Mindfulness

What Is Mindfulness?

Mindfulness is a state of present-moment awareness of what is happening with and around you.

You anchor your attention in the present moment, observing your environment through the five senses while also noticing your internal thoughts, feelings, and physical sensations.

The goal of mindfulness is to remain curious, compassionate, and nonjudgmental. Mindfulness means embracing the present moment as it is rather than meeting it with resistance or denial.

What Is the Difference Between Mindfulness and Meditation?

The terms mindfulness and meditation are often used interchangeably. However, while these practices are similar, they are not the same.

Mindfulness refers to a state of being as well as the practices that help bring about this state. When we practice mindfulness, we anchor our awareness in the present moment and remain curious and non-judgmental about whatever is occurring in our experience.

Meditation is an umbrella term that refers to specific practices that often bring about a state of higher consciousness or present-moment awareness. Mindfulness meditation is just one of many different types of meditation practices. Other forms of meditation include transcendental, metta (loving-kindness), breath-focused, mantra, and guided meditation.

What Are the Benefits of Mindfulness?

The benefits of mindfulness are widespread and well-researched. Some of the many mental and physical health benefits you may experience as a result of mindfulness include:

• Enhanced focus
• Improved working memory
• Reduced stress
• Increased self-awareness
• Improved sleep
• Lowered blood pressure
• Enhanced ability to cope with pain
• Improved overall well-being and quality of life

As the benefits become more widely known, mindfulness-based programs and interventions have been implemented in a variety of settings, including schools, workplaces, healthcare programs, and correctional facilities.

How to Practice Mindfulness

There are many ways to practice mindfulness. Mindfulness can be practiced formally, as in traditional seated meditation, or informally. You can practice mindfulness while you’re walking, having a conversation, driving, doing chores, or performing any other task.

The goal of mindfulness is to be aware of what is happening within you and around you from a place of nonjudgment and curiosity. When you practice mindfulness, the intention is to keep your awareness in the present. However, it is perfectly normal to still have thoughts about the past or future. When these thoughts arise, simply bring your awareness back to the present moment and what is currently happening.

Mindfulness Practices to Try

If you have never practiced mindfulness before, there are several exercises you could try:

Seated Mindfulness Meditation

For seated mindfulness meditation, you sit with your spine straight in a cross-legged position on the floor or seated in a chair with your feet on the ground. If you feel comfortable, you can close your eyes. Set a timer for a designated amount of time.

Many people choose to start with 5-10 minutes. During that period of time, observe whatever arises within you. Notice your thoughts, feelings, and sensations without judgment, resistance, or attachment. You simply allow them to be.

You may use your breath as an anchor for your meditation by attempting to keep your focus on your breathing. If you notice that your mind wanders away to thoughts about the past or future, take note of it and redirect your attention back to the breath.

Body Scan

A body scan meditation can be done seated, standing, or lying down. You start at the crown of the head and slowly scan the body, moving all the way down to the toes, observing the sensations you feel in each part. If your mind wanders away to thoughts of the past or future, gently bring your awareness back to the sensations you feel in your body in the present moment.

Mindful Walk

Walking is another way to practice mindfulness. You simply walk with the intention of being mindful, noticing what you experience with your five senses, as well as the thoughts, sensations, and emotions that arise within you during your walk. Many people choose to take a mindful walk in nature, but mindful walking can also be done indoors.

Mindful Tasks

Mindfulness doesn’t necessarily have to be something you make time for. It can easily be incorporated into a busy lifestyle. You can add mindfulness to your tasks and chores by doing your chores mindfully.

For example, you may choose to wash your dishes with mindfulness. Washing dishes mindfully means bringing your entire awareness to your present experience of washing the dishes and redirecting your mind anytime it wanders away. Observe the experience with your five senses. Notice the smell of the soap and the temperature of the water. Listen to the sound of the water running or dishes clanking in the sink. Also observe whatever thoughts, feelings, and sensations arise while washing the dishes. Were you resistant to doing the dishes? Was your mind thinking about something else? Or were you able to fully immerse yourself in the task?

Can Mindfulness Help Treat Mental Health Conditions?

Mindfulness can help treat mental health conditions. One of the first mindfulness-based therapies was used to treat depression. Mindfulness techniques can help with depression by anchoring your awareness in the present moment and reducing rumination on the past. Mindfulness has also been shown to help people with:

• Anxiety
• Depression
• Post-traumatic stress disorder (PTSD)
• Eating disorders
• Insomnia
• Substance misuse
• Psychosis

Mindfulness meditation promotes self-awareness, which can help people with depression and other mental health disorders be more aware of the limited thinking patterns that contribute to their suffering. Mindfulness-based cognitive therapy combines traditional cognitive behavioral therapy (CBT) and mindfulness exercises.

People undergoing this type of therapy learn about the most common cognitive distortions, or thinking traps, that may contribute to their mental health symptoms. They also learn mindfulness techniques, which help them to better recognize when these thoughts come up and redirect their attention to more positive, realistic self-talk.

Mindfulness-based stress reduction (MBSR) is a science-backed program that teaches people mindfulness meditation and principles as a means of stress reduction. MBSR typically consists of eight weekly mindfulness sessions and a one-day retreat.

Getting Started With Mindfulness

Mindfulness is a transformative practice that helps people increase self-awareness and gain more control over their thoughts and emotions.

Mindfulness meditation provides many mental and physical health benefits. If you or someone you love is struggling with addiction, mental health, or battling a physical illness such as cancer or chronic pain, mindfulness may be a beneficial practice to try.

You can look for mindfulness groups, classes, and therapists in your local area or online. There are also a variety of apps to aid you or your loved one in your mindfulness practice.