[excerpted from, 9 Keys to Self-Esteem: Positive Psychology ©2023]

Mindfulness. Even the word sounds peaceful.

Once strictly a religious practice within Buddhism, this method, state, and trait – for it is all of those (Bravo et al., 2018; Verhaeghen, 2021) – has been widely adapted not only to the field of psychology but also to medicine, education, business, politics, and more.

Liu et al. (2022) found that mindfulness intervention correlates with the PERMA model (as a reminder: positive emotion, engagement, relationships, meaning, accomplishment). As state, trait, and active practice, it applies broadly to the enhancement of character strengths; in the study by Pang and Ruch (2019), mindfulness correlated particularly with those of appreciation of beauty, bravery, curiosity, creativity, forgiveness, gratitude, hope, love, love of learning, meaning or spirituality, perseverance, perspective, self-regulation, social intelligence, and zest for life.

But what is it?

I like to say, focus and notice. And also, detach.

Mindfulness as a practice is one of attention to detail, not in an obsessive way of course but in noticing the richness of our own selves, surroundings, and lives. As we refine our attention we become aware of more: more color, light, sound, sense, scents, experiences, emotions, all the details that often escape us in our high-tech, high-pressure, massively distracted world. At the same time, while we become more aware of our feelings, we also detach from them – not in an unfeeling, robotic way, but in noticing what we’re feeling, greeting that emotion like an old friend, and then letting it drift on by in the understanding that emotions are temporary and we don’t need to hold onto them.

Researchers refer to this outcome of mindfulness as time affluence (Bhojani & Kurucz, 2020; Carrus & Panno, 2019; Schaupp & Geiger, 2022) – a richness of time, a return to us of the hours-days-months-years that seem to fly by…because we didn’t notice the detail of them. When we say, “Is it New Year’s again? Already?” this is because we haven’t noticed the richness in each of the past 365 days. If you regularly practice mindfulness, you won’t wonder where the time has gone; you’ll know, and you’ll know too that it was full, and long, and largely fulfilling. Even in the darkest days and difficulties, there’s richness; the sun shines, the prism in your window casts rainbows, your cat comes to you for cuddles, and a million other small joys. And noticing the detail is also noticing the difficulties – just gently noticing, in a curious way of not wanting to ignore any bits of our lives, while not attaching.

Easier said than done, but the practice of it is joyful in itself. We’ll come to that in a minute.

Mindfulness has been correlated with both subjective (self-reported) and psychological (measurable) wellbeing, for which it’s been extensively researched. In just a few of the most recent studies, Bhojani and Kurucz (2020) found that it contributed to wellbeing in the workplace setting, while Carrus and Panno (2019) determined its contribution to wellbeing and resilience in youth. In an intervention with adolescents which was based on both mindfulness and the character strengths of positive psychology, Kennes et al. (2023) demonstrated clear evidence for increased wellbeing and happiness.

The longitudinal study of Schaupp and Geiger (2022) evidenced increase in wellbeing, in part due to a parallel increase in time affluence, following a mindfulness-based stress reduction [MBSR] program. The relationship between mindfulness and wellbeing was found by Klussman et al. (2022) to be indirectly affected by a sense of meaning in life and of self-connection. And in the study by Whitehead et al. (2019), it was the nonattachment feature that mediated the relationship between mindfulness and psychological wellbeing – in other words, we feel better when we experience but then let go of our emotions.

Mindfulness has also been established to bring about greater overall life satisfaction, independent of specific circumstances – what we might call contentment. In their study of 178 adults, Xue and Xiang (2022) demonstrated that daily mindfulness practice, in the form of a mindfulness journal, is predictive of life satisfaction. Participants were measured before and after for trait mindfulness, and daily for state mindfulness as well as rumination (intrusive negative thoughts) and life satisfaction, with improvement of the latter clearly indicated.

Fenzel and Richardson (2022) demonstrated the effects of mindfulness, resilience, life meaning, and self-compassion for improved life satisfaction and reduction of depressive symptoms. And in the study of 322 adults by Heitz and Mitchell (2022), mindfulness correlated with overall life satisfaction despite low social and/or community status.

Naturally, wellbeing, happiness, and life satisfaction contribute to one’s self-esteem, while other studies have demonstrated this relationship more explicitly. In a review of 15 studies for trait mindfulness and 17 for mindfulness practice, in relation to self-esteem, a positive relationship was seen in the former and significant increases of self-esteem in the latter (Randal et al., 2015).

