Mindfulness originated from the Buddhist tradition. The term ‘mindfulness’ is a modern translation of Sati from the Pali language, meaning ‘inherently ethical, appreciative, and lucid awareness’.

Sometimes, mindfulness may be viewed simply as a form of mental training, but its genuine qualities are far from cold or empty. As Christian Feldman explains, ‘True mindfulness is imbued with warmth, compassion, and interest’—this is what we might call ‘heartfulness’. In this sense, mindfulness opens us to a deeper, more wholesome form of intelligence, which is reflected in languages like Vietnamese or Chinese, where the same word is used for both heart and mind.  

We acknowledge that mindfulness can be defined in various ways, depending on the specific intentions and cultural contexts.

Have you ever searched everywhere for your keys, only to find them in your hands the whole time?

Perhaps, your mind was elsewhere when you picked them up. That’s autopilot.

Or quickly send a few messages before taking care of emails, only to discover it was sent to the wrong person without realizing it?

When this happens, you might think rushing through tasks is a time-saver or even a sign of efficiency. And sure, automatic habits can be incredibly useful in getting us through the day without overthinking every little thing. But the trouble starts when we rely too much on autopilot so that we stop checking in.

The results? You might end up taking even more time, scrambling to show up where you intend to be on time. Or resending a message to the right person—maybe even explaining yourself to the wrong one! So, beyond the mix-ups and delays, there’s something bigger at stake. You’re missing out on so much of your life.

Mindfulness doesn’t promise to stop the mistakes, nor does it guarantee they won’t happen again. Instead, it nudges you to shift your perspective from‘What’s wrong with me?’ to‘What’s already here?’Then, invites you to turn to yourself with a kinder eye and a bit of gentle curiosity, asking:‘Okay, what can I learn from this? What might I handle differently next time?’ As Mark Williams puts it,’If running on autopilot is the trap, mindfulness is the way out.’ 

‘If running on autopilot is the trap, mindfulness is the way out.’

In other words, mindfulness isn’t about perfection. It’s about pausing without self-criticism. And in that pause, you reclaim the freedom to step out of habitual reactions, find your ground, and approach yourself with kindness, fresh curiosity, and maybe even a chuckle. Or a smile even in the awkward moments.

Mindfulness is something we search from elsewhere. It’s already within each of us. The challenge is re-member-ing to reconnect with this inner resource, especially when life runs on autopilot.

The good news? Like any skill, mindfulness strengthens with practice over time. There are different ways to practice but it mostly comes down to two:

1. Formal practice – Guided mindfulness meditations, like body scans, sitting, or mindful movement where you can set aside time and follow a structure, similar to a workout for your mind.
2. Informal practice – Bringing mindfulness into your daily activities, whether through intentional pause, engaging conversations, savoring your morning coffee or being fully present for your loved ones.

Most importantly, approach it with curiosity, openness, and maybe even a sense of play. The attitude you bring matters just as much as the practice itself.

Systematic reviews, meta-analyses, and neuroscience research provide strong evidence that mindfulness practices positively impact individuals, leading to broader benefits for communities. These benefits, to a greater or lesser extent, span across various areas crucial to overall health and well-being:

1. Different aspects of mindfulness were linked to different benefits. Studies highlight that increased positive mood and wellbeing are strongly associated with bringing awareness to daily routines and appreciating the small, ordinary. On the other hand, reduced negative moods are closely related to receptivity and non-judgement of difficult thoughts, emotions, and painful feelings.
2. Improved sleep quality: Mindfulness-based programs, such as Mindfulness-Based Cognitive Therapy (MBCT), have been shown to improve sleep quality and reduce insomnia symptoms, particularly in older adults. Better sleep significantly impacts physical and mental wellbeing, leading to more energy and focus throughout the day.
3. Stronger immune system and reduced stress: Regular mindfulness practice helps lower cortisol (the stress hormone) and improves immune function, enhancing resilience to colds, flus, and other common diseases. This offers the important implication for overall health and productivity.
4. Better attention and emotional regulation: Cumulative evidence proves that some certain form of mindfulness practices helps enhance self-regulation, reduces self-judgment, and promotes self-kindness. These are the important predictors of greater empathy and healthier relationships, both with ourselves and others.
5. Depression relapse prevention: Mindfulness-based interventions, such as MBCT, have been shown to reduce depressive relapse by up to 50% compared to psychoeducation and support groups, and are at least as effective as cognitive-behavioral therapy (CBT) and antidepressants (Kuyken et al., 2016).

Video: Professor Mark Williams explains that mindfulness reshapes brain patterns in ways that specifically reduce the risk of depression relapse.

Although the study of mindfulness and the brain is still developing, recent brain imaging research has revealed one of its most surprising features: mindfulness meditation can change the brain patterns, known as neuroplasticity. Notable changes include:

• Amygdala: Reduced stress reactivity
• Hippocampus: Improved learning and memory capacity
• Insula: Increased empathy and self-compassion, which contributes to greater sense of genuine connection and happiness

These findings suggest that mindfulness not only enhances overall well-being but also supports deep-seated and positive changes in the brain. While science is promising, neuroscience is still evolving. So, it’s wise to stay curious and avoid overstating the benefits of mindfulness. And most importantly, experience this transformative change for yourself through practices.