Learning mindfulness

Mindfulness meditation consists in deliberately attending to the experience of the present moment without filtering, expectation or judgement. Separated from its spiritual roots by Professor Jon Kabat-Zinn of the University of Massachusetts in 1979, it has been the subject of thousands of scientific studies showing that it changes brain structure: reducing the volume of the amygdala, the fear centre, and thickening the prefrontal cortex, the seat of emotional regulation.

The standardised course includes eight weekly group sessions of two and a half hours, a day-long silent retreat and a commitment to 45 minutes of daily practice at home. The qualified instructor guides methodical exercises: a lying-down body scan that attends to bodily sensations, seated meditation focused on breathing, gentle mindful movement and walking meditation.

Faced with life’s troubles, the mind automatically shifts into “doing” mode: ruminating on the past, anticipating future catastrophes and constantly judging the situation. Mindfulness teaches a shift into “being” mode: observing thoughts as fleeting mental events rather than absolute truths. In this way, MBCT reduces the risk of relapse by 50% in patients with chronic depression.

At the end of eight weeks, participants have an established attentional practice. They know how to take regular breathing pauses during the working day, listen with authentic presence and meet life’s uncertainties with clarity and compassion.

The collective dimension of MBSR brings a valuable sense of shared humanity. Discovering that other participants experience the same doubts and ruminations relieves isolation and develops warm self-compassion towards one’s own weaknesses.