You’ve probably seen or heard the term mindfulness before. You may have even experienced it to some degree without even realizing it.
There are different names and phrases that we call mindfulness, such as being in the zone, being aware, being in the present moment, slowing down, attention, reflection, and self-recollection.
Mindfulness has become more popular since its inception into the mainstream in the 1970’s and has been watered down from its esoteric roots in religious & spiritual practices.
So, what exactly is mindfulness? In simple terms, it’s bringing your awareness into the present moment without judgement or attachment to thoughts or feelings.
How Does Mindfulness Work?
Have you ever felt compelled to stop and look at a beautiful flower? Did you notice things other than the flower, like the sweet fragrance, radiant color, and possibly a bee buzzing inside of it.
After you noticed it, you felt all sorts of emotions, sensations, and a deep connection to that experience. This is how mindfulness works.
It’s the practice of being in the present moment while experiencing all thoughts, emotions, & sensations without judgement or criticism.
The History Of Mindfulness.
The concept of mindfulness is largely rooted in Buddhism and Hinduism. Buddhists such as the late Thich Nhat Hanh, have been at the forefront of introducing & teaching mindfulness training and practices to the west.
In the 1970’s, Jon Kabat-Zinn studied under Buddhist teachers such as Thich Nhat Hanh, Philip Kapleau, and Seung Sahn.
He stripped away the Buddhist context and created the Mindfulness-Based Stress Reduction program, aka MBSR program, to help people alleviate stress, anxiety, depression, and pain.
Now, anyone can study & practice mindfulness under a certified instructor or apply the basic ideas to their daily life.
The Popularity Of Mindfulness.
Mindfulness, although increasing in popularity, has its share of criticism. Some practitioners of mindfulness don’t approve of its privatization and commercialization, which has resulted in a multi-billion-dollar industry.
Some people have even reported worsening symptoms of stress, fear, panic and anxiety as a result of mindfulness practices. However, experts attributed this to possible poor understanding of mindfulness practices.
The Purpose Of Mindfulness.
The purpose of mindfulness, to some, is to achieve a state of greater understanding and acceptance of the present moment through regular practice.
Others view mindfulness as a skill that can be attained, with repeated exercises rather than a state of being, to reduce stress and gain inner peace.
Why Practice Mindfulness?
The practice of mindfulness has been shown time and again to reduce & manage stress and stress-related issues.
Others have found greater compassion, acceptance, resilience, and connection to themselves and others through mindfulness practices.
I practice several types of mindfulness exercises every day and they have helped me manage daily stress and various health issues.
There are numerous studies that support mindfulness as a tool to treat physical, behavioral, & mental disorders. Here are some useful ways mindfulness practices are beneficial.
Helps Treat Addiction.
Studies have shown the increasing support of mindfulness exercises and meditation as a form of complementary therapy for behavioral and substance abuse. Participants were better able to handle the stress that came with cessation of addictive behaviors.
Associated With Healthy Cell Aging.
There is data that links stress arousal and cognitive appraisal with telomere length. Telomere length is associated with healthy cells and aging. Stressors create shorter telomeres, which decreases the life of a cell.
Mindfulness practices are associated with protection of telomere length, which prolongs the life of a cell, while lowering stress & other health issues.
Reduces Stress.
In one controlled study, health care professionals were given MBSR interventions to help decrease stress and increase overall life satisfaction.
At the end of the study, a significant number of the participants reported decreased perceived stress and job burnout and greater self-compassion and satisfaction with life.
Helps Mediate Anxiety & Depression.
In another study, participants showed overall decreased depression and anxiety as a result of mindfulness meditations. Mindfulness was useful as a mediator for depression & anxiety by decreasing rumination & worry.
Decreases Rumination & Worry.
Studies have shown that mindfulness practices help counteract rumination and worry.
Mindfulness allows individuals to come back to the present moment when they are having negative, repetitive thoughts and eventually become more resilient to unpleasant emotions and discomfort.
Benefits For Weight Management.
In a small study, individuals with a BMI of over 30 were selected to participate in a Mindfulness Based Cognitive Therapy (aka MBCT) for weight loss and maintenance.
At the end of the 8 MBCT training sessions, participants showed significant weight loss and were able to maintain it without other interventions.
May Lower Inflammation.
Mindfulness-based programs were tested for the effects on the immune system and inflammation. Findings revealed that mindfulness-based practices and exercises helped to boost the immune system of certain individuals and lower markers for inflammation.
Types Of Mindfulness Practices.
I’ve practiced mindfulness for years and there are generally two ways to do it.
Formal.
This is usually done sitting or lying down with eyes closed and meditating in silence. The formal meditations are done on a regular basis to help deepen and hone the mindfulness practices.
Informal.
This involves walking or engaging in any sort of activity that brings your awareness to the present moment.
I practice both types of mindfulness exercises most days of the week. You can try the following mindfulness exercises to see which one fits best into your daily lifestyle.
Breathing Meditation.
This is a simple exercise you can do each day to help bring awareness to the present moment. You don’t have to spend an hour meditating each day, although it’s beneficial to do a quiet meditation for at least 5 minutes a day.
The best time to do this is in the morning before everyone else is awake. However, you can choose the time of day that works best for you. ust make sure you have some peace and quiet.
Before you start, remember that meditation is not about emptying your mind of thoughts. Forcing yourself to do this may cause more stress.
When thoughts or unpleasant feelings come up:
- Simply become aware of them and allow yourself to feel them completely.
- When your thoughts wander, bring your attention back to your breath.
- Keep repeating until your time is up or you’ve completely processed your thoughts & emotions.
