Mindfulness for the Doubters

It was one of those rare moments in school when we were allowed to sit on the floor, making the day feel a bit extraordinary. I sat cross-legged on the rough, industrial carpet, my back pressed against the cool cinderblock wall, which was a welcome relief from the sweltering classroom air. I made sure to sit up straight, determined to show I was putting in the effort. It was 1993, and I was in fourth grade at St. Helen Elementary School just outside Cleveland. Our guest was a Catholic monk named Father Justin, who was there to introduce us to meditation.

But when I closed my eyes as instructed, I couldn't keep up with Father Justin’s words. Despite my best efforts, my thoughts kept drifting to everything that concerned me: my upcoming report card, my grandmother’s health, whether my friends secretly disliked me, my family’s financial struggles, and whether my legs were crossed tightly enough to keep my day-of-the-week underwear a secret. It felt like another form of Catholic penance—like it was meant to be hard, and that in doing so, a few souls might be freed from Purgatory. But when the lights flicked back on, I noticed everyone else seemed calm and rejuvenated—while I felt queasy and had torn up my cuticles.

As an adult, my therapist suggested mindfulness exercises to help manage my overwhelming anxiety. But nothing seemed to make sense. How could paying attention to all the discomfort around me—and the constant swirl of thoughts in my head—actually help alleviate it? It wasn’t until later, while I was on an assignment in the freezing woods of upstate New York, with the wind chill at a bone-chilling negative 30 degrees, that it finally clicked.

What exactly is mindfulness?

A big part of my initial struggle with meditation and mindfulness was not understanding what they really were: where they originated from and how they could benefit both the mind and the body. The terms "mindfulness" and "meditation" are often used interchangeably, but that’s not entirely accurate. As Chloe Carmichael, PhD, a clinical psychologist with expertise in mindfulness, explains, mindfulness is just one of many ways to practice meditation. "It’s similar to how waltz is a type of dance, but not all dancing is waltzing," she says.

Carmichael defines mindfulness as "the practice of observing your thoughts in a neutral, non-reactive way." This concept of mindfulness took me the longest to wrap my head around. The idea of noticing my thoughts without judgment or reaction felt unnatural. She compares it to pointillism: When viewed up close, a painting seems like a collection of random dots, but when you step back, those dots come together to form a clear image.

Another perspective? "Mindfulness typically focuses on something, while meditation generally seeks to focus on nothing—quieting the mind to achieve a state of no thoughts," says Scott Guerin, PhD, a psychologist and professor at Kean University.

When Guerin explained it this way, my past struggles with traditional meditation suddenly clicked. My mind might be many things, but it’s definitely not quiet. Trying to force my brain into silence—and failing—left me feeling like I had failed.

That’s probably why I’m still not fond of most types of meditation—and I’m perfectly okay with that. What matters is that I’ve found a few mindfulness techniques that have become invaluable tools over the past few, unusually tough years. If you’re a skeptic like I was, but still curious to explore more, you’ve come to the right place.

Our draw to mindfulness may actually be rooted in something deep within us. "Some researchers suggest that our brains were essentially built for this, which is why every spiritual tradition across the globe includes some form of mindfulness at its core," says Britt Andreatta, PhD, a leading expert in neuroscience, psychology, education, and leadership, and the CEO of 7th Mind, Inc. "Humans are meant to practice mindfulness, but for some—due to their disconnection from spiritual traditions or overwhelming daily lives—it’s more necessary now than ever before."

Although mindfulness has gained significant attention in recent years, its history stretches back thousands of years. Many religions—including Buddhism, Hinduism, Judaism, Christianity, and Islam—incorporate some form of mindfulness, but evidence suggests its deepest origins are rooted in Buddhist and Hindu practices.

One of the clearest signs of mindfulness' prominence in the modern wellness world is the sheer volume of meditation apps available today. Over 2,500 meditation mobile apps have been released since 2015. Popular names include Calm, Headspace, Simple Habit, Shine, Insight Timer, Synctuition, Aura, Buddhify, Mindfulness Daily, Ten Percent Happier, Omvana, Mindfulness Coach, and Welzen—all of which have found strong followings.

