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Unlock the Power of the Present Moment (posted August 4, 2025)
By Adam Behnke, Communications Specialist for Brown County Public Health
Modern life in the western world often passes in a flurry. We wake, check our notifications, prepare for the day, head to work or school, come home, scrounge up something for dinner, perhaps spend some time with loved ones, and - just like that – it's time to return to bed. How many times have you found yourself thinking, “Where did the day go?’”
“The week just seemed to fly by!”
“I can’t believe it’s August already!”
The small moments in between the major demarcations of our day are spent seeking distraction: we scroll social media, check the news of the world, listen to an audiobook, and sometimes fixate on something that happened in the past or that we anticipate will happen in the future.
What our daily lives lack is an awareness of the present moment. What do I see, hear and sense around me right now? How does my body feel and what, if any, emotions am I feeling? Instead of reacting to, or acting on, any of those sensations, I simply accept that they are happening and continue to pay attention. Suddenly, my mind has stopped racing, the tension in my shoulders has eased, and I feel a sense of calm and clarity. This is basic mindfulness. Today’s Healthy Herald will explain the history of the concept, the science behind how it works, the growing evidence of its health benefits, and how easy it is to practice it yourself.
What is Mindfulness?
Put simply, mindfulness means to purposefully pay attention in the present moment without judgement. (That last part is important!) The Greater Good Science Center at the University of California, Berkeley expands the definition slightly, saying “mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.”
Proper mindfulness must involve accepting the thoughts and feelings we perceive. There is no “right” or “wrong” way to think or feel in a given moment, which means we should observe external and internal stimuli without judgement. We stay tuned into the present moment without getting lost in memories of the past or fantasies of the future. Because spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to be stressed, anxious, or depressed.
The practice of mindfulness (and meditation) originated as a Buddhist concept about 2,600 years ago. The American mainstream has stripped away the religious context to see it used in secular settings like health care, education, and corporate wellness. This was accomplished in large part through the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program, which he launched at the University of Massachusetts Medical School in 1979. By applying the basic principles of mindfulness meditation to patients in a medical setting, Zinn was able to help ease some of the suffering from their chronic conditions. In 2002, using the MBSR method as its base, a now-landmark book was published, Mindfulness-Based Cognitive Therapy for Depression: A New Approach to Preventing Relapse. Two randomized clinical trials show MBCT reduces rates of relapse by 50% among patients who suffer from recurring depression. More recent findings indicate that tapering medication while using MBCT is as effective as an ongoing maintenance dose of medication.
Mindfulness continues to gain popularity among the general population for a number of reasons, but namely because it’s a straightforward concept – costing next to nothing - that practitioners usually say pays dividends right away. Those perceived benefits have become increasingly supported by science. But experts always caution to never use meditation or mindfulness as a replacement for conventional care or as a reason to postpone seeing a health care provider about a medical problem.
The Science Behind Mindfulness
Science is showing that mindfulness is more just a trendy technique. Researchers have studied it for decades, and the results point to real, measurable effects on the brain and body.
Even so, we should preface the following findings by emphasizing that the study of mindfulness practice, at least in a clinical or academic sense, remains relatively new compared to many other fields. It will take decades’ more time before there are sufficient peer-reviewed studies with active controls and long time frames to firmly establish the benefits. At the present moment (pun intended!), however, the research looks promising:
- Stress response
- According to the National Institutes of Health’s National Center for Complementary and Integrative Health (NCCIH), mindfulness meditation can increase gray matter in the brain’s hippocampus and prefrontal cortex, which are areas responsible for memory, learning, and emotion regulation.
- Meditation also appears to reduce activity in the amygdala, which is where the brain initiates fear responses (i.e. “fight or flight”)
- Attention and memory
- The American Psychological Association (APA) reports mindfulness training enhances attention and working memory. In one study, participants who practiced mindfulness showed improved cognitive flexibility, meaning they could better adapt their thinking to new information or situations.
- Mind-wandering
- Mindfulness meditation has been shown to quiet the brain’s default mode network, which is active when we are daydreaming, thinking about tasks, thinking about ourselves or others, and when contemplating the past or future.
Not only does mindfulness practice change how our brain works, it can make us feel better both mentally and physically. A 2014 meta-analysis published in JAMA Internal Medicine found that mindfulness meditation can significantly reduce symptoms of anxiety, depression, and pain, even when practiced for just eight weeks. Participants in multiple studies reported less psychological distress and greater emotional well-being.