Trait mindfulness has shown to boost self-esteem and reduce social anxiety (Jokar et al., 2021; Rasmussen & Pidgeon, 2011), while mindfulness practice was found to increase self-esteem in participants with depressive symptoms (Bruhns et al., 2021), and to increase both self-esteem and self-regulation when facing negative feedback (Lyddy et al., 2022). In a study by Morley and Fulton (2020), mindfulness meditation was demonstrated as effective for increasing self-esteem and self-compassion among prisoners.

The evidence is clear: mindfulness, whether a trait we have, a state we experience, or a practice we engage in, enhances self-esteem, and in a variety of circumstances.

So how do we engage in mindfulness, both its practice and as a way of living?

First, by noticing everything, fine-tuning our attention. Take a walk in the woods, and notice as much detail as possible. Consider the majesty of your own hand, in all its detail. Pay close attention to your day. Put down your phone. When you’re with another person, give them your undivided attention. Eat your meals without a device or even a book, focusing instead on the food itself, and your experience of consuming it.

Second, by reflection. Noticing isn’t enough; it increases our attention capacity, but we also need to think about what we’ve observed. Whether by writing, talking with a friend, making an audio or video recording of your thoughts, or just sitting quietly and thinking deeply, first observe and then observe yourself as the observer. So to speak.

And thirdly, by letting go of the need to hold on – to those feelings, that is. This may be the most obvious when we hold a grudge; we can also choose to let go, even when we’re certain the other person is in the wrong, or somehow wronged us. And it’s NOT saying that people who feel depressed need to ‘let go’ of those feelings; that’s not how depression works (though that would be a topic for a different book). This falls somewhere in the middle of this continuum.

And so – to specific activities for enhancing our mindfulness, and thus, our self-esteem.

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Exercises:

The classic mindfulness meditation is as follows. Set a timer for perhaps 10 minutes if you haven’t done this before, 20 minutes as your goal for the future. Sit quietly, comfortably, eyes closed, mind calmed, distractions minimized. Begin by focusing on your breathing, slowly in and out, held for a few seconds between. Notice how the air moves into your body, fills your lungs, expands your chest, stretches your diaphragm, feeds your heart and blood and tissues. Notice the warmth or coolness of your breath. Notice the taste of the air, the sound of your breathing, as much as you can. As thoughts and feelings arise, notice them, say hello to them as to an old friend, then watch them gently drift away again like a cloud. When you notice your focus has moved away from your breathing and followed a thought or feeling, just gently bring your awareness back to your breath. At the end of your meditation session, maintain this serene state and reflect on your experience.

Take that walk in the woods, or on the beach, or any other natural setting that’s convenient to your home. (Take a roll, if in a chair.) Walk alone, or if you walk with someone else, make an agreement beforehand to do so in silence; this is about observation, like an explorer, and the focus is on nature, not a conversation (and no music, either). Notice the silence. Or the birdsong. Notice the sounds and sights of nature. Notice how the air feels, the sunlight on your face, the flowers and trees, and so much more – everything you can, through as many senses as possible. Afterward, be sure to take time for reflection, by your preferred method.

Keep a ‘mindfulness journal’. Write at the end of each day if possible. Don’t note the events of your day, but the details. What did you notice today? During the day, you’ll find yourself occasionally thinking about your journaling experience; it will keep you motivated to notice your day and your life.

Do a slow-walk moving meditation. At home, walk as slowly as possible, being mindful of your every movement and how your body feels; when you find your thoughts wandering, just gently bring your awareness back to your body. Alternately, match your steps to your breath: one step per inhalation, one step per exhalation, short pause between. A third option is when in public: match your breath to your pace more normally, perhaps three steps to one inhalation and so on, and keep your focus on both breathing and walking.

Hold a flower and focus your attention on it. Notice as much detail as possible. Write about it afterward. Did any feelings arise during this time? Were you able to maintain your focus?

Eat a meal in a slow manner, savoring each bite. Don’t combine it with any other input or distraction; maintain your focus solely on your food and your enjoyment of it. Reflect on this afterward.

