoming comfortable with what is. It anchors us here and now—not in the past, which has gone, or the future, which has not yet arrived.
Mindfulness is without ego; it reveals our intrinsic, authentic selves by cutting through the repetitive stories we tell ourselves that keep us imprisoned in the mind. There is no goal or intention—only the opportunity to "fall awake," stepping outside habitual reactions to observe feelings and experiences with detachment, understanding, and compassion.
Ultimately, mindfulness directs the power of concentration and serves as the heart of meditation. A balance of concentration and mindfulness grounds us solidly, like a mountain or an old oak tree.
By practicing mindfulness, we befriend our minds, aligning with our values to live with awareness, focusing on what truly matters. Vulnerability can coexist with strength, kindness can drive positive change, compassion can be firm, and love can flow in and out of our relationships. This waking up infuses every moment of the day.
A definition from Jon Kabat-Zinn the founder of MBSR - Mindfulness based stress reduction - describes it as "awareness that arises by paying attention on purpose in the present moment, and non-judgmentally." Thich Nhat Hanh adds: "Mindfulness is the energy of being aware and awake to the present moment. It is the continuous practice of touching life deeply in every moment of daily life. To be mindful is to be truly alive, present, and at one with those around you and with what you are doing."
In personal terms, mindfulness is being consciously aware of every moment with compassion, non-judgment, non-attachment, and curiosity. It is the pause in thought that returns us to the now, alchemizing self-awareness into transformation and liberation from mental entrapment—allowing flow and equanimity in every moment.
MBSR Mindfulness based stress reduction or MBCT Mindfulness based cognitive therapy?
Having trained with the UK College of Mindfulness Meditation this approach blends MBSR and MBCT giving the approach a unique Mindfulness experience. This approach lends itself very comfortably to being easily incorporated with other therapeutic modalities which I can support you with
1. Clinical research documents several key benefits of mindfulness practice:
2. Reduces anxiety symptoms — A foundational meta-analytic review (Hofmann et al., 2010) found mindfulness-based therapy moderately effective for anxiety in clinical populations (Hedges' g = 0.63 overall; higher in anxiety disorders). Link. More recent trials, like one comparing MBSR to escitalopram (Hoge et al., 2023), showed MBSR noninferior in reducing anxiety symptoms.
3. Prevents depression relapse — Mindfulness-Based Cognitive Therapy (MBCT) significantly reduces relapse risk in recurrent depression. A key randomized trial (Kuyken et al., 2008) found MBCT comparable to maintenance antidepressants in preventing relapse while improving quality of life. Link. Meta-analyses confirm reductions of over 30% in relapse rates compared to controls.
4. Reduces chronic pain — Mindfulness interventions like MBSR improve pain and function in chronic conditions. A randomized trial (Cherkin et al., 2016) showed MBSR led to clinically meaningful improvements in back pain and limitations, comparable to CBT. Link. Systematic reviews support its efficacy for pain symptom reduction.
5. Enhances cognition and cognitive control — Mindfulness training improves attention, memory, and executive functions. A comprehensive meta-analysis of 111 RCTs (Whitfield et al., 2024) found enhancements in cognitive functioning overall. Link. Studies show gains in proactive control and connectivity in brain networks supporting cognition.
6. Lowers blood pressure — Adapted mindfulness programs reduce blood pressure in those with elevated levels. The MB-BP randomized trial (Loucks et al., 2023) demonstrated clinically relevant systolic BP reductions (about 4.5–5.9 mm Hg greater than control at 6 months). Link. Other trials confirm significant systolic and diastolic decreases post-intervention.