What is mindfulness and how can it help improve our mental health?
One day, while scrolling through Instagram, a video made me pause.
On screen, a quote read:
"The future you, ten years from now, is begging you to enjoy this moment a little more."
That sentence reminded me of a challenge many people face: living in the present.
This practice—known as mindfulness—encourages us to focus on our thoughts, emotions, and surroundings in the here and now.
Despite the fast pace of modern life, experts say mindfulness shouldn’t be seen as a luxury—it’s a vital tool for protecting our mental health.
“I didn’t realize I was living my best years”
“I spent years trying to become better, forgetting that I was already good enough,” says Zeina, a 37-year-old fitness coach from Amman, Jordan.
In her twenties, she was obsessed with her appearance and weight, constantly feeling she wasn’t perfect.
But looking back at old photos now, she realizes how harsh she had been on herself.
Raed, a former computer engineer, says losing his job gave him a new perspective.
“I used to complain about work stress and dream of switching jobs. Now that I’m unemployed, I miss those days—even the morning traffic,” he told the BBC.
His monthly salary had given him psychological and financial stability, allowing him to support his family.
“I didn’t know it then, but that was the best time of my life.”
Busy schedules often make it hard to slow down and be present.
Ahmed, a father in his 40s with two children, used to wish his kids would grow up faster so he could have more time for himself.
But once they reached their teenage years, his mindset shifted.
“I used to get frustrated by their screaming, endless questions, and the chaos they created at home,” he said.
“Now I miss their little voices, the spontaneous conversations, and even the mess. I realized too late that those moments were the most beautiful scenes of my life.”
Why do we overlook the present?
Scientists believe humans are naturally inclined to dwell on the past or anticipate the future.
The stories of Zeina, Raed, and Ahmed show how people often recognize the value of a moment only after it’s gone.
“From a psychological and neurological perspective, humans are wired for what we call ‘mental time travel’—spending much of our waking hours reflecting on the past or imagining the future,” says Dr. Nawaf Al-Rifai, a psychologist at the Irbid Medical Consulting Centre in Jordan.
This process is linked to the brain’s default mode network, which governs planning and introspection.
But for some, this mental activity becomes a constant source of distraction.
Al-Rifai explains that people who struggle to stay present aren’t necessarily unfocused—they’re “over-engaged in cognitive thinking,” believing that deep thought will lead to solutions.
In reality, he says, this state often distances them from satisfaction and productivity.
Where does mindfulness come from?
Mindfulness has its roots in Buddhist meditation, where it’s considered a core path to enlightenment.
Since the 1960s, scientists have studied its therapeutic benefits for pain and mental health conditions.
One of the pioneers in this field is American professor Jon Kabat-Zinn, who founded the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical Center in 1979.
Over eight weeks, Kabat-Zinn taught patients with chronic pain to practice basic mindfulness techniques.
He found that focusing on the present—without judgment or overthinking—helped people manage daily stress and improved their mental well-being.
His findings were published in medical journals and books, helping to bring mindfulness into mainstream healthcare.
Today, mindfulness is widely used in clinical settings, including by the UK’s National Health Service (NHS).
The invisible race to compare
Experts warn that social media may distract us from what truly matters.
In an age where platforms infiltrate every corner of daily life, comparison has become effortless—just a swipe away.
Investigative journalist and media trainer Safaa Al-Ramahi says users often get caught in algorithm-driven illusions—from unrealistic body standards to lavish vacations.
“All of this gradually reshapes our perception, making us feel like everyone else is living a perfect life—except us,” she says.
According to Dr. Al-Rifai, this fuels a phenomenon called upward social comparison, where people measure their reality against curated, idealized snapshots of others’ lives.
This activates brain regions linked to social pain and feelings of inferiority.
“In therapy, we train people to stop checking notifications and learn to monitor—not suppress—the urge to compare,” he says.
“It’s not about fighting your mind, but guiding it. Audit your digital ecosystem: Who are you following? Who truly uplifts you?”
What can we do?
Taking time to pause and reflect can significantly boost our mental health.
Dr. Al-Rifai suggests simple exercises to help people reconnect with the present.
“Start with the smallest task,” he says.
He recommends focusing on one thing for five minutes—like drinking a cup of coffee.
“Feel its warmth in your hands, savor its taste and aroma. When walking, don’t think—just observe your steps. That’s what we call ‘single-tasking.’”
Another technique is the Five Senses Game, which goes like this:
- Name five things you can see
- Focus on four sounds you can hear
- Feel three objects you’re touching
- Notice two scents you can smell
- Taste what’s in your mouth
“The key to this scientific method is shifting attention from the anxious brain to the sensory brain. That’s where the present truly lives,” says Al-Rifai.
“Remember, your nervous system wasn’t designed for constant efficiency—it was built for both work and rest. Never forget: you’re human.”
Source: “What Is Mindfulness—and How Can It Improve Our Mental Health?” by Majdi Goussous, published by BBC Arabic on September 8, 2025.
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