References:

Bhojani Z and Kurucz EC (2020). Sustainable Happiness, Well-Being, and Mindfulness in the Workplace. In: Dhiman, S. (eds) The Palgrave Handbook of Workplace Well-Being. Palgrave Macmillan, Cham. https://doi.org/10.1007/978-3-030-02470-3_52-1

Bravo AJ, Pearson MR, Wilson AD, et al. (2018). When Traits Match States: Examining the Associations Between Self-Report Trait and State Mindfulness Following a State Mindfulness Induction. Mindfulness 9, 199-211. https://doi.org/10.1007/s12671-017-0763-5

Bruhns A, Lüdtke T, Moritz S, et al. (2021). A Mobile-Based Intervention to Increase Self-esteem in Students With Depressive Symptoms: Randomized Controlled Trial.
JMIR mHealth and uHealth 9:7. https://doi.org/10.2196/26498

Carrus G and Panno A (2019). Mindfulness as a Path Towards Sustainable Lifestyle Change, Resilience, and Well-Being: Community, Social, and Environmental Factors. In: Steinebach, C., Langer, Á. (eds) Enhancing Resilience in Youth. Springer, Cham. https://doi.org/10.1007/978-3-030-25513-8_7

Fenzel LM and Richardson KD (2022). The Stress Process Among Emerging Adults: Spirituality, Mindfulness, Resilience, and Self-compassion as Predictors of Life Satisfaction and Depressive Symptoms. Journal of Adult Development 29, 1-15. https://doi.org/10.1007/s10804-021-09384-2 

Heitz HK and Mitchell AM (2022). Subjective Social Status and Mental Health Outcomes: The Role of Mindfulness. Journal of Prevention and Health Promotion 3:4, 445-467. https://doi.org/10.1177/26320770221087248

Jokar B, Zaremohammadi A, Ziyaei bakhsh M, et al. (2021). The Effectiveness of Cognitive Therapy based on Mindfulness Training on Reducing Social Anxiety and Increasing Self-esteem of Students with Learning Disabilities. International Journal of Health Studies 8:1, 6-10. https://doi.org/10.22100/ijhs.v8i1.871

Kennes A, Lataster J, Janssens M, et al. (2023). Efficacy of a School-Based Mental Health Intervention Based on Mindfulness and Character Strengths Use Among Adolescents: a Pilot Study of Think Happy-Be Happy Intervention. Journal of Happiness Studies 24, 677-697. https://doi.org/10.1007/s10902-022-00611-5

Klussman K, Nichols AL, Langer J, et al. (2022). The Relationship between Mindfulness and Subjective Well-Being: Examining the Indirect Effects of Self-Connection and Meaning in Life. Applied Research in Quality of Life 17, 2423-2443. https://doi.org/10.1007/s11482-021-10025-9

Liu B, Guan Y, Jing H, et al. (2022). Mindfulness and PERMA Well-Being: Intervention Effects and Mechanism of Change. Psychology 13, 675-704. https://doi.org/10.4236/psych.2022.135046

Lyddy CJ, Good DJ, Kriz TD, et al. (2022). Contemplating Critique: Mindfulness Attenuates Self-Esteem and Self-Regulatory Impacts of Negative Feedback. Mindfulness 13, 1521-1531. https://doi.org/10.1007/s12671-022-01894-8

Morley RM and Fulton CL (2020). The impact of mindfulness meditation on self-esteem and self-compassion among prisoners. Journal of Offender Rehabilitation 59:2, 98-116. https://doi.org/10.1080/10509674.2019.1697784

Pang D and Ruch W (2019). The Mutual Support Model of Mindfulness and Character Strengths. Mindfulness 10, 1545-1559. https://doi.org/10.1007/s12671-019-01103-z

Randal C, Pratt D, and Bucci S (2015). Mindfulness and Self-esteem: A Systematic Review. Mindfulness 6, 1366-1378. https://doi.org/10.1007/s12671-015-0407-6

Rasmussen MK and Pidgeon AM (2011). The direct and indirect benefits of dispositional mindfulness on self-esteem and social anxiety. Anxiety, Stress & Coping 24:2, 227-233. https://doi.org/10.1080/10615806.2010.515681

Schaupp J and Geiger S (2022). Mindfulness as a path to fostering time affluence and well-being. Applied Psychology: Health and Well-Being 14:1, 196-214. https://doi.org/10.1111/aphw.12298

Verhaeghen P (2021). Mindfulness as Attention Training: Meta-Analyses on the Links Between Attention Performance and Mindfulness Interventions, Long-Term Meditation Practice, and Trait Mindfulness. Mindfulness 12, 564-581. https://doi.org/10.1007/s12671-020-01532-1

Whitehead R, Bates G, Elphinstone B, et al. (2019). Nonattachment Mediates the Relationship Between Mindfulness and Psychological Well-Being, Subjective Well-Being, and Depression, Anxiety and Stress. Journal of Happiness Studies 20, 2141-2158. https://doi.org/10.1007/s10902-018-0041-9

Xue Y and Xiang Y (2022). How Daily Mindfulness Predicts Life Satisfaction: From the Perspective of Mindfulness Coping Model. The Journal of Psychology 156:8, 568-581. https://doi.org/10.1080/00223980.2022.2085236