What is mindfulness and how can I benefit from it?

Mindfulness is the ability to be fully aware of the present moment, entirely focusing on the task at hand regardless of how mundane it may seem.

The practice of mindfulness promotes well-being and can improve mental and physical health.

By being present in the moment one can enjoy the little pleasures of life which would otherwise be missed and prevents feelings of anxiety about the future or overconcerns about the past, therefore improving mental health.

Mindfulness also helps alleviate stress which benefits physical health in many different ways, such as lowering blood pressure, reducing chronic pain and inflammation and improving quality of sleep (Help Guide, n/d).

How can I practice mindfulness?

Mindfulness as an inherent state of conscious requires practice. Much like physical health, mental health can be improved with discipline and consistent exercise.

Meditation is a common form of mindfulness practice, which allows one to be entirely focused on that moment through different techniques such as breathing and body scan exercises. However, the practice of mindfulness on our day to day can also immensely benefit mental and physical health. There are many ways which mindfulness can be practiced, such as:

• Mindful walking

• Mindful eating

• Paying attention to breathing patterns throughout the day (Nelson, 2017).

In fact, mindfulness can be applied to any moment of your life which you wish to fully participate.

The following points can help with the achievement of a mindful state:

• Pay attention to the sensations in your body

• Breathe deeply through your nose and out your mouth.

• Notice how your abdomen fully expands with inhalation and sinks back with exhalation.

• Pay attention to the sensations of each breath

• Fully focus on the task at hand

• Notice all sensations involved, such as sight, touch, smell and sound.

• If you notice your mind wondering, bring your attention back to the task and the sensations of the moment (Healthline, 2020).

References

Healthline (2020). 12 Science-Based Benefits of Meditation. Retrieved from: https://www.healthline.com/nutrition/12-benefits-of-meditation#1.-Reduces-stress

Help Guide (n/d). Benefits of mindfulness. Retrieved from: https://www.helpguide.org/harvard/benefits-of-mindfulness.htm

Nelson, J. B. (2017). Mindful Eating: The Art of Presence While You Eat. Diabetes spectrum : a publication of the American Diabetes Association, 30(3), 171–174. DOI: https://doi.org/10.2337/ds17-0015