How a walk in nature transformed everything

On that bitterly cold day in upstate New York, I had an appointment with Nina Smiley, PhD, a psychologist and the director of mindfulness programs at Mohonk Mountain House. I was about to try forest bathing, which might sound like a luxurious soak in the woods, but is actually a mindfulness practice. Naturally, I showed up with my usual doubts—how could simply walking outdoors and paying attention to what I saw possibly alleviate my stress and anxiety?

The idea, Smiley explained, was to immerse myself in nature in a "gentle, nonjudgmental way"; the goal was to observe my thoughts without judgment. Instead of complaining about how cold it was, I should simply acknowledge the temperature and accept it as it was. It was winter, and winter is cold. Rather than letting it become a source of stress, I was to accept the fact that it was so cold my phone shut off, and recognize that this was simply the reality of that moment.

Reluctantly wandering down a forest path, I began to pay close attention to everything around me: the way a small, powerful waterfall cascaded down a rock formation; how the bark of the trees shifted colors the higher I looked up the trunks; how, when I sat on a bench and briefly closed my eyes, then reopened them, the colors of the lake, sky, and evergreens became more vibrant.

Then, it struck me: At some point during my walk, the usual mental chatter (including my habit of preparing for the worst possible outcome in any situation) had quieted down dramatically. Not only did I feel more at peace, but I experienced a burst of mental clarity that typically only happens after consuming an enormous cup of coffee. I returned inside, opened my laptop, and spent the next few hours writing with intense focus.

About a year after my successful forest bathing experience, I traveled to Hilton Head Health, a wellness retreat center in South Carolina. I eagerly attended lectures on public health and nutrition, but when it came to the "mindful eating" seminar, I almost rolled my eyes right out of my head. Lisette Cifaldi, LISW-CP, the director of behavioral health, describes mindful eating as "eating with intention while paying attention," tuning into the sensory experience. The only part of mindful eating that appealed to me was the food itself.

When I finally gave it a try, mindful eating felt surprisingly similar to forest bathing. I became so absorbed in every flavor, color, scent, and texture of the meal that it offered a break from my usual negative thought patterns. When I practice mindful eating, it allows me to pause and observe my feelings without judgment, focusing on the act of eating itself as a way to soothe my mind.

At this point, it was clear that mindfulness works best for me when it's paired with some form of engaging activity.

The remarkable neuroscience behind mindfulness

What was happening in my brain during my mindful walk in the forest and mindful eating experience that helped my anxiety and stress fade away, even if just temporarily? According to Caroline Carney, MD, a board-certified psychiatrist and internist, mindfulness actually alters the structure of the brain, particularly areas linked to emotions, memory, and motivation.

"Our brains are incredibly plastic, meaning that neurons can reorganize based on our experiences," she explains, noting that mindfulness is one of these experiences. For instance, the amygdala—the area of the brain often seen as the "emotional response center"—has been found to be less active when practicing mindfulness. Simultaneously, the hippocampus, which helps regulate the amygdala's emotional responses, becomes larger and more active.

Beyond its impact on the amygdala and hippocampus, Dr. Carney notes that mindfulness can enhance the function of the anterior cingulate cortex, an area of the brain involved in motivation and attention. It also benefits the brain's insula, which governs interoception—the ability to sense one's internal state. "This is crucial because interoception allows us to interpret signals from our body and how we understand them," she explains. "Misinterpretation of these signals is believed to play a role in mental conditions like anxiety and PTSD." Lastly, mindfulness encourages the prefrontal cortex to grow larger and become more active, which helps with impulse control, planning, and problem-solving, according to Dr. Carney.

There is evidence suggesting that mindfulness affects both cognitive and physical health, largely because it helps to suppress the brain's stress response. We know stress can negatively impact physical health, and by reducing stress, mindfulness can lower the risk of stress-induced physical conditions like high blood pressure, heart problems, insomnia, fatigue, digestive issues, mental health disorders, and even diabetes, says Zlatin Ivanov, MD, a psychiatrist based in New York. Additionally, mindfulness techniques can trigger the body's relaxation response. "This response activates the parasympathetic nervous system, which helps return the body to its normal state after stress by reducing heart rate, respiratory rate, blood pressure, and muscle tension," he says.

