During a coffee break at a meeting recently, I got chatting with two colleagues.

One of them mentioned their upcoming choir event that evening.

“How wonderful,” I said, “to combine singing as a mindfulness practice while connecting with a community!”

The other colleague responded with, “Mindfulness — that’s hocus pocus isn’t it?”

Firstly, I was a bit surprised!

Secondly, I was touched that the first colleague (in the choir) chimed in to say I was an author and researcher in Mindfulness (clearly, in support, and to avoid awkwardness!).

It got me thinking — how some things we don’t understand may come across as “hocus pocus.”

Like the smartphones most of us have in our hands these days — if we spoke to our past selves, as recently as the 1990s (where were you then?), that you will soon have a device that allows us to do banking with tapping on a few buttons, or pay at the supermarket checkout by tapping your phone on a machine…

Your 1990-self would probably think that’s hocus pocus!

📍Back to mindfulness – is it hocus pocus?

There are lots of brain benefits of course – from improving mood, stress responses, memory, sleep, to reducing inflammation, and more.

I’ll highlight 3 here in line with our usual Thursday Tips [TT] format ☺️

📍3 Brain Benefits of Mindfulness Practices

🌟1️⃣ Mood & Wellbeing

Mindfulness practices activate your brain’s prefrontal cortex – the area responsible for emotional regulation.

Regular practice helps reduce activity in your amygdala (your brain’s alarm system), leading to decreased stress and anxiety.

Studies show just 8 weeks of mindfulness practice can lead to measurable changes in brain regions linked to emotional processing.

🌟2️⃣ Cognitive Function

Mindfulness enhances your brain’s attention networks, improving focus and concentration.

Research shows that regular meditators show improved working memory and executive function – your brain’s ability to plan, organize, and complete tasks.

These benefits aren’t just for long-term practitioners – even short daily sessions (5-10 minutes) show measurable improvements in cognitive performance.

🌟3️⃣ Immune System

Mindfulness practices reduce inflammatory markers in the blood that can affect brain health.

Studies show that mindfulness can increase activity of natural killer cells – your immune system’s first line of defense.

This immune-boosting effect may help protect your brain from age-related decline and cognitive challenges.

📍Try These 3 Simple Mindfulness Practices

🌟 When stressed, take three slow, deep breaths while focusing on the sensation of breathing to create an immediate shift in your emotional state.

🌟 Before starting an important task, take 30 seconds to focus on your posture and breathing as a mental reset for improved focus.

🌟 Practice a body scan meditation before bed, bringing gentle awareness to each part of your body from toes to head to help reduce stress hormones that suppress immune function.

📍Science, Not Magic

These benefits aren’t magic – they’re measurable, scientifically-validated changes in brain function and physiology.

📍Question for you today

What’s one tiny mindful moment you could incorporate into your routine this week?

Wishing you moments of presence and clarity in your day,

Dr Sui Wong

PS – I share more about the brain benefits of mindfulness in my book “Mindfulness for Brain Health” – available in paperback, audiobook (multiple platforms), and Kindle Unlimited. The book includes FREE mindfulness audioguides (including a bodyscan meditation, mentioned above), to help you introduce mindfulness practices into your daily life

PPS – Last week I launched my NEW book, “Magnesium: Restore and Revitalize your brain and body” 🎉 The launch week of reduced Kindle price at £2.99 (RRP £6.99) ends today! Also available in Paperback and Hardcover.

Dr Sui Wong

Registered Address: 95 High Street HA8 7DB, United Kingdom. www.drsuiwongmd.com

Books: Mindfulness for Brain Health , Break Free From Migraines Naturally, Sleep Better to Thrive, Quit Ultra-Processed Foods Now, Sweet Spot for Brain Health

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