Cultivating Mindfulness Activities to Develop Peaceful Well-being
Keywords:
happiness, human development, mind cultivation, mindfulness activities, peaceful well-beingAbstract
Looking for ways to cultivate greater peace and well-being in your life? Consider the ancient Buddhist practice of mindfulness. We present mindfulness as the art of cultivating “awareness of the present.” Our article offers practical tips for incorporating mindfulness into your daily routine, with an emphasis on promoting peaceful, positive states of mind. While we discuss the concept of peaceful well-being from a Buddhist perspective, we recognize that mindfulness is a practice that can benefit anyone, regardless of background or belief system. We provide a useful analysis for understanding and easy measurement of peaceful well-being. Research has demonstrated that mindfulness can enhance physical, mental, and cognitive well-being. By integrating mindfulness into activities such as walking, sitting, or eating, you can enjoy the many benefits of this transformative practice. Based on evidence-driven research projects in cultivating mindfulness practices, this paper enables practitioners to create peaceful well-being.
References
Allen, Tammy D., et al. “Mindfulness and Meditation Practice as Moderators of the Relationship between Age and Subjective Wellbeing among Working Adults.” Mindfulness 8 (2017): 1055–63.
American Psychological Association. “Mindfulness meditation: A research-proven way to reduce stress.” Published October 2019, Accessed 2 September 2023, https://www.apa.org/topics/mindfulness/meditation Andersen, Dines and Smith Helmer (eds). Sutta-Nipāta. London: PTS, 1913.
Beath, Alissa P., et al. “The Positive Effect of Mindfulness Rivals the Negative Effect of Neuroticism on Gastrointestinal Symptoms.” Mindfulness 10 (2018): 712–23.
Berry, Daniel R., et al. “Mindfulness Increases Prosocial Responses toward Ostracized Strangers through Empathic Concern.” Journal of Experimental Psychology: General 147 (2018): 93–112.
Birtwell, Kelly, et al. “An Exploration of Formal and Informal Mindfulness Practice and Associations with Wellbeing.” Mindfulness 10 (2018): 89–99.
Black, David S., et al. “Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment among Older Adults with Sleep Disturbances.” JAMA Internal Medicine 175 (2015): 494.
Bostanov, Vladimir, et al. “Event-Related Brain Potentials Reflect Increased Concentration Ability after Mindfulness-Based Cognitive Therapy for Depression: A Randomized Clinical Trial.” Psychiatry Research 199 (2012): 174–80.
Brown, Kirk Warren, M. Richard Ryan and J. David Creswell. “Mindfulness: Theoretical Foundations and Evidence for Its Salutary Effects.” Psychological Inquiry 18 (2007): 211–37.
Brown University. “Mindfulness Training May Help Lower Blood Pressure, New Study Shows,” Accessed September 4, 2019, https://www.brown.edu/news/2019-12-04/mb-bp.
Carmody, James and Ruth A. Baer. “Relationships between Mindfulness Practice and Levels of Mindfulness, Medical and Psychological Symptoms and Well-Being in a Mindfulness-Based Stress Reduction Program.” Journal of Behavioral Medicine 31 (2007): 23–33.
Carson, James W., et al. “Mindfulness-Based Relationship Enhancement (MBRE) in Couples.” Mindfulness-Based Treatment Approaches, 2006, 309–31.
Choi, Seung‐Hye and Haeyoung Lee. “Associations of Mindful Eating with Dietary Intake Pattern,
Occupational Stress, and Mental Well‐being among Clinical Nurses.” Perspectives in Psychiatric Care 56 (2020): 355–62.
Conversano, Ciro, et al. “Mindfulness, Age and Gender as Protective Factors against Psychological
Distress during COVID-19 Pandemic.” Frontiers in Psychology 11 (2020).
Creswell, J. David, et al. “Alterations in Resting-State Functional Connectivity Link Mindfulness Meditation with Reduced Interleukin-6: A Randomized Controlled Trial.” Biological Psychiatry 80 (2016): 53–61.
