To cultivate the healing power of mindfulness requires much more than mechanically following a recipe or set of instructions. - Jon Kabat-Zin
To some, the practice of mindfulness may seem similar to many of the new-age wellness trends that quickly gain popularity on social media. However, mindfulness is a practice that dates back thousands of years. Originally, it was a practice rooted in Hindu and Buddhist traditions. Still, as it has made its way to the Western world, it evolved from its religious roots and became a secular practice backed by science and research. Today, mindfulness is practiced by individuals from all walks of life to reduce stress and enhance feelings of well-being.
Mindfulness is a form of meditative practice that elevates present-moment awareness (Ludwig & Kabat-Zinn, 2008). The scientific foundation for mindfulness rests on two key interventions: Mindfulness-Based Stress Reduction and Mindfulness-Based Cognitive Therapy. Both interventions have proven effective time and time again, and together they created a basis for ongoing research surrounding mindfulness techniques. In this research, the following things about the benefits of mindfulness were discovered (Staff, 2024):
- Decreased anxiety and depression.
- Improved immune function
- Improved mental clarity, focus, and overall brain function.
- Improved heart health due to decreased blood pressure.
- Improved self-confidence.
- Improved mood.
- Improved sleep.
If these improvements to well-being are alluring to you, here are a few mindfulness techniques to get you started in your practice.
- The Wheel of Awareness
- This can expand your awareness from yourself to your outer world for a full and encompassing sense of connection and knowing.
- Leaves on a Stream
- This will allow you to let go of problematic thoughts through practicing cognitive diffusion.
- Eye of the Hurricane Meditation
- Use this meditation to connect to a place of inner peace and calm.
For other mindfulness resources, you can visit www.mindful.org.
Now that you know the basics, all there is left to do is get started! Download this PDF for a full description of the practices listed above. Happy practicing!
Sources:
Ludwig, D. S., & Kabat-Zinn, J. (2008). Mindfulness in medicine. JAMA, 300 (11), 1350-1352.
Staff, M. (2024, February 21). The science of mindfulness. https://www.mindful.org/the-science-of-mindfulness/