Start Your Mindfulness Journey
Written By: Keegie Berger, Counseling Intern
What is Mindfulness?
Mindfulness is the practice of bringing attention to the present moment. It involves noticing your thoughts and feelings without judgment and gently letting them pass. Mindfulness has its roots in Buddhist practices, but Western researchers and clinicians have thoughtfully adapted it into a secular approach, making it a valuable tool in mental health treatment and everyday life.
Practicing mindfulness has been shown to significantly benefit a wide range of conditions, such as chronic pain, generalized anxiety and panic disorder, eating disorders, major depressive disorders, and medical problems that are induced via stress, such as fibromyalgia and psoriasis. Additional benefits include improved emotional regulation, memory, cognitive functioning, sustained attention, more evident thinking, and relationship satisfaction.
How to Incorporate it into Everyday Life
Incorporating mindfulness may seem daunting, but it can be easier than you think! If you allow yourself just 10 minutes a day, you will start to feel a real change. Below are some easy ways to begin incorporating mindfulness into your day.
Mindful breathing:
Start by sitting comfortably and closing your eyes. Take a slow, deep breath in through your nose, noticing how the air feels as it goes in through your nose and enters your lungs. Hold it for a moment. Then, gently exhale through your mouth, fully emptying your lungs. Repeat these steps just a couple of times, focusing entirely on the sensation of your breath moving in and out. If a distracting thought comes into your head, acknowledge it non-judgmentally and return to the sensation of your breaths.
Practice Gratitude:
Practicing gratitude allows you to be present and acknowledge the blessings of everyday life. Start sitting comfortably, take a few deep breaths, and close your eyes. Think of five things you are grateful for in that moment. It could be the chair you are sitting on, a smile from a stranger, or a special moment you shared with a loved one that day.
Use Mindfulness Apps:
Using apps is a great way to facilitate your daily mindfulness practice. Here are a couple of app options to get you started!
· Headspace – features guided meditations, mindfulness exercises, and sleep aids.
· Calm – features meditations with various levels of structure and relaxing soundscapes and has a section for kids.
· Healthy Minds Program—This free program features seated and active meditations and podcast lessons on meditation.
· Smiling Mind – features structured and unstructured meditations and has an entire section for kids with categories for them to focus on, and it’s free.
Final Thoughts
Embracing mindfulness as a piece of your everyday life, even in small moments, can enhance your life in many ways! The beauty of mindfulness is that it doesn’t require a lifestyle change, just simple, intentional practices that allow you to be present in the moment. Whether through mindful breathing, practicing gratitude, using helpful apps, or finding another way to embrace mindfulness, you’ll begin to experience its positive effect. Dedicating just a little time each day can gradually cultivate a greater sense of calm and balance.
References
Baer, R. A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice, 10(2), 125–143. https://doi.org/10.1093/clipsy/bpg015
Blackwell, C. (2024, October 10). The best meditation apps. The New York Times. https://www.nytimes.com/wirecutter/reviews/best-meditation-apps/
Cherry, K. (2022, September 2). What are the benefits of mindfulness? Verywell Mind. https://www.verywellmind.com/the-benefits-of-mindfulness-5205137
Lebow, H. I. (2021, July 12). Mindfulness and gratitude: Why and how they should pair. Psych Central. https://psychcentral.com/blog/how-gratitude-and-mindfulness-go-hand-in-hand
Solan, M. (2024, October 1). Evoking calm: Practicing mindfulness in daily life helps. Harvard Health. https://www.health.harvard.edu/blog/evoking-calm-practicing-mindfulness-in-daily-life-helps-202110142617
Comments