In the hustle and bustle of modern life, finding moments of peace can seem nearly impossible. Yet, the practices of mindfulness and meditation offer a zero-cost, time-friendly path to calm. These long-standing practices, now backed by modern science, provide a powerful tool for improving mental health and fostering a sense of peace.
Understanding Mindfulness and Meditation
Before we get too far, it is important to understand that mindfulness and meditation are two different skills/practices. Mindfulness stands on its own, and meditation could be described as a more intentional or focused skill/practice of mindfulness. Often the two are used in conjunction, which can be somewhat misleading (and discouraging) for those who are interested in trying to integrate these skills into their everyday lives.
Mindfulness is the practice of being fully present and engaged in the moment, aware of your thoughts and feelings without judgment. Simply put, mindfulness is noticing. Noticing your thoughts, feelings, emotions, and five senses. Imagine being mindful in the car while driving. You may notice the feeling of the wheel on your palms, the sound of your tires on the road, the tension in your shoulders on the busy highway, thoughts about the meeting you are headed to, hunger in your stomach, frustration with the pace of the car in front of you, or joy with your favorite song playing through the speakers. There is no need to "change" your state of being in that moment, it will likely shift as you begin to non-judgementally notice your experience. Our experience does not stay in one place for long, it is naturally and constantly changing. The wonderful thing about mindfulness is that it can be done anywhere, anytime, and under any circumstance - making it an incredibly diverse skill.
Meditation, often used as a tool in mindfulness, involves techniques such as focusing on the breath, a sound, or a particular object to train attention and awareness. By training the mind and body through short or long spans of meditation, mindfulness becomes much more intuitively integrated throughout the day. This can be done multiple times at any point in the day, with most favoring the morning. For more religious readers, you may parallel this to a practice of prayer meant to center you on the morals and ethics you plan to practice throughout your day. It is important to know that meditation is not meant to be a specific practice of religion and pairs well with most already existing religious practices.
Benefits for Mental Health
Stress Reduction: One of the most well-known benefits of mindfulness and meditation is stress reduction. Regular practice helps in lowering the stress hormone cortisol, leading to a calmer mind and body. If left unchecked, Cortisol, often referred to as the "stress hormone," can cause a myriad of mental and physical issues in the body. We want to keep our Cortisol in a certain range and mindfulness and meditation are a proven way of doing so.
Anxiety Management: Studies have shown that mindfulness meditation can significantly reduce symptoms of anxiety disorders, including generalized anxiety disorder and social anxiety. Often our anxiety sends us off into past regrets or future catastrophes, so focusing on the moment is particularly effective at reminding our body that we are neither in the past nor the future.
Improvement in Depression: Mindfulness-based interventions can offer relief from depression, helping to break the cycle of negative thought patterns that often contribute to depressive episodes. By noticing the negative thought patterns we open up the possibility of either checking for truth or simply observing them. Too often we are convinced by the inner critic that we have little to no worth - these tools allow us to observe and choose not to believe this inner critic.
Increased Focus and Concentration: Regular mindfulness practice can increase the strength and endurance of your attention. It is important to understand that there is no universal standard for these practices - and thus no timeline or expectation for being proficient. The mind is trainable, and mindfulness and meditation with the intention of focus and concentration take practice. With that practice, many people report greater focus and concentration in everyday tasks or simply with the task they have in front of them. For all my nuero-divergent folks that have been put off by meditation: it's okay if you only meditate on one thing for 30 seconds before going to the next. Just follow the trails of the mind if you have to and feel free to reach out to me personally with questions on this.
Getting Started with Mindfulness and Meditation
Start Small: Begin with short periods of meditation, even just a few minutes a day, and gradually increase the duration.
Find a Quiet Space: Choose a quiet and comfortable place where you can relax without interruption.
Focus on Your Breath: Pay attention to the sensation of your breath as it enters and leaves your body. This focus will anchor you in the present moment.
Be Kind to Your Wandering Mind: It's natural for your mind to wander. Gently bring your focus back to your breath or five senses without judgment.
Incorporate Mindfulness into Daily Activities: Practice being present while eating, walking, or even during routine tasks like washing dishes.
Use Guided Meditations: Many apps and online resources offer guided meditations for beginners.
Incorporating Mindfulness in Everyday Life
Mindful Eating: Pay attention to the taste, texture, and aroma of your food. Eat slowly and savor each bite.
Mindful Walking: Focus on the sensation of your feet touching the ground, the rhythm of your steps, and the feel of the air on your skin.
Mindful Listening: Listen to others without forming responses in your mind while they are speaking. Focus entirely on their words and expressions.
It's common to face challenges when starting a mindfulness and meditation practice. You might feel restless, your mind might wander, or you might question if you're doing it 'right.' Remember, mindfulness is a skill that requires practice. Be patient with yourself and recognize that each moment of awareness is a step forward.
Please remember that mindfulness and meditation are not one-size-fits-all. They can be adapted to fit any lifestyle or belief system. Whether you're a busy professional, a stay-at-home parent, a student, or retired, these practices can be tailored to suit your unique circumstances and needs.
Embarking on a journey of mindfulness and meditation is a commitment to your mental well-being. It's a path that leads to a deeper understanding of yourself and a more harmonious way of interacting with the world.
Further Reading
To deepen your understanding of mindfulness and meditation, consider the following books:
"Wherever You Go, There You Are" by Jon Kabat-Zinn: A guide to mindfulness meditation and living.
"The Miracle of Mindfulness" by Thich Nhat Hanh: An introduction to the practice of mindfulness.
"Mindfulness in Plain English" by Bhante Henepola Gunaratana: A straightforward guide to the practice of meditation.
"10% Happier" by Dan Harris: A skeptic's journey into the benefits of meditation.
"The Power of Now" by Eckhart Tolle: A guide to spiritual enlightenment focusing on the importance of living in the present moment.
Through mindfulness and meditation, we can find peace in our lives, regardless of our external circumstances. By bringing our attention to the present moment, we open ourselves to experiencing life more fully and to discovering a deeper sense of peace and contentment.