What is mindfulness and how can it help reduce stress?
In this fast-paced life, it’s becoming increasingly difficult to slow down. We often ignore our well-being, neglecting both our physical and mental health. Mindfulness is the practice of being fully aware—both body and mind—of what is happening in the present moment. It involves engaging the senses and bringing awareness to our thoughts and sensations, observing them, and learning to become unbothered by them, allowing them to pass.
Psychologically, we often grapple with negative and repetitive thoughts, while physically, chronic ailments and pain can lead to suffering. Trauma from events and experiences in our lives can be easily triggered. One key insight I gained from taking a mindfulness course is that worrying, negative self-talk, and avoidance only add to our suffering—it’s as if the suffering is doubled. Mindfulness teaches us how to acknowledge our thoughts, emotions, and bodily sensations in the present moment, accept them, and allow ourselves to remain unaffected by them.
In this article, we share what we’ve learned from our personal experience with Mindfulness-Based Stress Reduction (MBSR) training. Bringing focus to the present takes practice, discipline, and repetition. Formal practices, for example, can include setting aside time to concentrate on breathing, bodily sensations, and other senses. Informal practices can be integrated into daily activities such as eating, walking, or performing household tasks. Applying mindfulness practices to daily life has many benefits including:
- Create self-awareness
- Less stress and anxiety
- More calm and peace
- Brings a more balance to your life
- Letting go of recurring negative thoughts
- Improve overall psychological and physical well being
Here is an overview of the different types of mindfulness practices including, mindfulness meditation, journaling, yoga, waking and eating.
Mindfulness meditation
Contrary to popular belief, mindfulness meditation is not intended for relaxation; rather, it focuses on bringing attention and awareness to what is happening in the present moment. It means experiencing your thoughts, emotions, and bodily sensations while remaining still—whether sitting, standing, or lying down—in a quiet space and focusing on your breath. Engage your senses of hearing, smell, taste, and touch to deepen your connection to the present. Start with short sessions of 15 minutes, gradually increasing to 30 minutes, 45 minutes, or even an hour. The ideal duration for maximum benefit is 15 to 30 minutes per day. Set a timer with an alarm to help you stay on track.
As you experience thoughts, feelings, and bodily sensations, your mind may wander. When this happens, gently bring your focus back to your breath and continue. This practice takes time, so be patient with yourself. Over time, you’ll likely notice improvements in your stress levels, sleep, mental clarity, and overall well-being.
Mindfulness journaling
Mindful journaling is the practice of writing down the thoughts that arise in the present moment. Similar to meditation, it involves acknowledging your thoughts, feelings, and bodily sensations, and then writing about your experiences. Be free and authentic in what you write; don’t worry about correcting mistakes. The goal is to express whatever comes to mind through writing. This practice helps reduce stress by addressing your thoughts in a direct and non-judgmental way. Select topics that resonate with you in the moment, and keep your journal private, as these are your thoughts meant solely for you.
Mindful yoga
If you practice yoga, you might find yourself following the poses as guided by your instructor, focusing on achieving the correct form. However, in mindful yoga, you not only move through the poses but also pay attention to the transitions and the sensations that arise in your body. This practice encourages you to notice any thoughts or feelings that come up—whether they be fear, worry, or anxiety. You may also experience joyful moments, shifting into feelings of gratitude and connection. By cultivating this awareness, mindful yoga fosters a deeper understanding of your body and mind, enhancing both your physical practice and emotional well-being.
Walking Meditation
When feeling stressed or anxious, going for a walk can be an effective way to manage those feelings. In mindful walking, the intention is to remain present by bringing awareness to your body as you focus on your movements. With each step, take note of the thoughts and feelings that arise. Pay attention to the sounds, sights, and physical sensations around you, such as the gentle breeze in the air or the warmth of the sun on your skin. This practice not only helps to ground you in the moment but also fosters a sense of calm and clarity, allowing you to reconnect with your surroundings and yourself.
Mindful eating
Taking the time to evaluate what you are putting into your body through your senses—touch, smell, sight, and sound—is essential for mindful eating. As you slow down the act of eating, you begin to appreciate all aspects of the experience, from the textures of the food to its aromas and flavors. The goal is to learn and practice how to be fully present in the moment, fostering a deeper connection to your food and promoting healthier eating habits while increasing awareness.
How to select which technique to use?
To get the most benefit from your mindfulness practice, choose a technique that resonates with your current state of mind. Here are some examples:
- If you feel tension or stress in your body, try mindful yoga.
- If you have racing thoughts, consider mindfulness journaling.
- If you’re feeling anxious or overwhelmed, try walking meditation.
- If you’re experiencing any of the above, mindfulness meditation may be beneficial.
To maximize the benefits of these practices, set specific goals for yourself. Start with one technique, such as mindfulness meditation, for 15 minutes a day a couple of days a week. Once you feel comfortable, gradually increase the duration to 30 minutes and then to an hour. Pay attention to how you feel at the end of each session and adjust the frequency or incorporate additional techniques as needed. Depending on your goals, select the technique and the rhythm of your practice that works best for you.
These techniques of mindfulness practices are provided in the MBSR workbook along with the accompanying guided meditation exercises.