If the thoughts and feelings keep coming back, keep repeating steps 1-3. You will do this over and over and that’s okay. With time, you will notice them less and less and train your mind be present.
Go ahead and find a comfortable sitting position on your bed or on a chair.
Right now, you can listen to a free download, or if you prefer, continue reading and find a place afterward to meditate.
Take a slow, deep breath in with your nose. Then exhale slowly through your mouth. If you find this difficult to do, just breath normally and simply notice your breath going in and out. Repeat this 2 more times and relax your breathing.
Now close your eyes and relax your head, your neck, your shoulders, arms, torso, legs and feet.
Begin to notice the bed or chair underneath you. Observe the texture and firmness.
Continue to breathe in slowly and deeply, and exhale slowly and completely. If your mind wanders, that okay, gently bring it back to your breath and continue the breathing cycle. Notice your lungs and belly expand and empty as you breathe in and out.
Your mind will wander many, many times. That is okay. It’s actually great because now you are noticing your wandering thoughts. Just remember to observe what is happening, allow the thought, feeling or sensation to flow through and gently let it go.
Bring your awareness back to the present moment. When you are ready, open your eyes slowly.
You will achieve positive results with meditation if you continue to practice daily. Over time, your thoughts and emotions will control you less and less. Use your breath to bring awareness to the present moment. With time and gentle persistence, your stress and anxiety levels should also decrease.
Body Scan Meditation.
This meditation brings your attention to your body sensations, which are often ignored, especially when the body is giving signals such as mild pain or irritation.
This meditation is often done lying down or sitting in a comfortable position. Find a quiet place where you won’t be disturbed and can focus on your body. You can read about or listen to a recording if you want to practice at home.
Studies have shown that the body scan meditation can help to bring relief when we are feeling stress, irritation, or discomfort.
Loving Kindness Meditation.
The practice of loving kindness meditation fosters kindness, compassion and love. You send loving kindness to yourself and others while you meditate. You can get a script and listen to a recording if you want to start or deepen your skill.
Studies have shown that the loving kindness meditation can help to lower stress and anxiety. This practice takes the focus from oneself into the present moment with the intention of sending loving kindness.
Raisin Meditation.
This exercise is an informal meditation that can help you practice mindfulness as you go about your daily life. Your focus is directed to a raisin, as you observe your reactions before, during, and after you consume it.
Give yourself about 5 minutes for this practice and try it for at least a week. Instructions for the raisin meditation:
- Take a raisin and hold it in the palm of your hand or between your finger and thumb.
- Take time to really see the raisin with care and full attention. Imagine that you’ve never seen it before in your life. Let your eyes explore every part of it, the folds, ridges, & wrinkles.
- Turn the raisin over between your fingers and touch it. You may do this with your eyes closed if that enhances your sense of touch.
- Now hold the raisin under your nose and smell it. With each inhalation, take in any smell or aroma that arises. As you do this, notice anything interesting that may be happening in your mouth or stomach.
- Slowly bring the raisin up to your lips, noticing how your hand and arm are positioned. Gently place the raisin in your mouth. Before you chew, notice how it got into your mouth in the first place. Explore the sensations in your mouth and on your tongue.
- Prepare to chew the raisin, noticing its position before chewing. Then, bite into it and really tasteit without swallowing. Notice the sensations in your mouth and how they change with each moment. Pay attention to the changes in the raisin itself and you chew.
- When you’re ready, swallow the raisin and see if you can first sense the intention to swallow it before you actually engage in the act.
- Lastly, follow the raisin as it moves down into your stomach. Notice your body sensations after you are finished.
If you don’t like raisins, you can try this meditation with another type of food or drink. You can even try it as a full meal. The concept remains the same.
Walking Meditation.
This is one of my favorite types of mindfulness meditation because of the added benefit of exercise and I get some of my best insights while I’m doing this exercise.
The walking meditation is an informal practice that uses your body and mind to bring your awareness to the present moment without any attachments to a particular outcome.
It allows you to practice mindfulness meditation anywhere and anytime. You might even use it as life preserver for extreme situations like a panic attack, until you can get the help you need. Here are the instructions:
Choose a convenient time to walk without distraction for 5 minutes. As you become aware of each step, notice your thoughts, feelings and sensations.
If you’re having a strong, unpleasant emotion, notice the emotion and how your body is moving & reacting. Become aware of what you are stepping into.
Notice your breath as you take each step. If your mind starts to wander, bring your awareness back to your body and breath. Feel the connection between yourself and your surroundings.
A Short List Of Daily Mindfulness Exercises.
You can try all of these techniques to train yourself to be more mindful of the present moment. Be sure to do each one without distractions & interruptions.
The toothbrushing meditation.
A bathing or shower meditation.
A nature meditation.
The meditation while driving.
How to eat mindfully.
Doing mindful chores.
Last Thoughts On Mindfulness.
Mindfulness may serve as a gateway to greater resilience and emotions that are uplifting, such as joy, peace, and love. The mindfulness techniques and tips you learned are proven tools to help overcome difficult emotions and situations.
They are not a magic bullet, but with practice, will allow you to cultivate awareness, acceptance, compassion and understanding for yourself and others.
More Ways To Practice Mindfulness.
I hope these tools enable you to seamlessly weave mindfulness practices into your daily life.
If you want to start a morning routine using mindfulness techniques, read: Mindful morning routine | 12 blissful ways to start your day.
If you want a deeper understanding of meditation, check out: What is the goal of meditation?
Mindfulness and awareness go hand in hand, so if you want to learn about its counterpart, be sure to read: How to tell you have a lack of self-awareness.
