What is Mindfulness?
Mindfulness is a type of attention-based meditation from the Buddhist belief that the mind and body influence and interact with each other [7]. Mindfulness aims to help individuals relate with negative feelings through new processes and strategies such as observation, description, acting with awareness, nonjudgment, and nonreacting [7]. Mindfulness increases self-awareness, focused attention, and emotion regulation through acceptance processes as well [3]. Overall, mindfulness techniques and interventions have been determined in research to significantly decrease anxiety [1,2,3,4,5,6,7,8].
How to Achieve a Mindfulness State
An individual first needs to prepare for practicing mindfulness because it does not come naturally to those who suffer from anxiety. Three components must be met to obtain a state of mindfulness [2]:
1. Clear intention as to why one is practicing, such as for self-regulation, self-exploration, or self-liberation.
2. An attention characterized by the observation of the individual’s moment-to-moment experience without interpretation, elaboration, or analysis.
3. A quality of attending characterized by an attitude of acceptance, kindness, compassion, openness, patience, nonstriving, equanimity, curiosity, and nonevaluation.
Preparation for a Mindfulness Session
1. First, set your intention, or your why for doing this [2].
A good why may be that you want to decrease your general anxiety throughout the day.
2. Next, look around you and notice the present moment.
Take a mental note of the animals, objects, and sensations that you are feeling. Adjust your environment to be conducive to practicing mindfulness and make sure the TV is turned off, your phone is away, and you are sitting or lying in a comfortable place [2].
3. Last, eliminate any feelings or thoughts of negativity.
You cannot achieve mindfulness with negative thoughts [2]. If you find this difficult to do, try focusing on your why a little bit longer and this may help you adjust to a more positive attitude to begin. Now you are ready to begin your mindful practice, which ideally can be performed 45 minutes every day.
Steps for Mindfulness-Based Stress Reduction (MBSR)
1. The first step is to perform a 20-minute body scan in the morning. First, focus on your breath, then start at your toes and focus on each section of your body up to the brain. With each body section, observe your sensations, and then intentionally relax each body part.
2. Next, perform a 20-minute sitting meditation in the evening. This meditation involves focusing your attention to the simple fact that you are alive, present, and existing. When any thoughts come in to interrupt, acknowledge the thought exists, and refocus your attention to your presence. If you find it difficult to come back to focusing on existing, then focus on your breath to re-shift your focus to the present moment. Remember, do not judge yourself for these thoughts. Just simply re-shift your focus without judgment.
3. In addition to the body scan and meditation, perform a stretch and breath exercise 1 to 2 times per week, or more if possible. Many individuals prefer relaxation yoga. During the yoga exercises, practice mindfully attending to the feeling and sensations throughout your body in each stretch. Observe the natural movements of your breath during these exercises and notice the experience within your whole body.
Informal Ways to Weave Mindfulness into Your Day
From Dr. Saki Santorelli at Stanford Health:
Take a few minutes in the morning to be quiet and meditate, sit or lie down and be with yourself, listen to the sounds of nature or take a slow, quiet walk.
While your car is warming up, take a moment to quietly pay attention to your breathing.
While driving, become aware of body tension, e.g., hands around the steering wheel, shoulders raised, stomach tight, etc. Consciously work at releasing that tension. Does being tense help you to drive better? What does it feel like to relax and drive?
Decide not to play the radio and be with yourself.
Stay in the right lane and go the speed limit.
Pay attention to your breathing or to the sky, trees, when stopped at a red light or toll plaza.
After parking your car at your workplace, take a moment to orient yourself to your workday.
While sitting at your desk, monitor body sensations and tension levels, and consciously attempt to relax and let go.
Use your breaks to truly relax rather than simply “pause”. For example, instead of having coffee, take a 2-5 minute walk, or sit at your desk and recoup.
At lunch, changing your environment can be helpful.
Try closing the door (if you have one) and take some time to consciously relax.
Decide to “stop” for 1-3 minutes every hour during the workday. Become aware of your breathing and bodily sensations. Use it as a time to regroup and recoup.
Use everyday cues in your environment as reminders to “center” yourself, e.g., the telephone ringing, turning on the computer, etc.
Take some time at lunch or break to share with close associates. Choose topics not necessarily work related.
Choose to eat one or two lunches per week in silence. Use it as a time to eat slowly and be with yourself.
At the end of the workday, retrace your activities of the day, acknowledging and congratulating yourself for what you’ve accomplished and make a list for tomorrow.
Pay attention to the short walk to your car, breathing in the crisp air. The feeling of the cold or warmth of your body, try to accept it rather than resist it. Listen to the sounds outside the office. Can you walk without feeling rushed?
While your car is warming up, sit quietly, and consciously make the transition from work to home. Take a moment to simply be; enjoy it for the moment. Like most of us, you’re headed into your next full-time job: home!
While driving, notice if you are rushing. What does it feel like? What could you do about it? Remember, you’ve got more control than you imagine.
When you pull into the driveway or park on the street, come back to the present. Orient yourself to home.
Change out of your work clothes when you get home; it helps you to make a smoother transition into your next “role”. Say hello to each family member; center yourself to home. If possible, make time to take 5-10 minutes to be quiet and still.
Need help starting your mindfulness practice? Check out our store for some ideas!
References:
- Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of consulting and clinical psychology, 78(2), 169. https://doi.org/10.1037/a0018555
- Kabat-Zinn, J.; Maisson, A.O.; Kristeller, J.; Peterson, L. G.; Fletcher, K.E.; Pbert, L.; Lenderking, W.R.; Santorelli, S.F. (1992). Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. Am J Psychiatry, 149(7), 936-943. https://doi.org/10.1176/ajp.149.7.936
- Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., ... & Hofmann, S. G. (2013). Mindfulness-based therapy: a comprehensive meta-analysis. Clinical psychology review, 33(6), 763-771. https://doi.org/10.1016/j.cpr.2013.05.005
- Kishita, N., Takei, Y., & Stewart, I. (2017). A meta‐analysis of third wave mindfulness‐based cognitive behavioral therapies for older people. International journal of geriatric psychiatry, 32(12), 1352-1361. https://doi.org/10.1002/gps.4621
- Miller, J. J., Fletcher, K., & Kabat-Zinn, J. (1995). Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders. General hospital psychiatry, 17(3), 192-200. https://doi.org/10.1016/0163-8343(95)00025-M
- Praissman, S. (2008). Mindfulness‐based stress reduction: A literature review and clinician’s guide. Journal of the American Academy of Nurse Practitioners, 20(4), 212-216. https://doi.org/10.1111/j.1745-7599.2008.00306.x
- Spijkerman, M. P. J., Pots, W. T. M., & Bohlmeijer, E. (2016). Effectiveness of online mindfulness-based interventions in improving mental health: A review and meta-analysis of randomised controlled trials. Clinical psychology review, 45, 102-114. https://doi.org/10.1016/j.cpr.2016.03.009
- Vøllestad, J., Nielsen, M. B., & Nielsen, G. H. (2012). Mindfulness‐and acceptance‐based interventions for anxiety disorders: A systematic review and meta‐analysis. British journal of clinical psychology, 51(3), 239-260. https://doi.org/10.1111/j.2044-8260.2011.02024.x