When I mention the concept of mindfulness to my clients, I can almost see the dread cloud over their eyes. Those that have heard of mindfulness and tried it at some point describe it as being extremely difficult to practice. But like any other habit we try to incorporate in our lives, constant practice helps us improve our ability to master any new skill.
According to Wikipedia definition, mindfulness is “the intentional, accepting and non-judgmental focus of one’s attention on the emotions, thoughts and sensations occurring in the present moment.”
Practicing the skill of mindfulness can significantly improve symptoms related to anxiety and depression. A study published in 2008 measured the effects of mindfulness on ruminating thoughts (“The Impact of Intensive Mindfulness Training on Attentional Control, Cognitive Style, and Affect.” Chambers, et. al.). 20 novice meditators were asked to participate in a 10-day intensive mindfulness meditation retreat. After the 10 days, this group exhibited a reduction in negative affect, less rumination, as well as a decrease in depressive symptoms in comparison to a control group.
Similar results were found in a 2010 study when participants exhibited a reduction in anxious symptoms after practicing mindfulness techniques. (“The Effect of Mindful-Based Therapy on Anxiety and Depression: A Meta-Analytic Review.” Hofmann, et.al.).
In addition to the benefits on mood, mindfulness can also help boost memory, increase focus, as well as improve our immune systems.
So how does one practice mindfulness? To clarify, mindfulness goes beyond your stereotypical idea of a group of new age hippies sitting around meditating (although there is nothing wrong with being a new age hippie; kudos to them for being the unique individuals they are!). Mindfulness is also not about being religious, although it is one aspect of practicing any particular faith.
Mindfulness is a way of experiencing life, immersing all 5 of your senses in what is happening around you. It is more than just meditation; meditation is a way of training the mind to being more mindful. Mindfulness can be incorporated into daily living, awakening your mind and experiencing the world with a higher level of awareness.
The simplest way I teach clients to begin incorporating mindfulness into their lives is through simple meditation. Meditation doesn’t necessarily mean sitting in the lotus position with your eyes closed, although this may be helpful in the beginning to reduce distractions. It can be practiced anywhere; on a crowded bus, in your office, at the park. The point of meditation is to center your mind, to watch your thoughts ebb and flow objectively, with no judgment.
Clients who have never practiced meditation or the act of mindfulness report to me the difficulty they have, recognizing that their mind jumps from thought to thought. This experience is common; this is also where the work begins. Acknowledge that the mind jumps from thought to thought, and then bring it back to center. Sometimes I find that focusing on breathing helps; a yoga instructor I know uses a small stone as a point of focus to train people in meditation.
I use the analogy of bicep curls to help describe the experience of meditation. You don’t build strength in your muscle by simply holding the weight in your hand; the act of movement with the weight in your hand is what builds the muscle. The same concept can be used in describing meditation; the act of bringing your thoughts back to center each time is what improves your ability to being more mindful. Human beings are full of thought, constantly thinking and using our brains; therefore it is unrealistic to expect our minds to be clear and blank.
In my work with bariatric patients, I frequently talk about the art of mindful eating. While having a meal, have you ever sat and watched television, been immersed in deep conversation with someone, or worked in front of a computer? After finishing that meal have you ever noticed that you ate way too much? This is mindLESS eating. Mindful eating is reducing all these distractions, drawing all of your attention to the act of eating, what your food looks like, how it smells, savoring each bite you take. By engaging in the act of mindful eating, people find that they feel fuller even though they ate less and the experience of eating is much more enjoyable and flavorful.
Daily practice of mindfulness in every act you do can increase insight into decisions you make and behaviors you engage in. It isn’t about accepting things that are unacceptable or creating a false sense of happiness. Being mindful allows you to fully recognize your personal goals, making wiser and more informed decisions in your life.
Be patient with yourself if you decide to begin the path toward a more mindful life. You can’t run a marathon on the first day of training, so why should you expect the same with mindfulness?
If you want to learn more about the art of mindfulness and the benefits it can provide to mental and physical health, here are a few resources I’ve found very informative:
Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World, by Mark Williams and Danny Penman
Eating the Moment: 141 Mindful Practices to Overcome Overeating One Meal at a Time, by Pavel Somov