Dane, Erik and Bradley J. Brummel. “Examining Workplace Mindfulness and Its Relations to Job Performance and Turnover Intention.” Human Relations 67 (2013): 105–28.
De Silva, Padmasiri. Mindfulness-based Emotion Focused Counselling. London: Palgrave Macmillan, 2020.
Deci, Edward L. and Richard M. Ryan. “Hedonia, Eudaimonia, and Well-Being: An Introduction.” Journal of Happiness Studies 9 (2006): 1–11.
Fabio, Di Annamaria and Letizia Palazzeschi. “Hedonic and Eudaimonic Well-Being: The Role of
Resilience beyond Fluid Intelligence and Personality Traits.” Frontiers in Psychology 6 (2015).
Ding, Xiaoqian, et al. “Relationship between Trait Mindfulness and Sleep Quality in College Students: A Conditional Process Model.” Frontiers in Psychology 11 (2020).
Dodge, Rachel, et al. “The Challenge of Defining Wellbeing.” International Journal of Wellbeing 2 (2012): 222–35.
Gawande, Richa, et al. “Mindfulness Training Enhances Self-Regulation and Facilitates Health Behavior Change for Primary Care Patients: A Randomized Controlled Trial.” Journal of General Internal Medicine 34 (2018): 293–302.
Gethin, Rupert. “On Some Definitions of Mindfulness,” Contemporary Buddhism 12 (1) 2011: 263–279.
Gethin, Rupert. Sayings of the Buddha: A Selection of Suttas from the Pali Nikayas. Oxford: Oxford University Press, 2008.
Gilson, Nicholas D., et al. “Do Walking Strategies to Increase Physical Activity Reduce Reported Sitting in Workplaces: A Randomized Control Trial.” International Journal of Behavioral Nutrition and Physical Activity 6 (2009): 43.
Goldberg, Simon B., et al. “Mindfulness-Based Interventions for Psychiatric Disorders: A Systematic Review and Meta-Analysis.” Clinical Psychology Review 59 (2018): 52–60.
Goldin, Philippe, Wiveka Ramel and James Gross. “Mindfulness Meditation Training and Self-Referential Processing in Social Anxiety Disorder: Behavioral and Neural Effects.” Journal of Cognitive Psychotherapy 23 (2009): 242–57.
Grégoire, Simon, Thérèse Bouffard and Carole Vezeau. “Personal Goal Setting as a Mediator of the
Relationship between Mindfulness and Wellbeing.” International Journal of Wellbeing 2 (2012): 236–50.
Gu, Jenny, et al. “How Do Mindfulness-Based Cognitive Therapy and Mindfulness-Based Stress
Reduction Improve Mental Health and Wellbeing? A Systematic Review and Meta-Analysis of Mediation Studies.” Clinical Psychology Review 37 (2015): 1–12.
Gunaratana, Bhante Henepola. Mindfulness in Plain English. Boston: Wisdom Publications, 2011.
Gunaratana Mahathera, Venerable H. Mindfulness in Plain English. Taipei, Taiwan, R.O.C: The Corporate Body of the Buddha Educational Foundation, 1991.
Gyatso, Janet (ed.). In the Mirror of Memory: Reflections on Mindfulness and Remembrance in Indian and Tibetan Buddhism. Albany, NY: State University of New York Press, 1992.
Hardison, Mark E. and Shawn C. Roll. “Mindfulness Interventions in Physical Rehabilitation: A Scoping Review.” The American Journal of Occupational Therapy 70 (2016).
Henderson, Luke Wayne and Tess Knight. “Integrating the Hedonic and Eudaimonic Perspectives to More Comprehensively Understand Wellbeing and Pathways to Wellbeing.” International Journal of Wellbeing 2 (2012): 196–221.
Hodges, Shannon. “Mindfulness and Wellbeing.” The Professional Counselor, 2020, 58–68.
