By Kristen Schoolcraft Campos, PMHNP, MSN. MSW
Have you heard about mindfulness? It has gained popularity in the past decade and has even been incorporated into many therapeutic approaches due to the health benefits. Mindfulness is being intentionally present in the moment, recognizing what feelings/emotion/sensations you experience, and not judging them.
How to Practice Mindfulness
Mindfulness can be a part of a deliberate meditation or incorporated throughout your day. Mindfulness is pairing physical sensations (sight, smell, touch, hearing, emotions, and movement) with thoughts, so your body and mind are in unison. For example, when practicing traditional meditation, a person can focus on their breathing. Notice when their mind wanders away from the physical sensation of intaking air or the sensation of breath as it leaves your mouth. Redirect your mind to focus on breathing after first recognizing the wondering mind. You can also incorporate mindfulness into your day. For instance, practicing while going for a swim. As you swim notice the temperature of the water, notice the current, notice how your body moves, notice any physical discomfort you may feel. Maintain your focus on swimming.
The mind and body simultaneously focus on one task declutters a normally busy mind. People often jump from thought to thought. Thinking often about the past or the future. Mindfulness requires you to bring focus to the present. You can recognize the thoughts/feelings you are having and accept them without judgement. You can start with 10 minutes of deliberate mindfulness meditation and continue to increase time spent practicing mindfulness. With enough practice, mindfulness will come more naturally.
Health Benefits of Mindfulness
By intentionally decluttering the mind and stopping negative self-talk, it is logical mindfulness can help reduce depression, anxiety, and insomnia. Mindfulness can reduce stress, increase happiness, benefit relationships, improve attention, and decrease fatigue. There are no negative side effects of mindfulness. People sometimes note it doesn’t work because they cannot focus on a 10-minute meditation. Don’t worry, it takes practice and patience. Just remember not to be critical of yourself and simply refocus on meditation after accepting your mind briefly wandered. The other concern is it takes time away from my busy day. It is worth it! It can save you so much time later with increased focus, more energy, more positive outlook, and decreased worry. There are many resources available online or you can contact a provider to learn more about mindfulness practice.
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