Despite all its benefits, experts, including Dr. Carney, recognize the challenges of studying mindfulness and its effects. It's a highly subjective and situational practice, and more research is needed to fully understand its impact on both the brain and the body. Dr. Carney explains that various factors—such as the "dose" of mindfulness (the length of each session), the frequency of practice, and whether participants are also engaging in other forms of meditation—can influence study outcomes.

"This field is still relatively new, and there is much that remains unknown," Dr. Ivanov acknowledges. "Future studies should look at how a person's background and meditation experience affect their outcomes, how different practices relate to the challenges they aim to address, and how social and other factors play a role."

What we get wrong about mindfulness

The inherent complexities and uncertainties surrounding mindfulness have contributed to its reputation as a challenging, albeit intriguing, puzzle—not only for scientists and professionals but also for the general public, both the curious and the skeptical. As mindfulness continues to be explored and applied more widely, so too do the misunderstandings surrounding it. In a culture driven by instant gratification, it's no surprise that those promoting mindfulness—whether through practice, products, or media—often simplify or misrepresent it in an attempt to appeal to a broader audience. While mindfulness is much more accessible than people tend to believe, it still requires genuine effort and energy and should never be considered a quick, magical solution.

Britt Andreatta, PhD

Guerin observes that many people mistakenly believe mindfulness is an effortless, passive practice. However, while the concept is straightforward—and no special tools are needed—mindfulness demands time, focus, and active engagement. "In a world filled with constant stimulation, it feels counterintuitive to pause and simply be present," Guerin explains. "But with effort, we can notice a meaningful shift in our lives."

He also observes that many individuals frequently spend only 15 to 30 seconds using a breathing or meditation app, hoping for immediate results. "It may be effective for some at the moment, but truly adopting mindfulness is about embracing it as a lifestyle," he explains. Similarly, Smiley compares mindfulness practice to weightlifting. You can’t expect to lift weights for just half an hour and walk away with bulging muscles—because that simply won’t happen. Instead, you'll gain a better understanding of how weightlifting functions and learn the proper techniques to apply independently. "The same applies to mindfulness: you can’t expect to leave after 30 minutes with a fully developed mental muscle that's fit, functional, and ready to go—it's a continual practice," she adds.

Conversely, mindfulness is frequently misinterpreted as being unreachable and excessively time-consuming. Returning to the weightlifting analogy: while consistency is key to gaining benefits from lifting, you don’t have to dedicate 12 hours a day to the gym. You might train for 20 minutes, three times a week, and adjust your regimen as your strength increases. This principle holds true for mindfulness, whether you engage in it for five minutes daily or 20 minutes weekly. At Mohonk Mountain House, Smiley limits her formal mindfulness sessions to 30 minutes, ensuring they are as practical, impactful, and accessible as possible for visitors of all experience levels. As the author of The Three Minute Meditator, she emphasizes that even much shorter sessions can be beneficial. "Everyone has three minutes," Smiley asserts. "And if they can’t spare three minutes, they can find two minutes. If two minutes isn’t feasible, they certainly have 30 seconds."

Another prevalent misunderstanding, according to Carmichael, is that mindfulness and relaxation are the same thing. "I can see how this confusion arises; when someone initially practices mindfulness, they might experience some relaxation," she states. "[However], mindfulness has turned into such a popular term that it’s starting to lose its original meaning—people are applying it to basic relaxation techniques that aren’t necessarily reflective of mindfulness."

While relaxation can be a desired outcome for some (and that’s perfectly fine), not every mindfulness technique is designed to induce drowsiness or lessen focus. In fact, Carmichael argues the opposite. "One can utilize mindfulness when they need to be particularly alert," she explains. "They can perform a quick mental scan—an inventory—to fully understand their feelings and the thoughts occupying their mind, especially when they need to be at their most attentive and aware."

