Harvard's research indicates the observable fact that 47% of the time during the day our mind wanders through various meanders of thought and is unable to concentrate on here and now and what it does.

What does this mean for us? Well, we spend 47% of our time being absent, absorbed in thoughts about the future or the past, thus creating feelings of anxiety, desire and attachment - i.e. a neurotic way of functioning.

Neuroscience research also confirms that the area of ​​the brain that is regularly trained is enriched with more neuronal cells compared to the untrained areas. In the case of mindfulness, this results in the creation of more connections between the prefrontal cortex responsible for logical, thoughtful action, and the amygdala that generates emotional reactions (fear, anxiety, aggression). The more connections between the oldest and the newest brain, the more our actions can be guided by internal reflection rather than pure drive.

What information does it bring for us? Is everyday mindfulness really able to change and calm our emotions? I suggest that you check it on yourself.

Mindfulness meditation is derived from Buddhist teachings and as such was discovered by the Buddha 2,500 years ago. Its deep purpose is slightly different from what we use it in the context of modern psychology. For the purposes of the article, I will remain mindfulness meditation as part of psychological practice.

So. Everyone can have a different goal for meditation. Typically, goals oscillate between emotional calming, developing greater balance, concentration, presence, building compassion for yourself and others, knowing yourself, or calming your talkative mind.

Mindfulness is being good and gentle with what is happening, without having to change anything, push or invite. Whatever is simply there and we remain attentive in  this presence without judging or giving meaning.

Sit comfortably ... or just notice where you are and where your body is. ... feel its weight. Pay attention to your feet ... how they adhere to the ground ... feel your arms ... your chest ... and take a deep breath. Then move your attention completely to your breath and try to be present when you inhale the air and when you exhale it. Inhale ... and exhale, ... inhale ... and exhale. After a while, your mind will probably go in different directions and start thinking about the past or future and create different visions. When you notice it gently, goodness return to the present time by focusing on your breath. Inhale again ... and exhale, ... inhale ... and exhale. And continue for a few minutes.

And how? Was it easy? It is natural that after a few seconds our attention will be lost in thoughts and we will flow with their wave. This is not a reason to be disappointed. Quite the opposite - we are just experiencing our mind and are witnessing what our attention is following. These are big discoveries that arise thanks to the practice of mindfulness.

This is not just a method for practicing on a meditation cushion. When you experience difficulties, unwanted emotions, you can again practice mindfulness towards them. Feel the emotions that you experience in your body, without judging, without trying to get rid of them or strengthen them. Everything that appears welcome with understanding and permission. This exercise of mindfulness combined with goodness towards oneself reduces the level of cortisol (stress hormone) and increases the production of oxytocin (the hormone of happiness and love).

The more often you do this exercise (it does not have to be a long time - at the beginning 1-2 minutes 2-3 times a day) the more new neural connections develop in your brain responsible for new activities. So, the more often you choose mindfulness as behavior in (not only) difficult situations and the more often you give up old critical behavior and fight / run reactions, the more you will introduce acceptance, understanding and compassion towards yourself and others in your life.