Mindfulness: what it can and cannot do

Mindfulness is the ability to notice what is happening right now, in your body and in your thoughts, without immediately judging it or reacting. You do not need to stop your thoughts. The practice is to see that you have drifted away, and to come back.

What research shows
One of the most cited reviews is from 2014. A team from Johns Hopkins University looked at 47 controlled studies with 3,515 participants. The result is more modest than the adverts, but also more useful:

• There is moderate evidence for a small improvement in anxiety, depressive symptoms and pain.
• The evidence for reducing stress and for a better quality of life is weaker.
• No clear benefits were found for mood, attention, sleep or weight.
• Meditation programmes did not turn out to be better than other active methods such as medication, exercise or psychotherapy.

In other words, mindfulness is a useful tool, but it is not a solution for everything and does not replace treatment.

Let us also talk honestly about the difficulties
For most people the practice is calm. Sometimes, however, worry, old memories or unpleasant sensations surface in the silence. A review from 2020 found such reports in many studies. Their exact share is disputed and varies widely, so it should not be taken as a single number.

If you are going through a difficult time or have had mental health difficulties, start more carefully and with the support of a specialist. If the practice upsets you, you can simply stop. That is not a failure.

How to start

• One minute with the breath. Sit comfortably and follow the air as you breathe in and out. When you drift away, come back without blame.
• One ordinary action. Drink your tea without looking at your phone. Notice the warmth, the taste, the pause.
• Mindful walking. Bring your attention to your feet and to what you see and hear.
• A short body scan. Move in your mind from your head to your feet and simply notice what you feel.

Regularity matters more than duration. A few calm minutes every day are easier to keep up than one long attempt once a month.

On the path of the rays we call this returning to yourself: noticing where you are now so that you can choose your next step. The practices support this choice, but they do not replace a doctor or a psychologist.