What is mindfulness?
Merriam-Webster defines mindfulness as the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.
Mindfulness is a practice that originates from Eastern religious and secular traditions such as Hinduism and Buddhism, but also has roots in Judaism, Christianity, and Islam. It has been practiced for thousands of years in many different cultures. Even though, mindfulness may originate from religious traditions, it in no way means that you have to be religious or practice that religion to use mindfulness.
Mindfulness is an awareness that emerges through paying attention, being purposeful, being in the present moment, being non-judgmental, and without trying to change things as they are.
What are the benefits of mindfulness?
There are many benefits to mindfulness. Here are some mental benefits:
increased awareness
improved focus and attention
acceptance
lack of external control
self-control
emotional regulation
Research also gives us some physical benefits:
decrease blood pressure
decrease heart rate
improved breathing rate
anxiety
depression
chronic pain
general illness
inflammatory response
Finally, it can increase empathy, compassion, kindness, well-being, quality of life, sleep, functioning, and immune response. Mindfulness changes the structure of the brain to make lasting positive changes.
Why is my mind always on?
The mind is always full of thoughts. Our thoughts may be below our level of awareness at times. The nature of thoughts shape and drive our experience. It is impossible to turn off all of our thoughts, nor do we want to. But sometimes it would be helpful to have more control over our thoughts and actions. This is especially true when our thoughts are not facts. What? You didn’t know that your mind can make up details or stories? It can also make us believe things that aren’t true because it is creative and takes in a lot of information.
How can mindfulness help me?
Alleviating depression by activating the nervous system
Change negative thinking through processing thoughts, changing negative patterns, and transforming negativity into potential
Nurture happiness and help you discover enjoyment through engaging in meaningful activities and actions such as walking in nature, engaging in hobbies, focusing on career or relationship goals, or volunteering
Aid in calming anxiety though awareness of sensations, thoughts and feelings, mindful breathing, meditation, and acceptance
Helpful with the ability to focus attention which can assist in alleviating stress. Mindfulness can
Support building resilience, emotional strength, nurturing a sense of safety, and aid in visualizing sanctuary. Trauma impacts 70% of the population and 90% of those who seek behavioral health treatment
Coping with psychosis through awareness and acceptance of thoughts, images, sounds, and choices which diminish the process of judgment and self-criticism.
Chronic pain can also be addressed with mindfulness practices (Altman, 2014).
How do I get started with a mindfulness practice?
Just like starting an exercise program or a new hobby, getting started is sometimes the biggest hurdle. Start by setting a small, but obtainable goal to address your particular needs. Doing an aerobic workout for 20 minutes will not instantly make us lose 10 pounds. The same can be said for practicing mindfulness, 20 minutes once or twice will not instantly lead to feeling calm, relaxed, or more focused. Consistent, sustained habits will reap the most benefits.
Don’t let this scare you away or feel overwhelmed. Mindfulness activities can be done while doing other tasks like eating, walking the dog, taking a shower, or riding a bike. It can also take less time than you think. Starting with just 2-5 minutes is a great place to start. I’m pretty sure you can find 2-5 minutes in your day.
What are some simple ways to incorporate mindfulness into my life?
Mindfulness comes in many forms. Finding what works for you may be a bit of trial and error, but there is no wrong way or bad choice and you can utilize a variety of methods to suit your needs. Give the following a try!
Mindful breathing
https://sittingtogether.com/meditations/BreathingTogether.mp3
https://sittingtogether.com/meditations/FindingTheBreath.mp3
Grounding techniques
https://www.healthline.com/health/grounding-techniques#physical-techniques
