In recent years the concept of mindfulness has been gaining more attention in popular culture. Research has linked mindfulness to better sleep quality, improved immune function, and even lowered blood pressure. Mindfulness has also been shown to reduce symptoms associated with anxiety and stress, improve emotional regulation skills, and increase the ability to focus and concentrate.
How it Works:
The practice of mindfulness, at its core, is purely about being intentional with your focus and awareness, and bringing your attention to the present moment, in the here and now. It’s also about noticing when you’ve become distracted or if your thoughts have gone somewhere else, and then again bringing your awareness back to the here and now.
Research has found that those who practice consistent mindfulness meditation have changes to their physical brain structure. Through the process of neuroplasticity, the brain creates new connections and pathways that change how we think and react. Noteworthy structural changes to the brain as a result of mindfulness practice include an increased thickness in the areas of the brain that are responsible for learning, memory, and emotion regulation. As well as a decrease in the matter around the part of the brain associated with stress and anxiety.
How to Start a Mindfulness Practice:
The idea of practicing mindfulness can seem overwhelming, but a big part of being mindful is doing so in a non-judgmental way. Allow yourself to start just by noticing your breath. Let yourself just pay attention without judgment or expectation. As you focus on your breath, notice if your mind starts to wander (spoiler alert, it definitely will!) and when it does, just acknowledge it, and come back to the breath. That’s the basis of mindful meditation.
One of the best ways to incorporate mindfulness is through the five senses. One of my favorite mindfulness activities is mindfully eating a decadent piece of dark chocolate. Start by noticing the wrapper, the colors, textures, size, and shape. Slowly unwrap the candy paying attention to the sound of the paper, the creases and edges, the feel on your fingers. Deeply inhale and smell the treat, let yourself notice the fragrance. Take a tiny taste and let it sit on your tongue noticing as it dissolves. Take a bigger bite and roll it around in your mouth, notice the texture, the flavor, the sensation, what happens to your taste buds. Continue savoring mindfully until it’s gone, then reflect on the experience.
For more information on how starting a mindfulness practice can improve your mental health, contact LiveFree Counseling at 720.465.6180.
