Unlock inner peace by embracing mindfulness

Unlock inner peace by embracing mindfulness

Mindfulness is more than just a catchphrase — it is a proven practice that has the potential to transform mental, emotional and physical well-being.

As stress and anxiety levels continue to rise, incorporating mindfulness into daily routines is becoming increasingly essential for those seeking balance and peace.

Mindfulness can be used in therapeutic, home or work settings and is generally defined as a nonjudgmental awareness of one’s internal states and surroundings. It is the practice of bringing one’s full attention to the present moment, allowing thoughts, sensations and emotions to come and go without judgment.

Originating from ancient meditation practices, it is now widely recognized in Western psychology and healthcare as a vital tool for reducing stress and promoting overall health.

Whether through meditation, mindful breathing or present-focused awareness, everyone can benefit from practicing mindfulness. Mindfulness offers a wide range of benefits including increases in mental clarity, objectivity, self-control, pain tolerance, concentration and the capacity to relate to others and oneself with humanity, acceptance and empathy.

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Research shows mindfulness can improve physical health by reducing blood pressure, cortisol levels and heart rate, while improving sleep and increasing immune functioning through relaxation. Mindfulness can also help individuals gain the ability to control their thoughts and focus, which can improve one’s ability to cope with chronic pain.

Breathing exercises are a relaxation technique that includes being in the present moment, focusing on the air entering and exiting your nose while counting each breath from zero to 10 and then back down. It is important to pay attention to your thoughts and if you find your mind wandering, shift your focus back to your breath.

Mindfulness can help decrease symptoms of depression, anxiety and other mental health disorders. A helpful mindfulness technique is to distance yourself from negative thoughts and strengthen your “observing self ” to be less reactive towards your thoughts. Acceptance can also have a huge impact on mindfulness and alleviating dysfunctional symptoms. This can include acknowledging and embracing what feelings or thoughts are present and then letting go of the desire to change what has happened in the past.

Focusing on these techniques through meditation can help process things that are triggering. Studies have shown that practicing mindfulness can reduce rumination, improving working memory skills and increasing attentiveness. Several studies report that practicing mindfulness can decrease stress. A study (conducted by Donald et al., 2016) found that present-moment awareness can help an individual approach stress or a problem head-on rather than resorting to avoidance and other dysfunctional coping techniques.

Some ways to practice daily mindfulness include: living in the moment and paying attention to surroundings and actions accepting and treating yourself the way you would treat a friend focusing on breathing by taking in slow, deep breaths mindful eating, mindful moving and mindful coloring

For example, mindful eating involves paying attention to the colors, textures and tastes of food. More structured mindfulness techniques include body scans, meditations and guided imagery.

Mindfulness doesn’t require hours of meditation to be effective. Even small moments of mindful awareness — such as focusing on breathing during a stressful moment or paying attention to the sights and sounds of a walk — can make a significant impact. Anyone can practice mindfulness, regardless of age or lifestyle and its benefits can be felt immediately and provide a pathway to inner peace and improved well-being.

There has never been a better time to embrace this powerful practice. ¦

Mindful Minute by Kelly Myers, Psy.D., Counseling Associates of America, is dedicated to addressing mental health care and support for both individuals and couples.

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