What is Mindfulness?
I wrote the draft for this blog post prior to the COVID-19 pandemic. I think that now more than ever, we could all use a little bit of mindfulness. This virus is causing many people a lot of additional stress and anxiety and mindfulness can certainly help with that.
So what is mindfulness? That term gets thrown out there quite a bit, but many people do not really know what it means. Jon Kabat-Zinn says "Mindfulness is paying attention in a particular way, on purpose, in the present moment, without judgment." Let me try to translate that for you. Mindfulness is a form of awareness and a way of paying attention to one's experience in a deliberate and nonjudgmental way. Mindfulness is not about trying to get rid of unwanted thoughts or bodily sensations; it is about acknowledging and accepting your thoughts, feelings, and bodily sensations just as they are.
How can mindfulness help me?
Mindfulness has many benefits. It can help reduce stress and improve memory and focus. It can also help reduce the symptoms of anxiety and depression. Mindfulness can also reduce chronic pain, improve sleep, and lower blood pressure. I incorporate mindfulness with my private psychotherapy practice all the time. It teaches people to be in the present. When you are stuck in the past or thinking ahead to the future all of the time, you lose out on enjoying the present moment.
How can I practice mindfulness?
Mindfulness takes practice, but you can start implementing it right now! Here are some tips to start being more mindful in your daily life:
Walk mindfully - whether you are walking from your desk to the bathroom or from the grocery store to your car, you can do it mindfully. Pay attention to what you see, hear, smell, and feel. Feel your feet hit the ground, feel your arms swinging, notice the temperature, notice what you can see as you walk.
Eat mindfully - So often, we eat while we are working, watching tv, checking email. When you eat, try just eating with no distractions. Pay attention to the taste, smell, and texture of the food.
Breathe mindfully - Take a few minutes to just focus on your breathing. Notice the breath going in and out. Notice how the air feels going in and out of your body. If you find your mind wandering, acknowledge those thoughts or feelings, and try to refocus on the breath. Try not to judge yourself for losing focus. Try to do this throughout your day.
Listen and speak mindfully - See if you can just listen without thinking about what you are going to say next, just listen and be present. When speaking, try to say what you need to say without overstating or understating.
I could go on and on about various mindfulness techniques. There are many more in depth techniques and practices. If mindfulness sounds like something you would like to incorporate into your life, there are hundreds of books on the subject. There are also many apps available to use on your phone or tablet if you prefer a guided mindfulness meditation.
