By Ann Justi
In a world that feels increasing out of one’s control, creating circumstances people would never have imagined only a year ago, turning to mindfulness has become an increasingly valuable means by which to cope. People are using it as a mental health tool for dealing with everything from social isolation to recovery from stress. The benefits include calmness, self-control, and better mental health, which is as important as physical health and should be maintained just like your daily workout.
What is Mindfulness?
Mindfulness is a mental practice in which someone directs their attention to the present moment, having a nonjudgmental awareness of their immediate surroundings, thoughts and feelings. Practicing mindfulness in any situation, whether daily or occasionally, can help keep our thoughts on the “here and now.”
In times of uncertainty and stress, quieting the mind helps us cope and, in turn, as we become calmer, accepting and have compassion for ourselves. We learn to be with our experiences, bad and good, rather than resisting or fighting them. This isn’t giving up; it’s being able to be present with what is happening without minimizing, catastrophizing, being in denial or feeling overwhelmed. You see what’s coming up from inside, remaining non-judgmental, staying present with what’s happening in this moment, not what might or might not happen in the future.
A mindfulness practice can help us connect with awareness and let things come and go without our attention getting stuck on them. Between the emotion and the action, there’s a choice; this helps you respond rather than simply react.
You can practice mindfulness anywhere; no one will notice. Control yourself through feeling your body and observing versus reacting or judging.
How To Put Mindfulness Into Practice:
- Take a moment or two to pause during the day. Put aside whatever you are doing or thinking about and take a few slow breaths. Focus on the physical sensations of breathing.
- What sensations in the body do you feel? Bring your awareness to each part of the body without judging or trying to change anything.
- Feel where your body meets the chair or floor. Notice what you see, hear, smell and taste. Include the temperature that you feel.
- What thoughts are going through your mind? Try to acknowledge them without getting caught up in them. What feelings are present? You do not need to do anything about them, just recognize what you feel. Observe them as they occur, then release them without acting on them.
In time and with experience, one can engage in mindfulness while performing other simple tasks of a meditative nature – prayer, doodling, listening to music, walking and so on. As we practice, we become more peaceful and connected to our inner selves. The more we practice, the better we get at managing anxious thoughts of the future (which we have limited control over) and the past (which we can’t change). Mindfulness brings us back to the present moment and place. Being fully present for ourselves allows us to make decisions with a calm, clear mind, without overreacting or being influenced by negative emotions, and giving us the control.
Incorporating Mindfulness Into Your Day
A mindfulness practice isn’t difficult to include in your daily routine – with just a tiny amount of effort and planning. Dedicate a specific time each day for five minutes of practice. If you’re a morning person, the start of your day might work for you. If you’re most stressed at day’s end, before sleep might be what you need. Perhaps during your commute to work – whether it’s cross-town or across the kitchen table? Set an alarm on your watch or your phone to keep to your practice, and use the same to set a timer for your practice.
In time, you might want to practice more than once, setting aside more windows of opportunity in your day. You can even improvise, taking a simple, boring task like waiting in line at the store or for the next meeting to begin and changing it into a way to restore your mental balance and bring more calm into your day. The more you make just a little effort to create these spaces in your day to clear your mind, the easier it will become to find the opportunities.
Does Mindfulness Work?
Research funded by the National Institutes of Health has shown that mindfulness can help reduce stress, increase one’s sense of well-being and help in the treatment of addiction, anxiety, high blood pressure, depression, cancer, chronic pain, heart disease, stress and many other mental and physiological illnesses. Being mindful has been shown to promote stronger focus, memory and problem solving skills, functions that are impacted negatively by stressful and traumatic conditions. Regular mindfulness practice improves the brain’s capacity for decision making and emotional regulation. It provides the clarity to allow us to tune in to pleasant experiences that are present, even during a pandemic, things like spring blossoms, blue skies, laughter and love. When facing life’s uncertainties, it is helpful to focus on what we’ve learned and where we want to go rather than ruminating on the fears of what’s ahead or mistakes of the past.
Conclusion
Mindfulness as a form of mental health maintenance is needed daily now more than ever. It has many benefits and with practice it will be a regular habit.
If you’re finding that mindful practices alone are not helping you enough, please don’t wait – seek out a mental health professional. If you don’t know where to begin, ask your primary care doctor for help – you’ll be glad you did. If you’re feeling overwhelmed or suicidal, call emergency services immediately (911 in the US/Canada, 999 in the UK/Ireland, 112 in the rest of the EU).
Ann Justi is a yoga therapist, author, speaker, and a desire-based life coach. She helps people with mental health issues and physical limitations. You can get additional resources from her website http://www.devotedyoga.net She’s based in New York.