{"id":4703,"date":"2024-06-03T08:13:27","date_gmt":"2024-06-03T02:43:27","guid":{"rendered":"https:\/\/atmanramayana.foundation\/journal\/?p=4703"},"modified":"2024-06-03T19:32:30","modified_gmt":"2024-06-03T14:02:30","slug":"mindfulness-what-is-it-and-how-can-i-practice-it","status":"publish","type":"post","link":"https:\/\/atmanramayana.foundation\/journal\/mindfulness-what-is-it-and-how-can-i-practice-it\/","title":{"rendered":"Mindfulness: What Is It And How Can I Practice It?"},"content":{"rendered":"<h2 class=\"section_heading\">What Is Mindfulness?<\/h2>\n<div class=\"section-content wysiwyg-content blue-bullets\">\n<p>Mindfulness, at its roots, is nonjudgmental awareness.<\/p>\n<ul>\n<li>\u201cI\u2019m scattered and stressed out\u201d is a simple observation that puts you in a position to make clear, intentional choices.<\/li>\n<li>\u201cI\u2019m scattered and stressed out\u2014so something must be wrong with me, and I\u2019ll never be able to get anything done\u201d is a judgment that\u2019s both false and discouraging, sending you down a wormhole of rumination and distraction.<\/li>\n<\/ul>\n<p>Mindfulness puts a pause between what\u2019s happening and how you react to it. As neurologist and psychiatrist Viktor Frankl allegedly put it, \u201cBetween stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.\u201d<\/p>\n<section id=\"what_is_mindfulness_section\" class=\"article-section\">\n<div class=\"section-content wysiwyg-content blue-bullets\">\n<p>Mindfulness gives you an opportunity to make conscious decisions rather than spinning out on autopilot. In other words, when you\u2019re able to pause for just a moment before reacting, your choices are more likely your own; when you\u2019re operating reflexively, you\u2019re owned by your circumstances.<\/p>\n<p>The language used to describe \u201cmindfulness\u201d can be off-putting. It can sound fluffy\u2014vague or idealistic\u2014like it\u2019s meant for somebody sitting on a mountaintop in the Himalayas or, alternately, ladies who lunch in yoga pants.<\/p>\n<p>But according to Jon Kabat-Zinn, professor emeritus of medicine and founder of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical School, it\u2019s really just a way of learning how to manage the inevitable unpredictability of life. In his words, \u201cYou can\u2019t stop the waves, but you can learn to surf.\u201d<\/p>\n<\/div>\n<\/section>\n<section id=\"benefits_of_mindfulness_section\" class=\"article-section\">\n<h2 class=\"section_heading\">Benefits of Mindfulness<\/h2>\n<div class=\"section-content wysiwyg-content blue-bullets\">\n<p>Mindfulness practices can support not only psychological markers for well-being, but also physical benefits of stress reduction and brain functioning.<\/p>\n<p>A 2018 meta-study of mindfulness-based stress reduction techniques on employees\u2019 mental health reported the strongest outcomes to be reduced levels of emotional exhaustion (a dimension of burnout), stress, psychological distress, depression, anxiety and occupational stress. Researchers observed improvements in terms of mindfulness, personal accomplishment, (occupational) self-compassion, quality of sleep and relaxation<span class=\"footnote-text-wrapper\"><sup aria-expanded=\"false\"><a class=\"footnote-links\" href=\"https:\/\/www.forbes.com\/health\/mind\/how-to-practice-mindfulness\/#footnote_1\">[1]<\/a><\/sup><\/span>.<\/p>\n<p>Meanwhile, another study in\u00a0<em>Psychiatry Research: Neuroimaging<\/em> found participation in mindfulness programs to be associated with changes in gray matter concentration in a person\u2019s brain regions involved in learning and memory processes, emotion regulation, self-referential processing and perspective taking<\/p>\n<section id=\"benefits_of_mindfulness_section\" class=\"article-section\">\n<div class=\"section-content wysiwyg-content blue-bullets\">\n<p>Other research from\u00a0<em>Perspectives on Psychological Science<\/em>\u00a0also suggests a nonjudgmental awareness of one\u2019s experiences in the present moment produces beneficial effects on the person\u2019s well-being and relieves both psychiatric and stress-related symptoms. What\u2019s more, the evidence suggests a mindfulness practice is associated with neuroplastic changes in the brain structure, which are responsible for establishing self-regulation processes<span class=\"footnote-text-wrapper\"><sup aria-expanded=\"false\"><a class=\"footnote-links\" href=\"https:\/\/www.forbes.com\/health\/mind\/how-to-practice-mindfulness\/#footnote_3\">[3]<\/a><\/sup><\/span>.