The mere mention of meditation or therapy often brings vivid imagery of stifling rooms with psychiatrists, or hippie yoga camps to mind. In reality, mindfulness is one of the most accessible and empirically studied coping mechanisms available. At its core, mindfulness is “the act of being intensely aware of what you’re sensing and feeling at every moment, without interpretation or judgement” (Mayo Clinic, 2015).
The American Psychological Association details several benefits of practiced mindfulness including reduced rumination, stress reduction, working memory boosts, increased focus, less emotional reactivity, increased cognitive flexibility and increased relationship satisfaction (APA, 2012). The benefits of practicing mindfulness are so convincing that thousands of companies across the United States regularly participate in mindfulness. Tech giants like Google and Facebook and the General Mills Corporation are all heavily invested in mindfulness as a tenant of a person’s work life (Times, 2014). Many of these companies offer meditation rooms, and mindfulness boot camps. Many public schools are also incorporating mindfulness techniques in the classroom, allowing for both better teaching and better learning.
So, how can we harness the power of mindfulness and apply it to our daily life? There are several techniques and they all require a little time and a lot of attention. One of the most common mindfulness exercises is focus on breathing. This technique is heavily utilized in yoga and meditation classes, but its benefits extend far beyond the yoga studio. Ideally, you should take some time out of every day and meditate on your own breathing, remembering what it’s like, and how it feels to physically breathe. This intense focus is at the core of mindfulness. We essentially become so focused on breathing that we start to relax. It is recommended that mindfulness be practiced every day for at least 15-20 minutes a day, for at least six months (Mayo Clinic, 2015). The ultimate end-goal of a mindfulness practice is to train our brain to react better, remember more, and keep the internal peace; which are things we all need in today’s world.
References:
Davis, D. M., & Hayes, J. A. (2012, July/August). What are the benefits of mindfulness. Retrieved April 09, 2018, from http://www.apa.org/monitor/2012/07-08/ce-corner.aspx
How to practice mindfulness. (2015, November 10). Retrieved April 09, 2018, from https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356?pg=2
Pickert, K. (2014, January 23). The Mindful Revolution. Retrieved April 09, 2018, from http://time.com/1556/the-mindful-revolution/
The true power of mindfulness it highly underestimated in the whole encompass of one personal health situation. I speak from observed experience that not practice good mental health in aspects of mindfulness can impact one’s health psychology. Mental health well being is highly criticized thus making long lasting impacts on one’s health. Not being mindful can cause physical stress and damage to the body, especially when there is an underlying disease. Not taking care of your own personal well being is very detrimental, it can have life long effects. I just found out how practice mindfulness as part of my health regime and it has helped put my autoimmune disease at bay.
What is so great about mindfulness-based practices, since there is speculation and judgment around them, there are many applications for iOS or Android devices such as Calm or Headspace which allow for these practices to take place in the comforts of one’s home. I think it is great that these techniques are being implemented in the workplace especially such places like Facebook and Google, which from an outsiders perspective are rigorous and data heavy. Taking the time for the positive well-being of yourself is really important. It’s like a refresh button we never knew we had. As for breathing which you touch base on, is an integral part of the Calm app, which is why I use it. I use it not only to meditate or “calm the mind” before bed, but I also use the breathing section of their app when I am working through a panic attack. Not only does focusing on the image displayed to slow your breathing, actually slow your breathing, but it distracts you from whatever is going on in your mind. Panic attacks come on rather quickly, and by targeting our breathing we can get rid of them just as quickly.