Mindfulness: The Complete Guide

What is Mindfulness?

Mindfulness refers to a state of staying present in the current moment[cite: 5]. It involves being aware of one's thoughts, feelings, and sensations without any judgement[cite: 5]. Those include even the distressing ones which we may try to avoid[cite: 5].

It helps us foster openness and curiosity about how we are feeling[cite: 5]. We neither suppress those feelings nor try to dwell on them unnecessarily[cite: 5].

Mindfulness can be experienced by learning and practicing techniques such as Yoga, Meditation, and breathing[cite: 5].

Why is Mindfulness important?

Mindfulness has gained immense popularity in current times because it has proven to be beneficial for our mental health[cite: 5].

It is a powerful activity that even brings positive change in our brain structure and circuitry, specifically in those parts that are involved in attention, processing sensation, and internal focus[cite: 5].

Mindfulness can help us tackle negative feelings because we come to view them as passing mental events rather than as facts[cite: 5]. It exposes us to our distressing feelings as we are no longer avoiding them[cite: 5]. This helps us feel comfortable with those feelings, and then the intensity of the distress or the emotional pain goes down[cite: 5].

An important aspect of mindfulness is controlling our attention, focusing on the present moment, and letting our distracting thoughts and feelings pass away[cite: 5]. This has proven to help people become better at controlling or regulating their attention, and experience improved concentration/focus[cite: 5].

Mindfulness has also been linked with self-acceptance, self-compassion, gratitude, and spirituality[cite: 5]. These values can help us lead a fulfilling life with greater satisfaction and positive experience[cite: 5].

Finally, mindfulness has also been incorporated into psychological therapies or mental health treatments[cite: 5]. These are:

• Mindfulness based Stress reduction: People are taught mindfulness exercises that they can do every day[cite: 5]. They are also encouraged to attend classes and a weekly retreat where they get to learn and practice mindfulness[cite: 5]. This can help them manage stress in life which could be affecting their physical and mental health[cite: 5].
• Mindfulness based Cognitive Therapy (MBCT): This psychological therapy has been primarily used in the treatment of depression that keeps on occurring repeatedly[cite: 5]. It helps people re-look at their relationship with their negative thoughts and feelings[cite: 5]. They eventually come to see those feelings as passing events which no longer induce distress[cite: 5].
• Dialectical Behavioural Therapy (DBT): DBT has been used for the treatment of suicidal and self-injurious behavior[cite: 5]. It involves teaching people mindfulness, which they can use to cope with difficult events in their life without resorting to intense emotional reactions[cite: 5].
• Acceptance and Commitment Therapy (ACT): ACT helps people understand that avoiding their negative thoughts and feelings will lead them to experience more distress[cite: 5]. It teaches people mindfulness so they no longer avoid those negative thoughts and accept them as they come[cite: 5]. It also helps people realize what their values are, commit to those values, and bring change in their life[cite: 5].

These therapies have helped people with depression, anxiety, stress, worry, and substance use[cite: 5].

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How to lead a more mindful life?

There are a few ways to lead a more mindful life[cite: 5].

Learn more about Mindfulness

• Reach out to people around you who practice yoga, meditation, or breathing exercises[cite: 5]. Ask them about their experience[cite: 5].
• Use the internet to find out more about easy-to-do mindfulness activities[cite: 5].
• You can also look for books, videos, or courses that teach mindfulness[cite: 5].

Evaluate your beliefs around mindfulness

• How do you feel about practicing Mindfulness?[cite: 5]
• Do you still feel it is not for you?[cite: 5]
• You are allowed to have these doubts[cite: 5].
• Give mindfulness a try for at least 2 weeks, and then make a decision[cite: 5].

Take your first step

• Start with easy-to-do mindfulness activities such as body scan, mindful eating, mindful walking, and so on[cite: 5].
• Learn meditation or Yoga by joining an offline meditation center[cite: 5].

Consider seeing a talk therapist

• If you are experiencing distress or emotional pain in your life, you can benefit by talking about that to a professional[cite: 5].
• Some talk therapists may teach you mindfulness as part of a mental health treatment[cite: 5].
• You can look for therapists who practice therapies that have mindfulness as a component[cite: 5]. These can be MBCT, DBT, ACT, and so on[cite: 5].