Mindful Monday

By David Hennessy, Clinical Psychologist, Varsity Lakes, Gold Coast, QLD

Mindful Monday

I often ask, what is mindfulness to you? People often tell me that they have been taught about and use mindfulness, yet they struggle to describe what it is, how it works, or where it benefits them in their lives. Some say mindfulness does not work for them because they cannot pay attention or make their mind go blank.

Mindfulness is not about blankness. Instead, it involves deliberate attention to present-moment experience. Practically speaking, this means tuning into what is happening right now, whether it feels comfortable or uncomfortable. Over time, noticing when the mind has wandered and gently guiding it back strengthens attentional regulation and emotional flexibility [1][2].

If you would like a fuller explanation of the foundations, see What Is Mindfulness?. You may also find helpful connections in Values, Attention and Psychological Flexibility, Mindfulness and Self-Compassion Practices for Wellbeing, and The Mental Health Benefits of Nature.

The meaning-making activity of the mind has a reciprocal relationship with emotional experience and autonomic nervous system regulation. With repeated practice, individuals can develop greater self-regulatory capacity within this process [3].

What Mindfulness Is – And What It Is Not

Kabat-Zinn described mindfulness as paying attention in a particular way – on purpose, in the present moment, and non-judgementally [1]. This foundational definition has guided decades of research.

Mindfulness does not eliminate thoughts. Instead, it changes our relationship with them. Systematic reviews demonstrate moderate reductions in anxiety, depression, and stress symptoms following mindfulness-based interventions [2][5].

What The Evidence Says

An individual patient data meta-analysis demonstrated that Mindfulness-Based Cognitive Therapy significantly reduces relapse risk in recurrent depression [4]. Large umbrella reviews confirm that mindfulness-based programmes show meaningful psychological benefits across multiple conditions when compared with active controls [5].

Neuroimaging research shows structural changes in regions involved in emotional regulation and self-referential processing following mindfulness training [6]. Physiological research demonstrates improved heart rate variability, reflecting enhanced autonomic flexibility [7].

Emerging evidence continues to explore how mindfulness training influences large-scale brain network connectivity and attentional stability. While research continues to evolve, current data consistently support mindfulness as a safe and evidence-based adjunct within psychological care when delivered appropriately [3][5].

In everyday language, this means the gap between stimulus and response widens. That widening supports choice rather than reflexive reaction.

A Simple Mindful Monday Practice

1. Sit comfortably.
2. Place one hand lightly on your abdomen.
3. Take five slow breaths.
4. Notice sensations without trying to change them.
5. When attention drifts, gently return it.

Two minutes is enough to begin. Consistency matters more than intensity. If you would like a structured step-by-step version, see Mindful Breathing Exercise – Deep, Calm, Cool, Warm, which expands on this approach.

Frequently Asked Questions

What Is Mindfulness In Clinical Terms?

Mindfulness involves intentional present-moment attention combined with openness and non-judgement. It strengthens attentional regulation networks over time [1][3].

Does Mindfulness Reduce Anxiety And Depression?

Meta-analyses demonstrate moderate reductions in anxiety and depressive symptoms following mindfulness-based interventions [2][5]. Mindfulness-Based Cognitive Therapy reduces relapse risk in recurrent depression [4].

Can Mindfulness Change The Brain?

Neuroimaging research shows increases in grey matter density and functional changes in areas associated with emotional regulation and self-referential processing following structured practice [6].

Does Mindfulness Improve Nervous System Regulation?

Research shows improvements in heart rate variability following mindfulness training, reflecting enhanced autonomic flexibility [7].

Is Mindfulness Suitable For Adolescents And Adults?

Adapted mindfulness programmes demonstrate benefits across age groups when developmentally tailored. Core attentional and regulatory mechanisms are shared across the lifespan [2][5].

How Long Does It Take To Notice Benefits?

Short daily practice may begin producing attentional shifts within weeks [3]. Most structured clinical programmes demonstrating symptom reduction run for approximately eight weeks [4].

References

[1] Kabat-Zinn, J. (2003). Mindfulness-based interventions in context – Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy.bpg016

[2] 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

[3] Tang, Y. Y., Holzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225. https://doi.org/10.1038/nrn3916

[4] Kuyken, W., Warren, F. C., Taylor, R. S., et al. (2016). Efficacy of mindfulness-based cognitive therapy in prevention of depressive relapse – An individual patient data meta-analysis. JAMA Psychiatry, 73(6), 565–574. https://doi.org/10.1001/jamapsychiatry.2016.0076

[5] 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. Perspectives on Psychological Science, 17(1), 108–130. https://doi.org/10.1177/1745691620968771

[6] Hölzel, B. K., Carmody, J., Vangel, M., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43. https://doi.org/10.1016/j.pscychresns.2010.08.006

[7] Blase, K. L., & van Waning, A. (2019). Heart rate variability, cortisol and attention focus during Shamatha quiescence meditation. Applied Psychophysiology and Biofeedback, 44(4), 331–342. https://link.springer.com/article/10.1007/s10484-019-09448-w

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We are a Gold Coast Clinical and General Psychologist clinic conveniently positioned in Varsity Lakes.

Therapy is available in person at Varsity Lakes or via telehealth anywhere in Australia.

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