Ivtzan, Itai, Ryan M. Niemiec and Charlie Briscoe. “A Study Investigating the Effects of Mindfulness-Based Strengths Practice (MBSP) on Wellbeing.” International Journal of Wellbeing 6 (2016): 1–13.
Jiwattanasuk, Narumon. “A Process of Development for Peaceful Well-Being of Meditation Practitioners through Buddhist Peaceful Means: A Case Study of Buddhamahametta Foundation, Chiang Rak Noi, Phra Nakhon Si Ayutthaya.” Ph.D. diss., Mahachulalongkornrajavidyalaya University, 2021.
Keng, Shian-Ling, Moria J. Smoski and Clive J. Robins. “Effects of Mindfulness on Psychological Health: A Review of Empirical Studies.” Clinical Psychology Review 31 (2011): 1041–56.
Keyes, Corey L., Dov Shmotkin and Carol D. Ryff. “Optimizing Well-Being: The Empirical Encounter of Two Traditions.” Journal of Personality and Social Psychology 82 (2002): 1007–22.
Lin, Feng-Lien and Mei-Ling Yeh. “Walking and Mindfulness Improve the Exercise Capacity of Patients with Chronic Obstructive Pulmonary Disease: A Randomised Controlled Trial.” Clinical Rehabilitation 35 (2021): 1117–25.
Lomas, Tim, et al. “A Systematic Review of the Impact of Mindfulness on the Well‐being of Healthcare Professionals.” Journal of Clinical Psychology 74 (2017): 319–55.
Lomas, Tim, et al. “The Impact of Mindfulness on the Wellbeing and Performance of Educators: A Systematic Review of the Empirical Literature.” Teaching and Teacher Education 61 (2017): 132–41.
Luberto, Christina M., et al. “A Systematic Review and Meta-Analysis of the Effects of Meditation on Empathy, Compassion, and Prosocial Behaviors.” Mindfulness 9 (2017): 708–24.
Mahachulalongkornrajavidyalaya University. Pali Tipiṭakas, Mahachula Tepitakam Edition. Bangkok: Mahachulalongkornrajavidyalaya University Press, 1992.
Mahachulalongkornrajavidyalaya University. Thai Tipiṭakas: Mahachulalongkornrajavidyalaya Edition. Bangkok: Mahachulalongkornrajavidyalaya University Press, 1996.
Marlatt, G. Alan and Jean L. Kristeller. “Mindfulness and Meditation.” Integrating spirituality into treatment: Resources for practitioners., 1999, 67–84.
McKenzie, Stephen Paul. “Real Wellbeing in Practice.” Reality Psychology, 2022, 67–83.
Nardi, William R., et al. “Mindfulness and Cardiovascular Health: Qualitative Findings on Mechanisms from the Mindfulness-Based Blood Pressure Reduction (MB-BP) Study.” PLoS One 15 (2020).
Oldenberg, H. (ed.). Vinaya. London: PTS, 1969–1982.
Pandya, Samta P. “Adolescents Living with Food Allergies in Select Global Cities: Does a WhatsApp-Based Mindful Eating Intervention Promote Wellbeing and Enhance Their Self-Concept?” Journal of Pediatric Nursing 55 (2020): 83–94.
Parswani, Manish J., Mahendra P. Sharma and S.S. Iyengar. “Mindfulness-Based Stress Reduction Program in Coronary Heart Disease: A Randomized Control Trial.” International Journal of Yoga 6 (2013): 111
Payutto, P.A. (Phra Somdet Buddhakosajarn). Integrated Welfare in Buddhism. Bangkok: Pimsuay Printing, 2019.
Perini, Francesca, et al. “Mindfulness-Based Therapy for Insomnia for Older Adults with Sleep Difficulties: A Randomized Clinical Trial.” Psychological Medicine 53 (2021): 1038–48.
Rhys Davids, T.W. and William Stede (eds.), The Pali Text Society’s Pali-English Dictionary. London: The Pali Text Society, 1986.
