Mindfulness
Mindfulness is not just meditation. In fact, it is so much more than that. Mindfulness is just one of many ways to foster wellness – psychologically, physically, and emotionally – in life. While mindfulness and its study have existed in Buddhist, Hindu, and other spiritual teachings for centuries, there is an increase in research highlighting the benefit of this practice in Western culture. Mindfulness is a practice and state of being at its core. It is the practice of moment-to-moment awareness and acceptance of one’s experience. What does this mean and how do we use it?
Elements of mindfulness
Our experiences and state of being are heavily influenced and informed by our emotions. Our perspectives are shaped by the lens through which we interpret what is happening to us, around us, and within us. Sometimes, these emotions feel overwhelming and uncomfortable, and we are unable to tolerate the distress that results. Mindfulness is a way of evoking calm intention in the moment and growing resilience through these experiences.
There are a few essential elements to mindfulness: awareness or attention and acceptance. Arguably, we can certainly parse out the differences between the three and assign them their own categories. For this article, we will be discussing awareness. Lastly, one critical element of mindfulness is non-judgment.
Awareness of the ongoing flow of internal and external elements as they arise in the moment. We lean into regulating our awareness to the present moment from a non-judgmental perspective.
We often focus on “bringing our awareness” to something in mindfulness. One way of bringing our awareness to our experience is by turning inward. Pay attention to your breath as you inhale and exhale, fully and deeply. Pay attention to your thoughts – where are they guiding you? Also notice what physical sensations are present in your body – are there any particular tensions or emotions that come into view?
Acceptance does not mean being passive nor does it mean we must resign ourselves to fate. Rather, acceptance is the practice of allowing the present without judgment or avoidance. When strong or uncomfortable emotions arise, rather than reacting to the uncomfortable or unpleasant thoughts or feelings you notice, you “aim to note them and let them go” (APA).
For example, if you find yourself stuck in traffic you might say:
“I am stuck in traffic and I am frustrated. There is nothing I can do to change traffic so I will focus on getting to my destination safely and intentionally.”
As you move through other moments other thoughts may occur:
“I notice a blue car”, or, “I notice I am experiencing tension in my shoulders.” These statements are examples of observing and identifying what is happening in the moment without creating labels.
These statements might also lead to exploration later on about what might be causing the tension in your shoulders or what you were responding to in the moment, without being too self-critical about experiencing the tension.
How do we practice mindfulness?
I like to envision mindfulness as a unique journey that each individual gets to explore and cultivate the best practice for themselves. It does not necessarily dictate that you sit in mindful meditation – although you might find that a soothing and rewarding practice. “Being mindful” is being in the present moment with intention. It is ongoing and dynamic – a muscle we exercise to grow stronger and healthier.
How do we do this?
Start small.
It may seem simple, but start by taking a few deep breaths.
Breathe in through your nose while you count to four. Feel the sensation of your lungs expanding.
Then, gently exhale while you count to four. Try that a few more times and see what you notice.
Try these affirmations to ground you in the present moment below:
Mindfulness does not always require you to be sitting still with your mind completely blank. You can practice mindfulness while you are active. For example, try a mindful walk where you might take in your surroundings by practicing observation and non-judgment.
You might: notice the feeling of the air on your skin, the color of the sky or the plants around you, or the feeling of your feet against the pavement.
Notice the little things around you – count the number of bricks on the pavement or the number of colors in a painting.
Identify what you are seeing.
Name emotions as they arise in your body but resist the urge to push them away quickly or hold onto them for a long time.
If you find your mind wandering, gently bring yourself back to the moment and move on. If you find yourself engaging in self-judgment or judgmental thoughts, introduce self-compassion.
Practice curiosity and attempt to befriend the present moment.
Where am I going today? What is the sensation of this apple I am eating? What scents am I noticing?
Mindful curiosity might even look like the following:
What thoughts or feelings am I noticing right now? How can I explore these thoughts or feelings to understand myself better? Where is my attention? How can I attend to this present moment?
Befriending the moment goes back to that awareness. Tune in instead of tuning out. Are there ways we can switch off autopilot and be engaged with what is going on around us? Befriending allows us to notice and appreciate the things we may have missed before.
Other ways to practice mindfulness:
Minimize distractions
Take a task one step at a time
Organize, clean, or declutter
One minute gratitude
Journal
Sit and observe
Stretch
Wash your hands
Bring mindfulness to the mundane (getting dressed or making dinner)
Have a mindful conversation (active listening and being present)
Engage the five senses
What happens when we practice mindfulness?
The benefits of mindfulness extend beyond emotional wellness. Mindfulness can have positive impacts on our mental and physical health as well.
Research has shown that routine mindfulness practice may help lower blood pressure and improve sleep. It enables us to be less reactive, more present and centered with relationships, and has led to higher reports of quality of life and life satisfaction, increased emotion regulation and increased self-esteem.
Mindfulness allows us to savor the moment and learn to appreciate where we are, what we are doing, and who we are with. Over time we can cultivate a fuller sense of calm, appreciation, and fulfillment.
Citations:
American Psychological Association. (2019, October 30). Mindfulness meditation: A
research-proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation
Kabat-Zinn J. Wherever you go there you are: Mindfulness meditation in everyday
life. New York, NY: Hyperion; 1994.
Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on
psychological health: a review of empirical studies. Clinical psychology review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006
