What is mindfulness?
“Mindfulness helps us get better at seeing the difference between what’s happening and the stories we tell ourselves about what’s happening, stories that get in the way of direct experience. Often such stories treat a fleeting state of mind as if it were our entire and permanent self.”
You have probably heard mindfulness talked about at some point, but may be wondering what exactly it is. Is it really a magic solution? Does it help you blank out your mind? Is it religious? Do you have to meditate? Can it cause altered states of consciousness? What if you’re not good at it? Is it just a fad?
Let’s clear up some questions about mindfulness
The officially accepted definition of mindfulness, penned by Jon Kabat-Zinn, is “…paying attention, on purpose, in the present moment, non-judgmentally.” Mindfulness can be practiced while doing just about anything, but most people tend to associate mindfulness with seated meditation. Meditation is the most commonly practiced form of mindfulness, but there are so many different ways to practice it. I will outline some of them in a moment.
Mindfulness is based on Buddhist teachings, but nowadays in the West it is most commonly practiced in a secular (non-religious) way. Whether you are Atheist, Agnostic, Christian, Jewish, Muslim, Wiccan or any other denomination, mindfulness is designed to fit into your life. It is a practice, not a set of beliefs.
How does mindfulness help?
A basic concept of mindfulness is that by being caught up in concepts, stories, and judgements about the past, present, or future, we cause ourselves to suffer.
If we are able to focus on the present moment in a way that is curious, accepting, and relaxed, our relationship to what is occurring in our mind, body, or environment can completely change. There have been many studies on mindfulness and meditation practices showing that using these skills can produce some amazing changes for our overall health and wellbeing.
Practicing mindfulness can result in:
Greater level of self-awareness around thoughts and emotions
Activation of the parasympathetic nervous system (relaxation response)
Increased body awareness
Increased ability to regulate emotions
Greater communication between different regions of the brain
Reduction of cortisol (a stress hormone)
Reduced activity in the amygdala (fear center of the brain)
Other benefits of mindfulness practice include:
Reduction in anxiety, fear, worry, stress, and rumination
Boosts to working memory and focus
Less emotional reactivity and greater ability to regulate emotions
Relationship satisfaction
Better sleep
Greater self-insight and awareness
Reduction in depression and negative thinking
Enhanced ability to deal with pain and illness
This sounds too good to be true.
Mindfulness isn’t a magic wand. In order to obtain all of these benefits you have to practice it regularly. It takes some work and discipline. Think of it like piano lessons- if you want to get good at playing piano, you might meet with a teacher each week and have your lesson. But the key to getting good is daily practicing of the scales and sheet music that the teacher gives you. Likewise, the more you practice mindfulness the more benefits you will receive.
How do you practice mindfulness?
The most common mindfulness practice is meditation. If you would like to read up on some of the basics of meditation, check out this article I wrote. If you would like to go ahead and practice it, try this guided meditation I recorded. Keep in mind that this is only one type of meditation, and there are dozens of ways to meditate. I recommend downloading the Insight Timer App, or going on YouTube and searching different guided meditations to get a feel for all the different types out there, and what works for you. Of course you can always also book a session with me for one-on-one instruction.
Here are six mindfulness exercises/practices you can do anywhere:
Grounding in the room:
Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste. Focusing your attention on your sensory experience in the here and now is a way mindfulness can help ground you in the current moment.
Basic anchoring:
Sit comfortably and press your feet into the floor, feeling the sensations on the soles of your feet. Acknowledge the presence of any thoughts, feelings, or physical sensations and give them a simple label. Take a deep breath and slowly let it out relaxing your muscles as you do so. Notice how much else there is happening in your experience besides just your thoughts, feelings, and sensations and allow yourself to feel some space around these feelings. Let them be and accept that they will pass.
Walking meditation:
Find a place where you can walk back and forth in a straight line for about 15 paces. Make sure the location is uncluttered and free of distractions or stressors. Slowly walk from one end to the other noticing every sensation happening in your feet and legs as you raise your foot, move it, place it down, shift your weight, and repeat on the other side. When you get to the end of the line take a deep breath in and slowly let it out before turning around and repeating. See if you can get into the rhythm of holding your attention on the bare experience of walking. Inevitably your mind will distract you with other thoughts, or judgements/commentary about the experience. Gently let those go and return to the walking. Do this for as short or long as you’d like.
Mindful Yoga:
If guided by a good teacher, yoga is inherently a mindful activity. I recommend trying out local classes near you and trying to focus on your breath and body while going through the class. You can also try watching some guided yoga videos on youtube.
Breathing exercises:
These can be done either in seated meditation with your eyes closed, or informally during any part of your day. I used to do them on the subway while heading to work and nobody ever even knew what I was doing. Here are my two favorites: A) Count your breaths- as you breathe in silently count 1, as you breathe out silently count 2, in 3, out 4, and continue this until you reach ten and start over. Any time you get distracted just start over at 1. B) Extend your exhale- this one’s great for stress and anxiety. Breathe in for 2 seconds and out for 4. Try to make the breath relaxed and comfortable as you do this. If you want to go further, try in for 3 out for 6, or in for 4 out for 8.
Anything!
By now you should have a general idea of what mindfulness is all about. Try doing any activity slowly and mindfully. Washing the dishes, gardening, walking through the woods, playing with your pet or kids, chopping vegetables, you name it!
Begin Personal Mindfulness Training in Asheville, NC
Mindfulness counseling can be useful for a variety of concerns including stress reduction, mindfulness for substance abuse and more. If you are interested in personal coaching in mindfulness, let’s schedule a free consultation to discuss how I might be able to help. I truly believe that everyone can benefit from bringing mindfulness into their lives. Sometimes, the individualized support of a few counseling sessions can make all the difference in your world. Begin to take a more mindful role in your life today.
Other Mental Health Services Available at Strive On Counseling
As an Asheville therapist I understand that every individual has a unique set of mental health needs. Therefore, I offer many modes and forms of therapy. More specifically, my services include individual counseling, anxiety treatment, EMDR trauma therapy and counseling for addiction & substance use. Some other resources I offer include a list of books and other useful resources, as well as, information about CBT. If you would like more information about any of these services, please reach out today!