What is Mindfulness? Are there pros and cons of being mindful? And why would anyone find it a meaningful way of living and behaving?
First, let’s look at the definition of Mindfulness. The term “mindfulness” has been used to refer to:
- A psychological state of awareness.
- The practices that promote this awareness.
- A mode of processing information.
- A character trait.
The practice of Mindfulness has moved from a largely obscure Buddhist concept founded about 2,600 years ago to a mainstream psychotherapy construct today (American Psychological Association, 2012). Mindfulness.org tells us that mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. This awareness brings about a particular way of processing information with the goal of becoming a “Mindful Person” who finds pleasure in each moment rather than constantly ruminating over the past or future. One goal is to reduce the stress over things we cannot control. This lowered stress in our moments gives our minds a chance to rest and focus.
Rebecca Strauss, LCSW, explains some pros and cons:
Pros of Being Mindful: You can enjoy what you are doing. Your relationships are enriched. You can enjoy better connections and fewer misunderstandings with others because you actively listen rather than allow your mind to wander elsewhere. You may build greater focus, attention, and a capacity to stay calm under pressure. You may feel more confident, more in control, and have greater participation in all areas of life. You may be able to tap into gratitude, acceptance, and less judgment of the who, what, where, when, and whys of life. You may experience greater self and social awareness, two mental assets that help significantly in regulating mood and emotions.
Cons of Being Mindful: It takes work, practice, and personal effort. It is just another thing you should do. Sometimes, being more aware can increase personal frustration or judgment. It doesn’t always help. It won’t make problems go away.
According to the Mayo Clinic, Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. We learn that there is evidence supporting the effectiveness of Mindfulness in improving overall mental health, and it often comes with many other positive outcomes. Research by the American Psychological Association shows us that Mindfulness’s many benefits include:
- Reduced rumination
- Stress reduction
- A boost to working memory and focus
- Less Emotional Reactivity
- More cognitive flexibility
- Relationship satisfaction
- Self-insight
Let’s explore some definitions of the above benefits and see if you recognize any of these things in your life.
What does rumination mean in mental health? We learn from the National Institute of Health (NIH) that rumination is persevering thoughts that focus on negative content, generally past and present, and result in emotional distress.
What does it mean to reduce stress? A medical dictionary definition of stress is the body’s normal response to anything that disturbs its natural physical, emotional, or mental balance. Stress reduction refers to various strategies that counteract this response and produce a sense of relaxation and tranquility.
How does stress affect memory and focus? Reading from an article published in the Journal of Cognition, we learn that the more stress in one’s life, the lower the efficiency of working memory in performing simple cognitive tasks. It’s a frustrating cycle. Losing focus and not being able to finish a project on time creates stress, lowering our capacityto regain and maintain focus.
And what is emotional reactivity? NIH tells us that it is the tendency to experience frequent and intense emotional arousal. Both the threshold and ease with which individuals become emotionally aroused and the intensity of emotional experiences are aspects of emotional reactivity.
Do any of these tendencies sound familiar? Do you feel you could benefit from the practice of Mindfulness? Where do you start? How do you start?
There are different ways you can learn to be mindful. It is not a one-size-fits-all approach. Find which works best for you.
It may feel challenging at first, and being alone with our thoughts can sometimes feel arduous. Suzanne Westbrook, a former internal-medicine doctor at Harvard, said, “Mindfulness is not about stopping thoughts or emotions, but instead about noticing them without judgment. Mindfulness builds resilience and awareness to help people learn how to ride life’s ups and downs and live happier and healthier lives.”
Suzanne’s approach to mindfulness practice is “Mindfulness meditation made easy.”
- Settle in. Find a quiet space. Using a cushion or chair, sit up straight but not stiff; allow your head and shoulders to rest comfortably; place your hands on the tops of your legs with upper arms at your side.
- Now breathe. Close your eyes, take a deep breath, and relax. Feel the fall and rise of your chest and the expansion and contraction of your belly. With each breath, notice the coolness as it enters and the warmth as it exits. Don’t control the breath but follow its natural flow.
- Stay focused. Thoughts will try to pull your attention away from the breath. Notice them, but don’t pass judgment. Gently return your focus to your breath. Some people count their breaths as a way to stay focused.
- Take 10. Daily practice will provide the most benefits. It can be 10 minutes daily; however, 20 minutes twice a day is often recommended for maximum benefit.
What if there are days when “busy” is all you see ahead of you? What if you find you are a person who has a hard time stopping? You don’t always have the capacity or the ability to set aside time to find a quiet place. It doesn’t mean you can’t practice Mindfulness. TheMayo Clinic describes ways to practice Mindfulness throughout your day by utilizing these simple ways to start being more mindful.
- Pay attention. It’s hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell, and taste. For example, when you eat a favorite food, take the time to smell, taste, and truly enjoy it.
- Live in the moment. Try to intentionally bring open, accepting, and discerning attention to everything you do. Find joy in simple pleasures.
- Accept yourself. Treat yourself the way you would treat a good friend.
- Mindfulness meditation. Sit comfortably with your back straight, feet flat on the floor, and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
The Mayo Clinic also gives these more structured mindfulness exercises to practice any time of the day when you are sitting, laying down, or even walking:
- Body scan meditation. Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions, or thoughts associated with each part of your body.
- Sitting meditation. Sit comfortably with your back straight, feet flat on the floor, and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
- Walking meditation. Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing, and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.
Several disciplines and practices can cultivate Mindfulness, such as yoga, tai chi, and qigong. Still, most of the literature has focused on Mindfulness developed through mindfulness meditation — those self-regulation practices that focus on training attention and awareness in order to bring mental processes under greater voluntary control and thereby foster general mental well-being and development and/or specific capacities such as calmness, clarity, and concentration (Walsh & Shapiro, 2006).
There are many ways you can learn to de-stress. There are various methods for you to find calm in this busy world. Take the opportunity to discover what is best for you. Aim to practice Mindfulness every day for about six months as a challenge. Over time, you might find that Mindfulness becomes effortless. Think of it as a commitment to reconnect and nurture yourself.
If you would like to learn even more about how you can be more mindful in your life, or if you are ready to embrace your mental health journey, contact Embrace Health today! We are a virtual practice offering teletherapy and telepsychiatry to people across Iowa. We offer a variety of telehealth services, from individual therapy and group therapy to online psychiatry appointments. All you need is reliable Wi-Fi and a smartphone, laptop, or tablet! To book your first appointment, click here!
Topics Covered:
- Anxiety
- Community mental health
- Depression
- Iowa therapy
- Meditation
- Mental health
- Mental health
- Mental health stigma
- Mindfulness
- Relaxation
- Wellness
- Relationship satisfaction
- Self-insight
