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Understanding and Practicing Mindfulness

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Mindfulness is the intentional practice of bringing your attention to the physical sensations, thoughts or emotions of the present, in a non-judgmental way. (In other words, without labeling those experiences as good or bad.)

Research has shown that mindfulness can reduce anxiety and stress, improve working memory as well your ability to cope with physical pain. Moreover, it has also been shown to improve metacognitive awareness – which is your ability to think about your thoughts and watch them like an outside observer.

In doing so, we are able to observe any thoughts, emotions or physical sensations from a distance, and create a buffer between these experiences and any reactions you might have, effectively cutting off unhealthy habitual patterns of thinking and behaving before they spiral out of control.

This is why mindfulness is not just one of the most useful standalone practices for supporting basic mental hygiene, but also an essential prerequisite skill for using the tools of Cognitive Behavioral Therapy – psychology’s gold standard, evidence-based treatment for most mental health issues.

Most often mindfulness is practiced as a silent, seated meditation, with a focus on the sensations of the breath and/or the body for a prolonged period of time. But mindfulness can be practiced for any amount of time, or in conjunction with almost any activity, as long as you are focusing on just one thing in the present moment (no multi-tasking!).

Try mindfulness by tuning in to savour the present moment during your first sip of coffee in the morning, taking time to notice the water run over your body in the shower, eating your favorite food, or enjoying an intimate moment with a loved one.

Don’t worry when judgments come up (and they will), just notice and let them go. What’s key is to not fall into the common trap of judging yourself for judging. We strive to do this from a place of acceptance – embracing whatever thoughts and feelings show up without trying to push them away, or cling to them, but merely observing them without any agenda for control.

We’re also aiming for something called “beginners mind” – almost like you are an alien being transplanted into your body, exploring it for the first time with openness and curiosity.

Read more BEACON articles to deepen your understanding of how to practice mindfulness, acceptance, specific exercises and more. This is all you need to know to start incorporating mindfulness in your day-to-day life.

In fact, before you move on with your day, pause and notice the sensation of your next few breaths, or perhaps just savor some pleasurable sensation that is available to you, even if it’s just for a few seconds.

 

Research has shown that mindfulness can reduce anxiety and stress, improve working memory as well your ability to cope with physical pain.

Stronger Minds content is for informational purposes only, does not constitute medical advice, and is not a substitute for professional medical advice, diagnosis, or treatment. This content is not intended to establish a standard of care with a reader, you should always seek the advice of your mental health professional, physician or other qualified health provider with any questions or concerns you may have regarding a medical or mental health condition. If you think you may have a medical or mental health emergency, call your doctor, go to the nearest hospital emergency department, or call emergency services immediately. You should never disregard or delay seeking medical advice relating to treatment or standard of care because of information contained herein. Medical information changes constantly. Therefore the information herein should not be considered current, complete or exhaustive, nor should you rely on such information to recommend a course of treatment for you or any other individual. Reliance on any information provided herein is solely at your own risk.