So What is Mindfulness?
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Mindfulness, according to Marsha Lineham, creator of DBT, is “the act of consciously focusing the mind in the present moment without judgment and without attachment to the moment. When mindful, we are aware in the present moment. We can contrast mindfulness with automatic, habitual, or rote behavior or activity. When mindful we are alert and awake, like a sentry guarding a gate… Mindfulness practice teaches us to move into the moment and become aware of it, functioning from there.”
Simply put, mindfulness is awareness in the present moment with an attitude of acceptance, not judgment.
Let’s Talk Benefits
Studies have shown anywhere from 40%-95% percent of what we do is done out of habits or habit loops. We mindlessly go through our days, responding to situations, saying things to others without really moving with intention of how we really want to do things or being aware of the things we want to notice. I think of times in my life I've been particularly rushed and go into a harried autopilot, not thinking about what would really be helpful such as not losing my keys as I’m rushing around or taking a deep breath and proceeding with intention. Another benefit of living with mindfulness is that when we begin to be mindful and notice how we are doing things, what we are saying to ourselves, and what we are feeling in the moment, we begin to get information about ourselves. Information is power, and when it’s information about ourselves and our inner workings, it is often a catalyst for positive change.
Other than that, mindfulness has been shown to help with mental health (improve depression, anxiety, etc.), decrease stress levels, improve interpersonal relationships, decrease anger and irritability, and even enhance immune response!
How do we do the Mindful?
“Mindfulness can be practiced at any time, anywhere, while doing anything. Intentionally paying attention to the moment, without judging it or holding on to it is all that is needed. “ -Marsha Lineham
At its best, when we get good at mindfulness through practice, it is woven through our day. We move through life with intention, in the moment, with acceptance.
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But, it can be very hard to unwire the autopilot way that we often walk through existence, so starting a mindfulness practice is often very helpful and beneficial. It is like going to the mind gym and working out the brain at certain times so that our brains can be strong all the time. And just like getting fit, it does take work, but as we keep at it we can see benefits.
With all the mindfulness practices, remember that the goal is to be focused on what you are intending to be focused on with an attitude that is not negative or judgmental. Every time the mind inevitably wanders or has a judgmental thought, simply notice it and *gently* redirect the thinking back to what you are trying to focus on. That is essentially one big brain rep. Keep doing that over and over again.
Some Mindfulness Practices (or different brain workouts)
● Mindfulness walk: take a walk and notice in detail your surroundings- the sky, a tree, the sound of crickets, etc.
● Mindfulness observation: take something, anything- a fall leaf, a raisin, whatever and observe it down to every little detail using all of your senses if possible.
● 5 Senses Mindfulness: Move through your five senses and notice: 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
● Mindful Breathing: Do slow, deep breathing and be mindful of the feelings and sensations of breathing as you do this.
● Mindful Chores: set an intention to do a chore- folding laundry, cleaning the house, taking out the trash, etc. with mindfulness during the whole task.
● Mindful for a Time: choose a time limit, set a timer, and whatever you’re doing, try to be mindful for the time limit you have set for yourself.