Ritchie, Timothy D. and Fred B. Bryant. “Positive State Mindfulness: A Multidimensional Model of Mindfulness in Relation to Positive Experience.” International Journal of Wellbeing 2 (2012): 150–81.
Robinson, Michael D. and Michael Eid. The Happy Mind: Cognitive Contributions to Well-Being. Springer eBooks, 2017. Accessed 2 September 2023, https://doi.org/10.1007/978-3-319-58763-9.
Rusch, Heather L., et al. “The Effect of Mindfulness Meditation on Sleep Quality: A Systematic Review and Meta‐analysis of Randomized Controlled Trials.” Annuals of the New York Academy of Sciences 1445 (2018): 5–16.
Salmoirago, Blotcher, et al. “Mindfulness-Based Stress Reduction and Change in Health-Related Behaviors.” Journal of Evidence-Based Complementary & Alternative Medicine 18 (2013): 243–47.
Shapiro, Shauna L. and Linda E. Carlson. “Mindfulness-Based Interventions for Physical Health.”
The art and science of mindfulness: Integrating mindfulness into psychology and the helping professions. (2009). Accessed 2 September 2023, https://doi.org/10.1037/11885-006.
Shaw, Ruth and Tony Cassidy. “Self-Compassion, Mindful Eating, Eating Attitudes and Wellbeing among Emerging Adults.” The Journal of Psychology 156 (2021): 33–47.
Shi, Lu, et al. “A Pilot Study of Mindful Walking Training on Physical Activity and Health Outcomes among Adults with Inadequate Activity.” Complementary Therapies in Medicine 44 (2019): 116–22.
Simons, Gemma and David S. Baldwin. “A Critical Review of the Definition of ‘Wellbeing’ for Doctors and Their Patients in a Post Covid-19 ERA.” International Journal of Social Psychiatry 67 (2021): 984–91.
Singh, Nirbhay N. and Subhashni D. Singh Joy. Mindfulness-Based Interventions with Children and Adolescents: Research and Practice. London and New York: Routledge, 2022.
Steel, Zachary, et al. “The Global Prevalence of Common Mental Disorders: A Systematic Review and Meta-Analysis 1980–2013.” International Journal of Epidemiology 43 (2014): 476–93.
Stewart, Kate L., Anthony H. Ahrens and Kathleen C. Gunthert. “Relating to Self and Other: Mindfulness Predicts Compassionate and Self-Image Relationship Goals.” Mindfulness 9 (2017): 176–86.
Suh, Hanna. “Motivational Orientations to Mindfulness and Wellbeing.” International Journal of Wellbeing 9 (2019): 1–19.
Tang, Mimi L., and Raymond J. Mullins. “Food Allergy: Is Prevalence Increasing?” Internal Medicine Journal 47 (2017): 256–61.
Teut, M., et al. “Mindful Walking in Psychologically Distressed Individuals: A Randomized Controlled Trial.” Evidence-Based Complementary and Alternative Medicine 2013 (2013): 1–7.
Trenckner and R. Chalmers (ed.). Majjhima Nikāya. Vol. I–IV. London: PTS, 1896–1898.
Urrila, Laura Ilona. “From Personal Wellbeing to Relationships: A Systematic Review on the Impact of Mindfulness Interventions and Practices on Leaders.” Human Resource Management Review 32 (2022): 100837.
Weisbaum, Elli and Nicholas Chadi. “Applied Mindfulness for Physician Wellbeing: A Prospective Qualitative Study Protocol.” Frontiers in Public Health 10 (2022).
Welwood, John. Love and awakening: Discovering the sacred path of intimate relationship. New York: HarperPerennial, 1997.
Whelan-Berry, Karen and Ryan Niemiec. “Integrating Mindfulness and Character Strengths for Improved Well-Being, Stress, and Relationships: A Mixed-Methods Analysis of Mindfulness-Based Strengths Practice.” International Journal of Wellbeing 11 (2021): 38–50.
