You may have seen headlines about mindfulness in the news or on your favorite social media site touting its benefits, like lower blood pressure and stress levels. Mindfulness is a state of awareness that allows you to fully experience and appreciate the present moment. It’s not a religion or a set of beliefs, but rather a practice that anyone can learn. It is about becoming aware of your thoughts, emotions and physical sensations while focusing on your breath. It strengthens your brain’s focus and helps you tame anxious thoughts. It can even help you get more sleep. There are many ways to practice mindfulness, and the more you do it, the more beneficial it becomes.
Our busy minds are filled with a variety of things, but they don’t always have anything to do with what is happening in the moment. Being mindful gives us the skills to bring our attention back to the moment when our minds wander and to notice the negative effects of ruminating and dwelling on past or future events or feelings. Mindfulness also teaches us to accept negative emotions and not take them personally.
Studies show that mindfulness can increase gray matter in areas of the brain involved in memory, learning, empathy and emotional regulation, as well as decrease inflammation in the body. It can also help you feel happier and more calm. A study in 2014 found that people who were regularly practicing mindfulness were less depressed and more emotionally stable, and were able to deal with stressful situations better. It can also improve your relationships by helping you be more attentive and to listen and understand other’s perspectives.
Mindfulness practices can be as simple as sitting with your eyes closed and concentrating on your breathing, noticing the colors, textures, sounds and smells of your surroundings and the sensations of movement of your body. It can also be as complex as a formal meditation session with an instructor in a therapeutic setting, but regardless of the method you choose, the key is to practice consistently and patiently. It takes time for the mind to settle down and to develop a regular meditation habit, just as it takes time to build muscle strength or learn a musical instrument.
If you are interested in learning more about mindfulness, there are plenty of resources online to get you started. Remember, however, that if you are struggling with underlying issues, such as trauma or depression, working with a mental health professional who has training in mindfulness can be helpful. If you are not ready to commit to a formal mindfulness practice, try listening to music or taking a walk outdoors in nature to immerse yourself in the environment around you. Whatever you do, just be sure to set realistic goals and be kind to yourself. If you fail to meet those goals one day, try again tomorrow. You will be rewarded for your efforts. You’re worth it..