Experience the benefits of mindfulness with our curated resources. Learn techniques to increase awareness, reduce stress, and improve overall well-being through daily mindfulness practices.
Mindfulness is a simple yet incredibly effective practice providing a wide range of benefits for both physical and mental health. It is a way of paying attention to the present moment, without judgment or distraction, that can help us to feel more able to control our thoughts, emotions, and reactions.
Whether you're looking to manage stress, improve your mental health, or simply find more peace and balance in your life, incorporating mindfulness into your daily life can be an invaluable tool to improve your overall well-being.
What is Mindfulness?
According to mindful.org, “Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Mindfulness is a quality that every human being already possesses, it’s not something you have to conjure up, you just have to learn how to access it.” Mindfulness is the ability to be in the here and now.
Mindfulness Benefits
Practicing mindfulness has been shown to offer a wide range of advantages for both one's physical and mental well-being. Some of the most commonly recognized benefits include:
- Self-awareness of one’s thoughts and emotions
- Increase insight
- Improve focus and performance
- Reduce stress
- Relieve anxiety and depression symptoms
- Help with pain management and chronic diseases
- Reduce muscle tension
Because people already have the capacity to be present in the here and now, mindfulness doesn’t require people to change who they are. When practiced, mindfulness can encourage people to live more consciously in the present moment, which has health benefits and increases the general sense of wellbeing.
Mindfulness is evidence-based. By being present, people can experience less anxiety, worry less about the future, and reduce distressing feelings about past experiences because they are focusing on the here and now. By practicing being present, people are able to savor life’s moments. After all, mindfulness is a way of living. By focusing on the moment, the mind is able to be clear, and it’s grounding for the mind and body.
How to Practice Mindfulness
There are many ways to practice mindfulness, and different techniques may work better for different people. Mindfulness can take place:
- Sitting
- Standing
- Walking
- Moving
- Lying down
Take for instance, a person sitting in a chair. The observer may begin by noticing the sensations of how it feels to sit in the chair or how it feels with their feet on the floor. They may notice what they hear, smell, or see. They may begin to focus on their breath and begin taking deep breaths in through their nose and out through their mouth noticing how their chest rises and falls when they breathe. This is being mindful.
Mindfulness can be practiced by using the senses, such as aromatherapy. Another common mindfulness exercise is to take a mint or piece of candy and let it dissolve on the tongue, taking note of the sensations including the taste. A body scan is another mindfulness exercise that involves scanning the body from head to toe, observing any places of tension, and then directing the breath to those areas.
Mindfulness can be practiced in short micro-practices during the day or can extend to more in-depth practices such as meditation or yoga. Mindfulness can also help a person become more self-aware of their thought patterns and emotions.
It can also be practiced by doing everyday activities such as washing your hands or the dishes, being in the moment when playing with your kids and/or pets, fully engaging in an activity such as showering, watching a movie, or being present outdoors without distractions like your phone or getting lost in your thoughts such as what you need to do next.
Mindfulness is a great way to promote a healthy lifestyle. With mindfulness practice, people can become empowered, more self-aware, and reap the benefits it has to offer.
Mindfulness for Anxiety and Depression Treatment
The practice of mindfulness has been shown to be effective in anxiety and depression treatment. When an individual experiences anxiety or depression, they tend to get stuck in negative thoughts, emotions, and patterns. Mindfulness practices can help individuals to develop a more present-centered and non-judgmental approach to their thoughts and emotions, which can be particularly helpful with depression and anxiety treatment.
By learning to observe and accept anxious thoughts and feelings rather than trying to suppress or ignore them, individuals can develop a greater sense of control and empowerment over their anxiety. Furthermore, by learning to observe and accept negative thoughts and feelings rather than getting caught up in them, individuals can develop a more positive outlook on life and improve their mood.
Practicing mindfulness can also help reduce stress, which is a major contributor to both anxiety and depression. Mindfulness techniques, such as yoga, meditation, and deep breathing, can help calm the nervous system and reduce feelings of anxiety and depression. Additionally, being mindful of one's thoughts and emotions can help individuals identify and challenge negative or unhelpful thinking patterns, which can contribute to anxiety and depression.
Mindfulness in Therapy
Mindfulness has become an increasingly popular approach in the field of talk therapy, and for good reason. It has been shown to be effective in treating a wide range of mental health conditions, including depression and anxiety. Mindfulness can be incorporated into different forms of talk therapy to help clients develop a more open-minded and present-focused approach to their thoughts and emotions.
Cognitive-behavioral therapy (CBT) is one form of talk therapy that has been found to be particularly effective when paired with mindfulness practices. CBT is a psychological treatment that helps clients to identify and change negative patterns of thinking and behavior.
Mindfulness practices can be incorporated into CBT by teaching clients how to observe and accept their thoughts and emotions rather than trying to deny them. This can help clients to develop a greater sense of control and empowerment. It can also help individuals see things from a different perspective.
Another form of talk therapy that can be paired with mindfulness is acceptance and commitment therapy (ACT). ACT is a form of therapy that helps clients to accept difficult thoughts and emotions rather than trying to change them. This approach can assist clients in gaining confidence, as well as seeing things in a new light.
Dialectical behavior therapy (DBT) is another psychological treatment that incorporates mindfulness practices. DBT is a form of therapy that helps clients to develop coping skills to manage intense emotions. Mindfulness practices can be incorporated into DBT by teaching clients how to observe and accept their emotions and thoughts rather than trying to suppress or ignore them. As a result, clients may feel empowered and more in control to take on life’s challenges in the future.
In addition to traditional talk therapy, mindfulness can also be incorporated into other forms of therapy, such as art therapy and music therapy. For example, in art therapy, clients can be taught to use mindfulness practices to observe and accept their thoughts and emotions as they create art. In music therapy, clients can be taught to use mindfulness practices to observe and accept their thoughts and emotions as they make music.
It can be highly beneficial to speak to a mental health professional when learning to practice mindfulness. They can help determine the best approach for the individual and provide guidance and support. A mental health professional can also help identify any underlying problems that may be contributing to stress or mental health concerns and determine the most appropriate form of talk therapy for addressing those issues.
Getting Started with Talk Therapy
The simple practice of mindfulness has been shown to have numerous benefits for both physical and mental health. By taking the time to focus on the present moment and being aware of our thoughts and emotions, we can improve our overall well-being and reduce stress.
However, if you find that you are struggling with mindfulness or are in need of additional support, CHE Behavioral Health Services can help. Our team of trained professionals offers a variety of psychological services to help you incorporate mindfulness into your daily routine and improve your overall health and well-being.
For more information about mindfulness and treatment options offered by CHE, please call 888-515-3834. We are ready to talk and ready to listen.
Work Cited:
Mindful Staff. “What Is Mindfulness? - Mindful.” Mindful, 8 July 2020, www.mindful.org/what-is-mindfulness/.
