Note the raindrop slowly flowing on the window, take a deep breath in times of stress, and notice the flavors present in dinner – spicy, sweet, salty, umami – all are examples of mindfulness, even if you don’t realize it. In other words, you don’t need to sit cross-legged on a yoga mat, lost in meditation to experience a meaningful and thoughtful moment (although this is one way you can do it). In fact, there are many ways to practice mindfulness in daily life – all you need to do is find the methods that suit you. So, we spoke to experts who shared how to practice mindfulness. Read on to learn ways you can join this practice, with the aim of being present as much as possible.
What is Mindfulness?
“One of the most common definitions of mindfulness is awareness that arises from paying attention, on purpose, in the present moment, without judgment,” explains Eric P. Luks, associate professor and director of the Mindfulness Center at Brown University. “This is a definition by Jon Kabat-Zinn.” It involves noticing thoughts, emotions, and bodily sensations that are available, he adds: “It’s almost as if we are scientists, simply observing the incoming data through our senses.”
Benefits of Mindfulness
Luks says there are “more than 10,000” peer-reviewed research papers on mindfulness that outline its benefits, ranging from mental health to physical health.
Neuroplasticity
Studies suggest that the longer you practice mindfulness, the more neuroplasticity or brain restructuring and adaptability occur, according to Dr. Gibson. This means that mindfulness may play a role in maintaining your mental agility and may even improve your ability to learn new things and gain new perspectives continuously.
Stress Reduction
Dr. Gibson states that research has “clearly demonstrated” the link between mindfulness and stress reduction. In fact, there is a specific type of mindfulness training developed by Kabat-Zinn, a pioneer of mindfulness education, called mindfulness-based stress reduction.
Improved Physical Health
Luks and other researchers conducted a recent clinical trial showing that mindfulness helped participants with high blood pressure adhere to a healthy eating plan known as DASH, which helped control their blood pressure. High blood pressure is a major cause of heart disease.
Improved Mood
Mindfulness has been studied as an effective way to treat anxiety and depression – it helps reduce the severity of symptoms and improve mood.
Improved Sleep
Luks says, “There is some evidence that people who begin meditating may sleep longer when they start their practice.” “Others, when they are in long-term retreat settings, actually sleep less because they are meditating so much, and that can put them in a good state of relaxation. You just need less sleep.”
Healing Trauma
Dr. Gibson says, “When a person is suffering from toxic stress or trauma, mindfulness can be an early practice as a gateway to gaining more choice or agency in their thoughts and emotions.” “Studies have shown that mindfulness can even reduce pain perception – which is remarkable when you think of it as focused attention, but it’s not so surprising if you look at the ability to shift your focus away from sensations.”
Improved Memory and Concentration
A 2018 study found that mindfulness focused on breathing effectively improves memory and attention in participants. “Some of these changes can be seen in imaging showing brain changes before and after mindfulness practices over time,” adds Dr. Gibson.
Treating Substance Addiction
Luks points out that mindfulness training is being studied and used to help treat substance abuse – specifically to address the emotional imbalance, pain, and lack of reward processing that it tends to create.
Exercises
Attention to Practice
There is no “right” way to practice meditation, so it may take some trial and error to find what works for you. Here are some options:
Meditation
“The classic way people think about mindfulness is meditation,” says Dr. Gibson. Again, for meditation, it doesn’t have to be a perfect image of a yogi. There are various forms of meditation – some as simple as deep breathing – that can keep you focused in the present, such as:
Guided Meditation
Guided meditation might be the most common form of meditation for beginners, with hundreds available online. Lux leads many of them himself on a platform called Insight Timer, which you can access for free. Guided meditations vary in approach but require little preparation or experience. All you have to do is find a quiet moment, listen, and follow your instructor’s directions.
Concentration Meditation
Concentration meditation simply involves focusing on something – your breath, a part of your body, a sound, or an object – to stay connected to the current moment. Lux says it can be as simple as deep breathing and focusing on the tip of your nose as your breath comes in and out. You can even meditate while brushing your teeth, Dr. Gibson adds. “Pay attention to the toothbrush. Notice the softness of the bristles – how it feels on your teeth and gums,” she says. “What are the taste sensations, and how do they change while brushing? Can you notice the different areas of your tongue that get activated by the toothpaste?”
Affirmations
Dr. Gibson describes affirmations as positive slogans that provide an optimistic vision for the future, such as:
“Good things happen to me.”
“I am deserving.”
“I am finally safe now.”
If it feels strange to say such things out loud, you can repeat them internally, or modify them into what Dr. Gibson calls “open positive affirmations.” “As a mental health educator on TikTok, I was surprised when this video took off!” she says. “It essentially takes an affirmation and adds the hopeful words ‘what if’ in front. Open positive affirmations plant seeds of possibility. They create mental flexibility.”
Using the above data, these transformations would look like this:
“What if good things could happen to me.”
“What if I could believe that I am deserving.”
“What if I am finally safe now.”
Mindful Movement
It’s easy to associate mindfulness with stillness, but that’s not always the case. You can do almost anything mindfully, as long as you are intentional about it. Dr. Gibson says there’s such a thing as mindful eating, mindful walking, and even mindful cleaning. Have you ever been so engrossed in a task that it’s the only thing on your mind? Like knitting, or painting, or hiking? That’s an example of mindful movement.
Even professional athletes receive training in mindfulness, Lux says, because it tends to enrich flow states, or full engagement in the task with little self-referential thinking. This particular type of mindfulness was Lux’s gateway to practice – he found it an exceptional tool for training in triathlons and other high-adrenaline sports.
“I had to be aware of my body and my thoughts and emotions, so I wouldn’t go too hard or too slow, and notice when my mind wandered off so I wouldn’t fall behind my pace,” he explains. “I needed that to avoid getting injured.”
Mindful Self-Compassion
Dr. Gibson says, “When I do trauma therapy with my clients, my first step is always mindful self-compassion,” which is “to be as generous as possible regarding our intentions and efforts.” Essentially, it’s a shift in self-talk from negative to positive.
Dr. Gibson continues, “I truly believe that every person is doing their best in every moment of the day. We may find ourselves leaning into fight, flight, or freeze trauma responses – which can manifest as agitation and anger, anxiety and worry, or dissociation and disconnection… mindful self-compassion helps us to be kind to ourselves while we learn how to heal these responses and neural processes.”
How
How often should you practice mindfulness?
It’s ideal, of course, to practice mindfulness as much as you can, but Dr. Gibson says there’s no “strong evidence” that you need to practice mindfulness daily to reap the benefits. You don’t need to practice consistently in the same way – it’s better to build it into your current lifestyle for easy access. On some days, you might sit for a full guided meditation, while on other days, you might eat a piece of fruit mindfully, Dr. Gibson suggests.
In short, everyone should find a mindfulness routine that works for them. “There is no one right way for any given person,” Dr. Gibson says. “I recommend experimenting in a playful way and noticing any improvements in your quality of life.” Lux adds that it’s good to think about practicing mindfulness during the times you feel your best – whether that’s in the morning, afternoon, or evening.
Source: https://www.aol.com/8-benefits-mindfulness-start-practice-113000194.html
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