The Mayo Clinic indicates that mindfulness can help the management of post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and eating disorders. People learn how to observe and accept their thoughts and emotions, and in turn are less likely to become overwhelmed by them.
Mentioned earlier in this article, Mindfulness-Based Cognitive Therapy (MBCT) is a structured program that combines mindfulness with cognitive behavioral strategies. According to Harvard Health Publishing, MBCT is now a recommended treatment option for people with recurring depression.
Mindfulness may also improve heart health and immune function. The NCCIH says mindfulness practices can help lower blood pressure and reduce inflammation. People with conditions like fibromyalgia or arthritis often report improvements in how they cope with discomfort. Mindfulness doesn’t eliminate pain, instead it helps people respond differently to lessen the physical and emotional toll.
Mindfulness practitioners are also getting better sleep! A study published in JAMA Internal Medicine found adults taking part in a mindfulness program went to sleep faster and woke up less often during the night compared to those in a sleep education group.
Simple to Start
Perhaps the greatest aspect of mindfulness might just be how easy it is! You can try it, right now, wherever you’re reading this. Simple mindfulness exercises can be practiced anywhere and anytime.
- Mindful Breathing:
- Focus your attention on the breath, noticing each inhale and exhale.
- Try counting each breath or timing each inhale and exhale for a certain number of seconds.
- Inhale for four seconds, exhale for seven seconds (an exhale longer than the inhale helps calm the body)
- Inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds (this is known as “box breathing”)
- It’s normal (and expected) for your mind to wander. Each time you notice that it’s wandered off, just gently bring your focus back to the breath - without judgement – and continue.
- Body Scan Meditation:
- Move up or down your body, mentally stopping at each major part to notice any tension or sensation. You can also send “energy” or “warmth” to parts you feel need the TLC.
- Walking Meditation:
- Go for walk, focusing on the sensation of your feet in motion, the natural rhythm you maintain, and what you see, hear and feel. Do you feel the sun on your skin? The breeze moving your hair? Hear the distant drone of a lawnmower? Notice all sensations without judgement and continue on.
- 5 Senses Grounding:
- A quick practice that can be used literally anywhere. Move through your five senses, pausing to note what you can see, what you can hear, what you can touch, what you can taste, and what you can smell. Doing so will anchor you to the present moment.
Incorporating mindfulness into your day doesn’t have to be a big ordeal. A few moments of paying attention to your breath can be enough to calm your mind and improve the next interaction you have. Dedicating just a few minutes a day over time can begin to yield significant benefits.
Some tips you may want to consider:
- There is a myriad of guided resources like apps, podcasts and online videos that can help you when meditating.
- Pick a consistent time of day to practice mindfulness. Perhaps right after waking up or just before retiring to bed.
- Don’t judge what you’re doing. It is normal for your mind to wander (frequently!) when you’re trying to calm it. Like an energetic dog let off its leash – it wants to run around!
- Try keeping a simple journal that documents how you’re feeling every day. It doesn’t have to be fancy – the Notes app on your phone works great!
It’s been estimated that 95% of our behavior is carried out on autopilot. Our mind does a brilliant job of sifting out the constant onslaught of stimuli we receive just being alive, which allows us to function.
Mindfulness is the exact opposite of that default process. It brings intention to our actions and decisions instead of relying on autopilot. But that executive control takes a lot more work than letting your subconscious take shortcuts. But, like learning any new skill, you can get better at being mindful if you practice it regularly.
Why not try it and see if it improves how you feel? All it takes to begin is just one breath in... and one breath out...
Stay Healthy (and Mindful), Brown County!
Resources
https://greatergood.berkeley.edu/topic/mindfulness/definition
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754
https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967
https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
https://www.apa.org/monitor/2012/07-08/ce-corner
https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety
https://www.mindful.org/the-science-of-mindfulness/
https://www.ummhealth.org/services-treatments/center-mindfulness/mindfulness-programs/mbsr
https://www.amazon.com/Mindfulness-Based-Cognitive-Therapy-Depression-Preventing/dp/1572307064
https://www.pocketmindfulness.com/6-mindfulness-exercises-you-can-try-today/