It’s also crucial to acknowledge that there isn’t a single or "correct" method for practicing mindfulness—it’s more of a choose-your-own-adventure journey. "If you feel like getting the poufs and lighting some incense, go ahead," Andreatta suggests. "But mindfulness can be practiced in any situation. It’s fundamentally about being completely present in the moment." This could involve following a formal, guided mindfulness meditation; or it could simply mean applying mindfulness techniques to everyday activities like doing the dishes. "If you genuinely focus on the temperature of the water, the texture of the soap, and the sensation of scrubbing, that can be an incredibly mindful experience," Andreatta emphasizes.

Naturally, not every mindfulness skeptic will experience an "aha" moment immediately—or perhaps ever. If you've tried multiple apps, techniques, and instructors without success, Carmichael advises against forcing the issue. However, remember that a vast array of mindfulness options exists, so don’t lose hope if you believe it could enhance your life. "It's akin to saying, 'I attempted to read, and I didn’t enjoy it,'" she states. "Perhaps you just need to pick a different book."

If you’re just starting out with mindfulness and feel unsure about where to begin, Guerin suggests exploring these mindfulness exercises, techniques, and activities for adults to discover what resonates with you. Alternatively, you can start with foundational techniques such as body scanning, visualization, and mindful breathing.

Chloe Carmichael, PhD

What about cases like mine, where exploring various types of meditation, including mindfulness, exacerbated my anxiety and depression? It's widely recognized that mindfulness is frequently incorporated into treatment strategies for managing anxiety, depression, and other mental health issues; however, some studies indicate that, in certain instances, mindfulness and meditation might actually intensify anxiety and depression.

Carmichael states that it isn't straightforward. She explains that mindfulness often assists individuals in identifying harmful or distorted thoughts to process them more effectively (especially for those already in therapy). However, for someone experiencing depression, practicing mindfulness could inadvertently sharpen focus on exaggerated or incorrect perceptions of themselves, others, or the world. Likewise, Dr. Ivanov points out that mindfulness can be challenging for individuals with a history of trauma, as it may lead to the recall and fixation on distressing experiences. Essentially, "if you're using it to ruminate on negativity, then it's not advisable," Carmichael mentions. (Which is exactly what I had been doing in my initial attempts.)

Now, I keep mindfulness in my back pocket

The variety of forms mindfulness can take is what ultimately prompted me to reassess the practice. While simply sitting quietly with my thoughts may not suit me, activities like forest bathing, mindful eating, or even mundane tasks like chopping vegetables or giving myself a (very non-professional) manicure can offer me a mental getaway to lower my stress and anxiety levels, even if just for a few moments.

Mental health professionals I've consulted have also suggested the "five senses" exercise, which entails being aware of what you can see, hear, feel, smell, and taste in the present moment. This technique aims to disrupt anxious thought patterns by grounding you in your immediate reality. It never seemed effective for me until it unexpectedly became a lifeline while I was caring for my mother in hospice.

Everything about the situation was deeply unsettling; I was fully in fight-or-flight mode, with my body reacting as if I were in imminent peril. Sensing the beginnings of a panic attack, I turned to the five senses exercise. Within moments, I found myself mentally present in the room again. I could acknowledge that I was experiencing one of my greatest fears while simultaneously recognizing that I wasn't in any physical danger. This subtle yet significant shift in perspective created the mental space I needed to focus entirely on being with my mom during her final hours.

I assure you, most of my mindfulness experiences aren't nearly as bleak. They don’t trigger the anxiety spiral I faced sitting on the floor in fourth grade, listening to Father Justin. Mindfulness hasn’t cured my mental or physical health challenges, but it has become a valuable tool for anchoring myself in the present when needed. It may not resonate with everyone, and that’s perfectly fine. Yet, it is a genuine practice, readily accessible and supported by centuries of tradition and a rapidly expanding base of scientific research—for anyone curious enough to explore it. And to my fellow skeptics: Keep questioning everything. This not only empowers you as an advocate for your own well-being but also helps you steer clear of any potentially harmful wellness trends that might emerge next (but rest assured, mindfulness isn’t one of them).