# 4.1 Formal and informal mindfulness

Formal mindfulness is the practice of using guided meditations or dedicated periods of quiet time spent focusing on the breath (or some other method of cultivating focus). This activity can be used to strengthen the focal abilities of the mind. In fact, research by Basso et al. (2019) has shown that non-experienced meditators practising for 13 minutes a day over eight weeks brought about beneficial brain changes – enhancing attention, memory, mood, and emotional regulation – which could be identified by neuroimaging.

Informal mindfulness brings the mind into the present moment during everyday activities, like washing the dishes, brushing your teeth, or going for a walk outside. We tend to live in the past or the future in our minds, living on autopilot much of the time, distracted by our thoughts, with little time for peace. Just bringing our minds to the sensations around us – the feeling of water on our hands, or the sound and weight of a footstep – a few times a day can help to enhance the brain’s ability to focus.

## Activity 3 A technique for focus

Allow about 15 minutes

Try out this mind training technique:

1. Sit or lie down quietly, and let yourself feel still.
2. Concentrate on your breathing, and the rise and fall of your chest.
3. Every time a thought enters your head, bring your attention back to your breathing.
4. Do not get angry or frustrated by your thoughts trying to intrude – acknowledge them and let them float by.
5. Visualising an image – such as a shape, a number, or a symbol – or saying a mantra such as ‘I am calm in mind and body’ can be an alternative to concentrating on breathing. Keep bringing your mind back from your thoughts via whichever method works best for you.
6. With time and practice, you’l find that there will be longer and longer periods of peace in your head. Even one minute is a very good start!
7. This peace will become more readily accessible to you, and you can incorporate this effect into other areas of your life. For example, it can help you to concentrate on your academic work for longer and longer periods of time.

Examine the effects you’re feeling from this technique – asking yourself questions like the ones below – and consider how you might be able to apply it elsewhere. If you aren’t seeing any results just yet, revisit the steps above (either now or later) to build on your practice.

- Does it help to improve your focus, and manage distractions?
- Are you more aware of the impact of your thoughts and emotions?
- What impact does it have on your self-talk?
- Does it help you to consider the impact of your lifestyle on your studies?

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