What Professionals Tell Us about how to Evaluate and Plan Our Own Mindfulness Practice

Over the past 40 years, mindfulness has increasingly gained popularity as a practice and lifestyle, with more and more research and courses being promoted. For example, the neuroscience of how mindfulness changes our brain, and mindfulness-based stress reduction (MBSR) courses, have become widely recognized. These courses have even been incorporated into healthcare systems in many countries.

Throughout this process, many practitioners and researchers have raised important questions, such as: who can benefit from mindfulness, and just how much can mindfulness help? Another question is whether the way we practice mindfulness today is correct. For instance, a phenomenon known as "McDonald’s-style mindfulness" has emerged, where mindfulness practices have been greatly simplified, losing their original depth.

Today's article, Assessing the Effect of a 2-Year Mindfulness-Based Training Programme on Personal and Professional Functioning: A Mixed-Methods Study, by Whitesman & Mash (2023), professionally evaluates a two-year mindfulness training program. It not only shows how mindfulness programs work but also offers a perspective on how we can assess what constitutes scientifically sound and respectful mindfulness practice. Einstein once said, "If you can’t explain it simply, you don’t understand it well enough." This idea applies to learning anything new, including mindfulness. When we can teach mindfulness to others, it shows we’ve truly mastered it. Interestingly, this training aligns perfectly with Einstein’s view.

The mindfulness training from South Africa consists of four modules, each lasting 8 to 10 weeks. Alongside teaching mindfulness, it also trains participants to teach mindfulness interventions. By the end of the fourth module, all students are required to teach an 8-week MBSR course under supervision. Of the 110 participants, 25 are health professionals, including general practitioners, psychiatrists, psychologists, physiotherapists, and dietitians. Two non-health professionals are business leaders and executive coaches.

Now, let’s briefly review the key findings from this study:

Mindfulness Practice and Embodied Experience: The embodied experience was at the core of participants' mindfulness practice. This physical experience helped them gain a deeper understanding of the essence of mindfulness.

Compassion, Caring, and Non-Judgment: The greatest impact of mindfulness on participants' personal lives was the cultivation of compassion, care, and a non-judgmental attitude.

Personal Healing and Identity Change: Mindfulness training not only altered participants’ sense of identity but also contributed to personal healing, particularly in terms of self-acceptance and emotional processing skills.

Supportive Learning Community: Participants felt that practicing mindfulness within a supportive learning community greatly enhanced their ability and confidence to apply mindfulness in daily life.

Sensitivity to Local Context: The course’s strong sensitivity to local culture, social backgrounds, and specific issues made the training more effective.

1) The Embodied Experience of Mindfulness Practice is Core

Participants in this training not only practiced mindfulness in their personal lives but also worked in professions where mindfulness could be integrated into their daily work, such as mindfulness therapists, coaches, or managers. The course lasts for two years and includes both theoretical learning (reading) and practical training (practice).

For most people, practicing mindfulness might simply mean opening an app and meditating. But what different experiences might arise from a more professional approach to mindfulness? One participant shared their feedback:Although reading articles and learning the related information was enjoyable and they found the information they were seeking, they felt confused and even resistant when it came to the requirement to meditate. They felt they were already too busy and could not afford to sit down and "do nothing," thinking it was a waste of time. However, once they started meditating regularly, they began to feel inner changes and gradually understood the role of a mindfulness therapist — truly living in the present and fully engaging in the practice.

This insight is particularly interesting. We often intellectually and rationally understand that mindfulness is beneficial, but actually practicing it with our bodies and taking action is far more difficult than just reading. Starting might be challenging, but eventually, it can lead to profound personal transformation and a deeper understanding of one’s professional role.

Participants also shared that the key to their embodied mindfulness experience was the role of the instructor:

The instroctor created a safe space with sincerity and openness, allowing me to touch my own suffering. The guide demonstrated how to connect with one’s inner self, giving us permission to exist authentically in that moment, letting go of pretenses, and truly facing our feelings.

2) Empathy, Compassion, and Non-Judgmental Attitude

The research data revealed that participants in the mindfulness program universally experienced a deeper sense of self-care and enhanced self-empathy (self-love), leading to transformations. One participant shared:"I find that I’m less judgmental about others, and I can create space for people who are different from me to express themselves. It’s like I can see their true essence. This has been a huge change for me and has freed me from my old self, and I’m very grateful for that. I also find I show more kindness to both myself and others, and it begins with myself. I bring this kindness into my relationships, and I’m more patient in those relationships."

