What is Mindfulness?
Mindfulness is defined as “paying attention in a particular way: on purpose, in the present moment, and non-judgementally” (Kabat-Zinn 2004, p.4).
Mindfulness is a word from the English language meaning ‘awareness.’ It is becoming fully aware of each moment, and one’s experience of that moment. It can also be described as open attentiveness and involves willingness to receive whatever we experience, regardless of whether this is considered positive or negative.
Mindfulness is a quality or state of mind that is natural but needs to be enhanced through practice. As with any skill, it needs to be practiced regularly in order for you to fully experience the benefits.
benefits of mindfulness
Your mind is like any other part of your body, in that it is helpful to understand how it works, and to learn how to make it work better. Mindfulness practice has the following benefits:
Stability of mind
Maintaining your mind in an alert clear space, rather than at the two extremes of an uninvolved or agitated mind.
Flexibility of mind
The ability to shift your mind to whatever object you choose, rather than having it bounce around between issues, concerns, or stressors.
Self awareness
Being aware of the content of your thoughts, and understanding the common patterns of your mind.
Acting rather than reacting
Becoming less reactive to difficulties in your mind or environment (e.g., when you are angry, choosing how you will act, rather than impulsively reacting.)
More specifically, research has provided evidence that mindfulness practice is associated with a host of benefits, including:
Effective Practice
Mindfulness practice is generally composed of two types of practice: formal and informal practice.
Formal Mindfulness Practice
- Involves deliberately setting time aside to practice a mindfulness exercise.
- This type of practice involves finding time to pay attention to one sense at a time.
- Examples include: meditation, mindfulness of breathing or listening, walking meditation, and body scans.
Informal Mindfulness Practice
- Paying close attention to the sensory input of something we do in our everyday lives.
- Examples include mindfully brushing our teeth, doing dishes, petting the dog, making coffee, etc.
Components of Mindfulness Practice
The most effective way to practice mindfulness is a combination of formal and informal practice. As a start, you might try:
- Making time for 5-10 minutes every morning to just sit quietly and feel your breath.
- Use your anchor phrase (a phrase such as, "This too soon will pass," "Yes, this hurts, and I can be kind to myself in this moment") whenever you are having a difficult moment in your day.
- Take one conscious breath a couple of times a day - all the way in and all the way out.
- Focus on the feeling of your feet on the floor for a moment. Try to really feel the areas of contact.
- Choose one informal practice everyday of something you enjoy and use your senses fully with it (e.g., eat a couple of bites slowly, hug your kids or partner, smell a favorite scent, truly observe an object in sight for several moments).
- Deliberately focus on something positive right before you go to bed (e.g., list 3 things you enjoyed during the day, or that you are grateful for).
- Practice sensory awareness.
Interested in Learning more?
If you are interested in learning more about ways to integrate mindfulness practice into your life, Dr. Pereira of St. Kitts Counseling Services can help. Dr. Pereira can work with you to develop mindfulness strategies to reduce distress, let go of painful emotions or thoughts, and increase positive life experiences.
Contact Dr. Pereira
Contact Dr. Pereira at (869) 668-4646 to discuss your difficulties or to schedule an appointment. Call today to get started feeling better.
