What Is Mindfulness Anyway?

Mindfulness is a broad topic, and I couldn't cover it all in one blog post. Doing so would not do justice to the practice of mindfulness. Although mindfulness has become more prevalent in recent years, it has a rich and lengthy history. I'll highlight some of its interesting points you probably have yet to hear and debunk some myths or trends you may have encountered. Then, I'll share some easy-to-use techniques. 

Roughly 2500 years back, mindfulness originated from Buddhist Psychology, focusing on the present without judgment for a specific period. In the 1960s, it gained popularity in the United States through musicians and yogis under the name Transcendental Meditation. This type of meditation still exists, and you can do it independently, but the best way to learn is through a certified meditation teacher. During Transcendental Meditation, you silently repeat a mantra, an intentional word or phrase, to yourself twice daily for 20 minutes each time. This silent meditation is believed to help you reach a deeper level of consciousness.  

In the 1970s, several pivotal events in the U.S. led to the emergence of mindfulness in the medical and mental health fields. The Dalai Lama, a Tibetan Buddhist spiritual leader, visited Harvard to teach yoga. At the same time, cardiologist Herbert Benson was working on a book, "The Relaxation Response," about deep relaxation to help patients heal naturally from extreme stress, anxiety, depression, and high blood pressure. Around this time, doctoral student Jon Kabat-Zinn, who had studied Buddhism and meditation for 13 years, began to develop a program aimed at natural healing for patients with chronic illnesses and extreme stress. This program, called Mindfulness-Based Stress Reduction (MBSR), is an eight-week workshop that includes meditation, body scanning, and yoga. Zinn's use of the word "mindfulness" in his program helped it gain its popularity today.  

Mindfulness Myths

• Mindfulness takes too much time to practice-- Mindfulness doesn't always require an extended amount of time; just a little time or meditation is enough. It can range from just a few minutes to as long as you can focus your attention. With practice, this can be at least an hour or longer!

• Mindfulness is a type of therapy-- Mindfulness is not a therapy but rather a component of many different types of therapy. It encompasses a set of skills that require practice and repetition.

• Mindfulness is the same thing as enlightenment-- Mindfulness is not enlightenment but is part of the transformation that leads to a phase of self-actualization, enlightenment, acceptance, or self-compassion. It is a continual journey with no endpoint.

• Mindfulness just means being in the moment-- Mindfulness is not just about being present; it is an awareness of the present moment without judgment and, at times, with a gentle curiosity. The moment is made up of components including environment, objects, interactions (or lack thereof), thoughts, and emotional and physical feelings.

• You have to meditate to practice mindfulness-- Mindfulness does not have to be through meditation. You can bring mindfulness to any activity to create a deeper connection, such as eating, parenting, praying, walking, cleaning, and more! 

• There is only one way to practice mindfulness-- Mindfulness can be practiced silently or aloud, alone or in the presence of others, individually or in a group setting.

• Not everyone can benefit from mindfulness-- Mindfulness can benefit anyone who practices it, including children, adults, the elderly, and especially individuals with severe and chronic physical and mental health ailments. 

How To Practice Mindfulness

Start by setting the intention to be Mindful.

1. Set the intention to pay attention to the moment.

2. Create awareness of your thoughts and bodily sensations.

3. Acknowledge emotions by accepting them, either verbally or mentally. 

4. Self-regulate the awareness when distractions strike.

5. Refrain from reactions.

6. Practice self-compassion/shift your perspective of yourself. 

Your practice needs to take place regularly and consistently. Choose a day and time to do this weekly until it becomes familiar enough that you can perform it without prompt, especially in difficult or stressful moments. Even then, keep practicing!

How To Be Mindful During a Difficult Moment

"This moment is tough, and I notice myself getting distracted or my emotions bubbling up…"

1. Notice the stress of the moment, thoughts, feelings, triggers, bodily sensations, and what might happen if you let the stress override.

2. Regulate your breathing using a 7/11 breathing technique (breathe in for 7 seconds, exhale for 11 seconds).

3. Acknowledge the presence of the emotion and verbally accept it, NOT judge it. 

4. Choose a mantra to repeat. "I will be OK," "This moment will not last forever," or whatever works best for you.

5. Move forward by redirecting or distracting your thoughts by doing the following: A simple task, taking a walk, reaching out for support, listening to music, or watching a show.

6. Relax with water; a cup of it, a bath, running water over your hands and face. 

Benefits of Mindfulness

Practicing mindfulness during non-stressful times helps wire your brain to use it during difficult moments or amid challenges. Through regular practice, you can develop gratitude and resilience, which can prevent you from over-identifying with your negative thoughts and feelings and reacting negatively. Practicing mindfulness with intention, repetition, and focus allows you to distance yourself from your thoughts and emotions, enabling clearer and more objective thinking about them. You can either passively observe your thoughts and emotions or actively engage with them, giving attention to those that may require patience, grace, and self-compassion.

Stress is a normal part of life. Small doses of it are necessary and healthy. Stress can motivate you, keep you in a system of checks and balances, and build your grit, a toughness that helps you persevere through hard work, passion, and practice. It's when stress gets out of control, or our response to it gets out of control, that it becomes problematic. Would you rather regress from your stress or attend to and befriend your stress? You can achieve befriending stress through mindfulness, which can help you become more resilient to the next stress that comes your way.

Integrating a regular mindfulness practice into your routine can reduce stress by allowing you to deepen your level of relaxation each time you practice. Deep relaxation over time can decrease depressive and anxious styles of thinking. The awareness in mindfulness helps manage emotions and thoughts while also improving memory and focus. You can shift present awareness into many aspects of your life to deepen your overall enjoyment of life.

---

Would you like to learn more about mindfulness and how you can benefit from it? That's a great idea! Fill out the contact form on the website or call (910) 830-8772.