Participants also realized that they had previously lacked self-empathy, often engaging in self-criticism:

"It used to be like yelling at myself, ‘Oh my gosh, can’t she just sit on that cushion?’ or ‘Why can’t she do this?’ Now, I see it differently. I realize what I did or do is necessary. It’s self-care…"

This change also led to greater compassion for others, and reactions became less hasty:"I feel like I’m more forgiving and accepting of myself, and as a result, I’m more empathetic toward those around me. I find I’m less reactive and more calm. I give people more space to just be themselves."

3) Self-Acceptance and Emotional Processing Ability

Another common finding from the data was the significant impact of mindfulness courses on personal development. This encompassed multiple areas, including insight into the nature of the mind, reduced self-judgment, increased self-acceptance, and improved emotional resilience (making wiser choices and actions). Participants reported that these changes led to shifts in their perceptions of themselves and the world, transformed their relationships with others, and, as a result, altered their sense of identity.

One participant shared:"I now understand my mind a little better, and it’s really interesting to realize that my thoughts aren’t facts. I can continually check myself, and this feels very liberating."

Another participant said:"I’ve had a huge change in personal growth. I discovered things I had repressed or never acknowledged during the course, and now, after completing it, I find I live more authentically and grounded every day."

4) Mutual Support and Shared Experience in the Learning Community

Participants also expressed that being part of a group where they could practice mindfulness with others brought a sense of belonging, connection, and communal support. This sense of community allowed them to gradually show more authenticity and vulnerability, which in turn promoted personal growth and became a strong motivation to continue practicing mindfulness in daily life:

"I was really surprised by how such a diverse group of people could come together in this way and so authentically open up to each other, sharing and accepting so many different things. The real connections, vulnerabilities, and courage were deeply moving."

"There was something about the time we spent together, and how the whole process unfolded... I really liked it. The word that best describes it is 'unfolding'—the whole experience really felt like that."

The sense of belonging and presence in the group was a common experience for all participants. Although not everyone felt this way at the beginning of the course, it gradually developed over time:"In the first semester, I didn’t feel that sense of being cared for. But in the second semester, when we formed geographically-based study groups, that’s when the real sense of community began."

The absence of this community after the course ended highlighted its importance:"...because there was no real mutual accountability, I found it harder to maintain daily meditation. It required more self-discipline... I really miss that sense of community."

5) Sensitivity and Respect for Local Culture, Social Context, and Specific Issues

As participants began offering mindfulness-based interventions (MBIs) in their own communities towards the end of the training, they discovered the importance of understanding and adapting to local contexts. They encountered challenges such as language barriers (e.g., translating mindfulness into different languages), modes of communication and connectivity (e.g., transportation, mobile phones, and data access), lack of quiet space for practice, and the pervasive trauma in many communities. These issues required creative, practical, and realistic solutions.

One participant shared:"Obviously, they couldn’t practice for half an hour because they leave home at 5 a.m. and don’t return until 7 p.m., so we had to adapt the practices for them. For example, we put the mindfulness exercises on their phones so they could practice while riding in taxis or walking to and from work..."

Another participant explained:"I’ve taken my long-standing commitment to diversity, inclusion, equity, and anti-racism work, and, through a mindfulness lens, shared it with people to help them take care of themselves and think about how to respond to difficult situations in the present moment."

Summary

A key aspect of the mindfulness learning experience was "practice"—not only learning meditation techniques but also integrating them into one’s behaviors and experiences. For example, during the retreats, participants learned or taught meditation through their presence rather than just knowledge. One of the main outcomes of the course was the process of healing and self-discovery. Through their meditation practice, participants faced emotional vulnerability, which was supported safely by the group’s mindful presence and acceptance. This allowed them to better tolerate difficult emotions rather than react negatively. The group environment fostered kindness, non-judgment, and support, helping to cultivate healthy vulnerability and authentic self-expression. Group learning was crucial for internalizing meditation and applying it to personal lives and teaching others.

Empathy was a key part of the course, particularly when dealing with sensitive topics such as race and trauma. Participants reported that their self-compassion increased throughout the course, helping them approach emotionally complex issues with curiosity and less reactivity.

Mutual support within the group was also a crucial element. This aligns with the African philosophy of "Ubuntu," which emphasizes interconnectedness—"I am because we are." This philosophy resonates deeply with group-based meditation learning, providing a bridge between mindfulness and African contemplative traditions.

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