What Is Mindfulness?
Mindfulness is the practice of becoming more fully aware of your present moment—totally and without judgment—instead of projecting into the future or fixating on the past. It incorporates a heightened awareness of sensory stimuli (feeling body sensations, paying attention to your breathing, and more).
If you’re constantly battling thoughts that make you uneasy, it may be time to begin a mindfulness practice to come back to the now. Breaking Dawn Therapy provides personalized mindfulness guidance.
The rest of the article on “what is mindfulness?” will cover the benefits and the various ways to practice mindfulness.
How Does Mindfulness Help?
Mindfulness helps in the following ways:
- Reduced rumination. Several studies have shown that mindfulness reduces rumination in patients with mood disorders. It portrays feelings and thoughts as fleeting experiences that shouldn’t define you.
- Stress reduction. Many adults struggle with chronic stress, leading to an increased risk of depression and anxiety—amongst other health problems. Various mindfulness stress reduction programs combat stress triggers and soothe the accompanying feelings.
- Better emotional regulation. Mindfulness helps you identify and manage your feelings. It allows you to revel in your emotions or rein them in, depending on the situation.
- Improved focus. Since mindfulness encourages focus on the now, it can increase your attention span by shutting off distracting information.
- Relationship satisfaction. Studies have shown that more mindful people accept their partner’s flaws and imperfections, leaving them more satisfied with the relationship.
The Different Ways to Practice Mindfulness
To further this post on “what is mindfulness?”, here are some ways you can practice mindfulness.
Mindfulness Exercises:
Whole-Body Scan:
The whole-body scan exercise focuses on paying attention to the sensations coursing through your body. Here are the steps to follow:
- Sit or lie in a comfortable position.
- Pay attention to the sensation in your feet.
- Check for feelings of warmth, pressure, pain, coolness, tingling, etc.
- Make a mental note of the sensation.
- Repeat the process for your calves, thighs, pelvis, stomach, chest, back, shoulders, arms, hands, fingers, neck, and head.
- Follow the order listed above to complete the first set.
- Switch the order (from head to feet) to complete a second set.
- Move slowly for the best results.
Mindful Eating:
Mindful eating puts all your attention on the food in front of you. It’s best to practice this exercise with a food item you can conveniently hold in your hand (cut-up pieces of steak, raisins, cookies, etc.) Follow these steps:
- Pay attention to how the food looks on the table in front of you (color, size, light reflections).
- Pick up the piece of food with your hand.
- Roll it around your fingers and palm, paying attention to the texture (soft, rough, smooth, firm).
- Take the piece of food up to your nose, paying attention to the smell.
- Put the food in your mouth, paying attention to how it feels on the tongue.
- Chew the food, further checking for differences in texture and changes in body sensation.
Mindfulness Meditation:
Meditation is another way to pay attention to the present moment. The approach focuses on using breathing as a tool. You need to practice meditation for 20-30 minutes per day.
Here are the steps to practicing meditation:
- Find a quiet location.
- Set a timer to your desired practice length.
- Sit in a chair or on the floor with your back straight.
- Cross your legs in a yoga pose if on the floor.
- Rest your palms on your thighs.
- Breath in normally, paying attention to the air as it enters and leaves your nostrils.
- Pay attention to the sounds accompanying inhalation and exhalation.
Your mind will wander during meditation. Therefore, you must make conscious efforts to return to the moment.
Michigan Virtual Therapy Practice | Breaking Dawn Therapy
Mindfulness has many benefits, from stress reduction to enhanced cognitive function. However, you need to seek counseling services from a qualified therapist for a customized and personalized program.
Are you searching for a “therapist near me?” Breaking Dawn Therapy offers virtual therapy and mindfulness counseling.
If you still have more questions after reading this “what is mindfulness” blog, Breaking Dawn Therapy can help. Contact us today at (734) 457-1253 to schedule an appointment.
