Ok, let’s be honest—there is SOOOO much going on around us…all the time! So many things to capture our attention (whether we want that to happen, or not). Truth-be-told — paying attention to what’s going on can be extremely difficult. It is tricky to experience what is happening right now…we often spend more time thinking about what’s coming up in the future. Or dwelling on things in the past we can’t change.
That begs the questions: Is it possible to train ourselves to focus on the present moment? Can we become more aware of what’s going on inside and around us—our thoughts, feelings, sensations, and environment. Can we better observe these moments without judgment? The answer is YES and practicing mindfulness can help.
One way to describe Mindfulness is looking at our thoughts and feelings with curiosity, gentleness, and kindness. Where does Mindfulness come from? Mindfulness has its roots in Buddhist meditation. Meditation is a practice that aims to increase awareness of the mind and concentration. In recent years, Mindfulness has become much more popular. We hear about from our friends, family, neighbors, coworkers, athletes, celebrities. It is often in the news and many evidence-based scientific research outlets.
Mindfulness programs are now commonly found in schools, workplaces, and hospitals. Yeah! Great news. Mindfulness can take MANY forms. Keep in mind: There is NO perfect, ideal or standard way to practice Mindfulness. The most important thing is that we try to be more aware and in the present and we can figure out what method or approach works best for ourselves.
Here is some general information on Mindfulness.
Mindfulness can involve a sitting meditation that’s practiced in a quiet space. In this particular practice, we focus on our breathing or sensations in our body. If our mind wanders— like thoughts popping in about things we need to do—we try to return your mind to the present moment. However, Mindfulness doesn’t have to be done sitting still or in silence. We can integrate the practice into things we do every day, like walking or eating (**More on this—Mindful Eating in the next TKP newsletter). We can also be mindful while interacting with others.
Health Benefits of Mindfulness
You might be wondering…What is all the hub bub about? What can I get from working to be more mindful? Sit tight—there is some really good news here and there is research to show that focusing on the present can have a positive impact on health and well-being. Let’s explore some of the benefits.
First off, there is evidence that Mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain. Those benefits alone are impressive but there is more…
Mindfulness-based treatments have been shown to reduce anxiety and depression.
Mindfulness appears to help with depression by helping us develop the ability to stay grounded in the present. It is so easy for our attention to get hijacked into the past or future. We spend time focusing on past negative experiences or worrying about things to come.
When we practice Mindfulness—over time we can develop the ability to stand back from these painful thought patterns. Researchers are now studying whether Mindfulness training can help with a variety of other mental health conditions, including PTSD, eating disorders, and addiction. More to come as the research studies conclude and results are shared.
Developing Healthy Habits
Being mindful may also help us make healthier choices as we become more aware of our lifestyle habits, behaviors and intentions.
We can bring Mindfulness to our eating habits, as well. Some studies suggest that it can help reduce binge eating and emotional eating. Paying closer attention to our body can help us notice signals that we’re full and help us better enjoy our food.
This mind-body awareness seems to be one part of how Mindfulness helps people adopt healthier habits. This goes for positive feelings too. When we exercise we usually feel better afterwards. So, with Mindfulness training we’re aware of it improving our mood, and then we can use that reward to actually train ourselves. Mindfulness may also help with setting goals. We can place our mind on being more active or eating more fruits and vegetables. And if we place our intention there, it may be more likely that we’re going to carry through and make it happen. It is definitely worth trying. It can’t hurt😊
Learning To Be More Mindful
If we want to practice Mindfulness, there are many online programs and apps. But they’re not all created equal. Experts suggest looking for resources from medical schools and universities. Check to see if they are evidence-based. And just like any skill, Mindfulness takes practice. Mental training can take time and dedication. Aim for a few minutes of Mindfulness each day to start.
A body scan meditation can be a good way to connect with your body. It helps make you aware of how your body feels as you mentally scan from head to toe.
Start in a comfortable position with your eyes closed. Take several deep breaths. Then, notice your feet. How do they feel? Let your scan travel up your body—legs, stomach, arms, hands, neck, and finally, head. Notice any sensations or discomfort. Try not to change or judge these feelings—you’re simply checking in. Doing body scans on a regular basis can help increase mindfulness.
*Stay TUNED We will explore how we can incorporate a more mindful approach to eating in the next TKP newsletter.
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