Launched in 2010, Headspace was developed to teach the world to meditate so that everyone can live a happier, healthier and more enjoyable life. Now used in more than 150 countries, this revolutionary service has gone from strength to strength. From events and books to a comprehensive online resource and mobile app service, Headspace has something for everyone.
The science behind the idea
It is suggested that regular mindfulness practice through meditation is an effective treatment for stress, worry, relationship problems, addictions and more. Experts claim the practice of mindfulness leads to peace of mind and wellbeing, greater focus and creativity and improved relationships.
The feeling of stress is intended to help us get out of physical danger. When we feel threatened, a part of our brain called the amygdala sets off an alarm bell that triggers the 'fight or flight' response from our nervous system. Adrenaline and cortisol flood our bloodstream, increasing our heart rate and blood pressure, as well as our breathing. This change allows us to transport oxygen to our muscles quickly and gives us that 'oomph' to move!
While this heightened state helps us deal with rare physical threats, such as being faced with an intruder, it does little to help us with our day-to-day worries, such as leaving your memory stick at home on the day of an important meeting. The response, however, is the same.
Why is stress so damaging?
Stress prevents our bodies from functioning normally. The body assumes there's a physical threat, and so it channels its energy into getting itself out of immediate danger. To do this, it shuts down non-essential systems that are using energy. Our digestive processes, immune system, growth and reproductive processes are all inhibited during times of high stress.
A little stress is known to improve memory and enhance performance. Too much, however too regularly is extremely damaging to our mental and physical well-being and can lead to stomach ulcers, heart problems, and other illnesses.
How does mindfulness help with the management of stress?
While stress activates the 'fight or flight' part of our nervous system, mindfulness meditation activates the 'rest and digest' part of our nervous system. This is often referred to as the 'relaxation response' and is simply the soothing of our nervous system.
Those who practice mindfulness meditation regularly, report feeling less stressed and more emotionally balanced. A study performed at Stanford found that an eight-week mindfulness course reduced the reactivity of the amygdala and increased activity in areas of the prefrontal cortex (that is the area that helps regulate emotions).(1)
What about creativity?
In 2012, scientists from the University of Groningen and North Dakota State University, tested the hypothesis that mindfulness affects awareness and the blocking of other mental processes during creative tasks. Researchers found that mindfulness practice predicted, and improved 'insight' problem solving (that is 'seeing' and solving difficulties in a unique way). This study was the first of its kind to document a direct link between mindfulness and creativity. (2)
Other recent research yielded similar results. Scientists investigated whether there was a connection between mindfulness practice and cognitive rigidity (an inability to think of different possible solutions to a problem) or not, through the use of a creative task. Results show that experienced mindfulness meditators scored much lower in rigidity - that is, their minds were less cluttered and thus found it easier to come up with new ideas - than non-meditators.
Anxiety too?
I don't know about you, but I'm a worrier. In western countries, it is reported that between 14 and 29% of us are likely to suffer from anxiety in our lifetime (3). Scientists believe that our brains have evolved to contain a 'negativity bias', which means we are drawn to threats more than opportunities. In other words, we are likely to detect negative information faster than positive information. You are more likely to accept someone telling you your shirt doesn't suit you than you are if someone tells you that you look fabulous.
One group of US researchers looked at how mindfulness had helped with anxiety management across various types of people: from those fighting Cancer to those with social anxiety and eating disorders. 1,140 participants were analysed, and it was found that the anxiety-reducing benefits from mindfulness might be enjoyed across a range of conditions, due to a deeper understanding of how to work with stress in general.
So what is Headspace?
Headspace offers new users a free ten-day trial, which grants you access to ten ten-minute meditation sessions, during which you are encouraged to relax and be mindful of your feelings. There are levels to complete before additional sessions become available, which provides a comprehensive structure for users and ensures they feel guided through the meditation process, one step at a time.
Sessions based around health (stress, anxiety and sleep), relationships (relationships, change, appreciation and acceptance) and performance (creativity, focus, happiness and balance) are clearly marked, so there's no need to sift through a mountain of sessions to find the ones most relevant to you. You can also connect with friends and track each others progress, which some people find hugely encouraging. If you don't have time to sit at a computer, you can listen to sessions on the go with the free Headspace app or buy Headspace's books 'get some headspace' and 'the headspace diet'.
The creator of Headspace
Andy Puddicombe is a meditation and mindfulness expert, accomplished presenter; and the voice of all things Headspace.
In his early twenties, Andy decided to drop out of University where he was studying Sports Science and study meditation in the Himalayas instead. Little did Andy know that this would be the beginning of a ten-year journey which would take him around the world, culminating with ordination as a Tibetan Buddhist monk in Northern India.
Andy then completed a degree in Circus Arts with the Conservatoire of Dance and Drama in London, while drawing up the early plans for what was to become Headspace. I think it's safe to say that Andy is an interesting human being.
Watch Andy's TED Talk, 'all it takes is ten mindful minutes', here.
References:
(1) Goldin, P. & Gross, J. (2010). Effects of mindfulness-based stress reduction (MBSR) on emotion regulation in social anxiety disorder. Emotion. 10,1. 83-91.
(2) Ostafin, B & Kassman, K. (2012). Stepping out if history: Mindfulness improves insight problem solving. Consciousness and Cognition, 21,2. 1031- 1036.
(3) Michael, T., Zetsche, U. & Margraf, J. (2007). Epidemiology of anxiety disorders. Psychiatry. 6,4. 136-142.
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