Living in the Now

What is Mindfulness?

Mindfulness has become a popular topic, but the use of it as a buzzword has led to confusion as to what exactly it means. Many people think of formal meditation when they hear the word mindfulness. Meditation is definitely one common and ancient mindfulness practice, but not the only option. Mindfulness in short is recognizing present moment and paying attention to it with an open curiosity. Intentionally practicing mindfulness gives our brain the ability to more naturally behave in a mindful way in our everyday lives.

What if I am no good at mindfulness?

Many people begin practicing mindfulness with the expectation that they will experience a mind free of thoughts and be able to fully engage in whatever they are using as a focus of their practice. Mindfulness is not about “clearing your mind.” Thoughts, feelings, and memories, will come up. The real growth in mindfulness practice comes from noticing that you have become hooked by a thought or feeling and gently bringing your attention back to whatever you were paying mindful attention to such as your breath. This noticing and returning is what leads to growth; it is the weight lifting that builds your mindfulness muscles. Try to remember that every distraction is an opportunity to build your ability to notice and return to mindful attention.

The Science of Mindfulness

Neuroscience has found evidence that practicing mindfulness can actually change the structure of the brain. Although more research is needed, there is evidence that eight specific areas of the brain differ when comparing the brains of longtime practitioners of mindfulness meditation and the brains of non-meditators. EEG readings of the brain have confirmed the change in the ability of the brain to better focus and pay attention after completing mindfulness training over eight weeks. There is also ongoing research evaluating the effectiveness of mindfulness as an intervention for improving symptoms of ADHD. Some research also indicates that mindfulness meditation could reduce reactivity of the amygdala, a deep part of the brain often called the emotional center of the brain.

Research indicates that mindfulness training can:

• Decrease symptoms of anxiety and depression

• Improve immune functioning

• Ward off cognitive decline related to aging

• Improve mental clarity and focus

• Improve attention

• Improve heart health

• Increase the effectiveness of other mental health interventions

• Increase self-confidence

• Improve mood

• Lead to better sleep

• Increase creativity

• Reduce pain sensitivity

• Change the way the brain experiences pain

• Reduce chronic pain

Adding Mindfulness Practice Into Your Life

Practicing mindfulness techniques for 10-15 minutes daily is a great way to start seeing the benefits of mindfulness practice. Remember that frequency of practice is generally more important than length. For example, five minutes every day will typically be more beneficial than 20 minutes once a week. Start with whatever length of time is most comfortable for you then, once you have formed a habit, try to gradually lengthen your sessions.

Informal Mindfulness

Many people find formal mindfulness meditation difficult or tedious and that is okay. You can incorporate mindfulness into your daily life during activities you already do. Often the best activities to use are the mundane tasks we often ignore.

To perform a task in a mindful way, simply pay attention to each step and sensation involved in the process. Notice with all of your senses the activity you are doing. Maintain focus. When your mind inevitably wanders, acknowledge the thought that drew you away and gently shift your focus back to the mindful task.

Some examples of tasks you can do as informal mindfulness practices:

• Making coffee or tea

• Washing dishes

• Washing your hands

• Folding laundry

• Noticing nature

• Stretching

• Showering

Be creative! Try out different activities until you find one that works for you.

Here is a script you can follow to practice some mindfulness in your day-to-day life while eating:

1. Choose whatever item of food you will eat. Make it something simple such as an apple, chocolate bar, and so on.

2. Tell yourself that while you eat the food you will only eat the food.

3. Pick up the food and observe it visually. Take genuine interest in the visual appearance of the food, its shape, and color.

4. Feel the food in your hand and note its texture, whether it is hard or soft and so on.

5. Slowly take a bite. Move your mouth slowly as you eat, being mindfully aware of the movement of your mouth.

6. Investigate the flavors of the food. You might find it helpful to describe the flavors to yourself.

7. Swallow and note if the food left an aftertaste.

8. Continue until you have finished eating

For free audio recordings of guided meditations visit our resources tab!

Here are some guided meditation apps that I would recommend as well:

• Headspace

• Calm

• Insight Timer

Written by: Olivia Clark, LPCC, BCN