Mindfulness can improve your mental health and wellness. That’s why I recommend it as one of the three essentials boosters to a well-rounded self-care or wellness routine. In this article, I’ll share information about what mindfulness is, the benefits of mindfulness, and some ways to practice mindfulness.
What is Mindfulness
According to mindfulness pioneer, Jon Kabat-Zinn…
“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”
Let’s break that down a little:
- Awareness involves observing and noticing. It requires that we consciously pay attention to something.
- On purpose involves intentionality. We bring intention to the practice of being aware and paying attention.
- Present moment involves noticing that which is happening now. Not what was happening before (past) or what will happen (future).
- Non-judgmentally involves accepting what is happening without judging anything about it.
Mindfulness is a simple practice that is not necessarily easy.
What are the Benefits of Mindfulness and How it Can Improve Your Mental Health and Wellness
Mindfulness has many well-researched benefits. Most often noted is the benefit of relaxation.
According to articles appearing on the American Psychological Association website (What are the benefits of mindfulness and Mindfulness meditation: A research-proven way to reduce stress) research has shown mindfulness to be effective for:
- Reduced stress, anxiety, rumination, and depression
- Boosts to working memory
- Improved focus and concentration
- Lowered emotional reactivity
- More cognitive flexibility
- Improved relationship satisfaction
- Enhanced self-insight, morality, intuition and managing fear
- Improved physical health, including immune functioning
- Reduced pain, fatigue, and stress in people with chronic pain
- Increased information processing speed
How to Practice Mindfulness
There are two ways to practice mindfulness:
- Formal Practice
- Informal Practice
Formal Practice
In formal practice, one sets aside time specifically to focus on mindfulness. This can be done by listening to an audio of someone leading the practice or by leading yourself through the practice.
If you are new to mindfulness, I recommend you listen to someone lead you through mindfulness. You can find many audios and videos online.
Formal practice often starts with paying attention to the breath. Then after some time, you can pay attention to each part of your body, starting at your feet and working your way up to your head. The practice involves just noticing each body part without attempting to change anything. As distractions arise (and they certainly will – in the form of thoughts, sounds, smells, body sensations, feelings, etc.), you simply notice the distraction and bring your attention back to the body and the breath.
Informal Practice
Mindfulness in everyday living is an informal practice that involves bringing awareness to the things you normally do. Typically we go through our days on auto-pilot, not really paying attention to the tasks in front of us or to our bodies.
In informal practice, you simply bring your attention to what is happening right now, such as washing the dishes, or brushing your teeth, or driving to a destination. The goal is to pay attention to what you are doing. Notice the experience of it. Maybe deepen your experience by noticing your senses. For example, if you are washing the dishes, notice the feel of the water. Is it hot, warm, cool? How does washing dishes sound? What do you hear? What colors and shapes and textures do you see? What do you smell?
A Word About Mindfulness from Jon Kabat-Zinn
Mindfulness is a practice I teach to any and everyone I work with. Want to learn more about mindfulness and how to practice it? Check out our wellness services.
Read about the other two self-care boosters I recommend: self-compassion and gratitude.
Photo: Image by vined mind from Pixabay
