Advantages of Practice in Mindfulness
In this frantic world, you're constantly juggling laundry, kids, the TV, and your daily commute, all while barely pausing to notice the forsythia in bloom or the sense of well-restedness in the morning. That's where mindfulness comes in. It's about deliberately focusing on the present moment without judgment, accepting it as is. And guess what? This practice has been scientifically proven to reduce stress and boost overall happiness!
Mindfulness isn't new; it has roots in Buddhism, but it's been brought into mainstream medicine by professor emeritus Jon Kabat-Zinn. By practicing mindfulness, you can improve your well-being, physical health, and mental health.
Increasing your capacity for mindfulness supports many attitudes that contribute to a satisfying life. You'll become better at savoring life's pleasures, fully engaging in activities, and dealing with adverse events. Your connections with others will deepen as you're less preoccupied with worries, success, and self-esteem.
Physically, mindfulness can alleviate stress, treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, and aid in digestion. Mentally, it's been used to treat depression, substance abuse, eating disorders, couples' conflicts, anxiety disorders, and obsessive-compulsive disorder.
So, how does this wondrous practice work? Some experts believe mindfulness works by helping people accept their experiences, including painful emotions, rather than reacting to them. It's often combined with psychotherapy, especially cognitive behavioral therapy, as both share the common goal of helping people gain perspective on irrational thoughts.
There are various ways to practice mindfulness. Mindfulness meditation is a systematic method of focusing your attention. You can learn to meditate on your own using books or tapes, or you can gain support from an instructor or group. Some prefer medically oriented programs that incorporate meditation.
Basic mindfulness meditation involves sitting quietly, focusing on your natural breathing or a word or "mantra" you repeat silently. You let thoughts come and go without judgment and return to your focus on breath or mantra. Body sensations, sensory experiences, emotions, and urge surfing are also used in mindfulness techniques.
In addition to formal meditation, you can cultivate mindfulness informally by focusing your attention on your moment-to-moment sensations during everyday activities. Slowing down, being present, and engaging your senses during these activities will help you savor everyday life.
If mindfulness meditation appeals to you, attending a class or listening to a meditation tape can be a good starting point. In the meantime, try these exercises:
- Basic mindfulness meditation: Sit quietly and focus on your natural breathing or a word or "mantra" you repeat silently. Let thoughts come and go without judgment and return to your focus on breath or mantra.
- Learning to stay in the present: Focus on the sensations in your body as you floss your teeth, pet the dog, or eat an apple. Practicing accepting your experience during meditation will make it easier to accept your experiences during the rest of your day.
- Mindfulness techniques, rooted in science, have been proven to bolster mental health and overall well-being, assisting in alleviating stress and boosting happiness levels.
- Delving into education and self-development, mindfulness practices like meditation and focusing on present sensations during daily activities, contribute significantly to personal growth and improvement in one's physical health.
- Engaging in health-and-wellness endeavors, such as attending mindfulness classes or listening to meditation tapes, can provide valuable insights into accepting experiences, including painful emotions, and promote positive interactions with others.
