What is mindfulness and how can you practice it?
By Lourdes De Las Heras, Clinical Lead Therapist, iHealthOX
Our minds have never been busier — if you’re not convinced, just count how many internet browser tabs you have open at this very minute. In much the same way, our minds have many “tabs” open at once, juggling various schedules, worries, and commitments. All the while, we may forget to breathe and be appreciative of what is happening in the moment.
History of mindfulness
Mindfulness is a practice that is rooted in the Buddhist and Hindu faiths and practiced by many religious groups throughout history. John Kabat-Zinn, the creator of the Mindfulness-Based Stress Reduction program (MBSR) which popularized mindfulness as a secular practise in the western world, defines mindfulness as “the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”
Key benefits of mindfulness
Those who incorporate mindfulness into their daily lives report many benefits including:
- Reduced stress
- Reduced rumination (repetitive focus on thoughts that cause distress)
- Improved working memory
- Improved focus
Myths about mindfulness
To successfully understand and become more mindful, it helps to let go of the common myths and expectations you might have about mindfulness and how it can improve your life.
Myth 1: Mindfulness is about religion
Although mindfulness is rooted in many religious groups — especially eastern religions like Buddhism and Hinduism — it has become a popular therapeutic technique for everyone. While religious groups might develop mindfulness through prayer, those who engage in secular practice focus on becoming more mindful in other ways, like by enjoying a beautiful sunset.
Myth 2: Mindfulness is a cure
Although mindfulness is a powerful mental health technique, it’s not a cure for all of life’s problems. Instead, it will help improve overall well-being.
Myth 3: Mindfulness and meditation are the same thing
Meditation and mindfulness are often confused. Meditation is one of many different ways to practice mindfulness, whereas mindfulness is a quality you develop through using the five senses to enhance awareness in your daily life e.g. observing a bug or describing the smell of your morning coffee.
Myth 4: Mindfulness will always be a positive experience
Although developing mindfulness can help improve your overall well-being, it’s not always going to be a pleasant experience. As you become more aware of things in your life, or about yourself, you might find situations uncomfortable to deal with. The good news is that mindfulness allows you to be present to the experience rather than running away from it.
How to become more mindful
There are many ways you can practice mindfulness. Some of the most common practices you can do to make mindfulness a daily habit include:
- Walking in nature
- Breathing deeply
- Disconnecting from your phone so you can take in what is around you
- Avoiding multitasking and on a single activity.
- Setting a time to practice mindfulness, like brushing your teeth in the morning.
- Engaging your five senses to notice what is happening around you.
Learn more about how iHealthOX can help you prioritize your whole health and well-being.
Lourdes De Las Heras, Clinical Lead Therapist, iHealthOX, holds a Master’s in Developmental Neuroscience and Psychopathology from University College London (UK) and a Master’s in Social Work from Columbia University (USA). She worked as a Licensed Social Worker in New York City and is registered with the Ontario College of Social Workers and Social Service Workers (OCSWSSW).
She has worked in research labs, inpatient psychiatric hospitals, and outpatient settings. She has experience delivering short-term parenting interventions, individual and group psychotherapy, crisis interventions, and complex-care management. She is versed in Psychoeducation, Dialectical Behaviour Therapy (DBT), and Mentalization-based therapy (MBT) approaches. She is also passionate about clinical interventions that can be incorporated into our everyday lives to enhance sleep, movement, relaxation, socialization, and eating.
Article sources:
Positive Psychology: History of mindfulness: From east to west and religion to science
Positive Psychology: 5 differences between mindfulness and meditation
American Psychological Association: What are the benefits of mindfulness
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