<\/p>\n<p>What does all this science-speak mean? Simply, if you have a regular mindfulness practice, even when you\u2019re not actively meditating, your brain is primed to help you maintain your equilibrium and think more clearly.<\/p>\n<p>But how exactly does one achieve \u201cnonjudgmental awareness\u201d at any particular moment?<\/p>\n<\/div>\n<\/section>\n<section id=\"how_to_practice_mindfulness_section\" class=\"article-section\">\n<h2 class=\"section_heading\">How to Practice Mindfulness<\/h2>\n<div class=\"section-content wysiwyg-content blue-bullets\">\n<p>When being pulled in a thousand different directions, it\u2019s not unreasonable to think something like, \u201cOh, great! I\u2019m supposed to \u2018sit with my feelings?\u2019 I\u2019ll tell you my feelings. My feelings are that I don\u2019t have time to sit here like a lump on a log wallowing in feelings! I have things to do!\u201d<\/p>\n<p>Fortunately, mindfulness can be practiced anywhere, doing pretty much anything, and it\u2019s the antithesis of wallowing. As American Buddhist nun Pema Ch\u00f6dr\u00f6n wrote, \u201cYou are the sky. Everything else is just the weather.\u201d A mindfulness routine can help you stay steady and clear while the storms blow through.<\/p>\n<p>So how do you attain this harmonious state of mind? To begin, consider letting go of the idea that you have to \u201cclear your mind\u201d and, if you don\u2019t succeed, you\u2019re failing. Mindfulness isn\u2019t about silencing your thoughts. It\u2019s about letting them come and go without getting swept up in the racket they\u2019re making. Like pennies in a jar, thoughts make a lot of noise before they settle down.<\/p>\n<p>There are many ways to\u00a0practice mindfulness. I offer four examples below, but the routine that works for you is the only one that matters. The following can be practiced in large or small increments. As I wrote in The Habit Trip, \u201cResting your attention on a single breath is a victory: one inhale and one exhale.\u201d<\/p>\n<h3>Seated Meditation<\/h3>\n<p>This practice is the one most folks in Western culture think of as \u201cmeditation\u201d\u2014sitting upright with your feet on the floor or legs crossed, focusing your attention on your breath. Thoughts that inevitably come up while meditating play a crucial role, tantalizing you to jump on board with countless associated opinions and feelings. When your mind wanders, acknowledge the thought, release it like a helium balloon and return to your breath. You can also fix your attention on something like a beloved object or candle flame\u2014or repeat a favorite quote or mantra with each breath.<\/p>\n<h3>Progressive Muscle Relaxation (PMR)<\/h3>\n<p>PMR can help with muscle tension,\u00a0blood pressure, migraines,\u00a0sleep problems,\u00a0stress\u00a0and\u00a0anxiety. Lying on a mat or the floor, scan your body\u2014from the tips of your toes to the top of your head. As you inhale, bring your attention to and tighten each muscle group one at a time and, as you exhale, let those muscles go. Use long, slow breaths as you tense and release. When you\u2019re finished moving all the way up through the muscles in your face, take a few more easy breaths as you allow the floor to support the full weight of your body.<\/p>\n<h3>Moving Meditation<\/h3>\n<p>For those of us who get restless sitting still, moving meditation gives you a chance to practice while moving your body. Walking meditation is accessible for most people. It can have the added benefit of getting you outside in the fresh air, but you can also do it inside. To try it, take a slow, steady walk and focus on your breath in rhythm with your steps. Feel your feet midair and as they land on the ground. Some people also find running or other sports like swimming meditative. And, of course, many people\u00a0practice yoga, which translates literally as \u201cunion,\u201d using breath and movement to bring the body, mind and spirit together.<\/p>\n<h3>Experiential Mindfulness<\/h3>\n<p>If the above methods seem too ethereal or time-consuming, simply use the routines you already have to take a deep breath and bring your awareness back to home base: in the shower, washing the dishes, lying in bed with your kids while they fall asleep, drinking your morning coffee or brushing your teeth. Transitional moments can be especially helpful as you complete tasks that happen every day\u2014getting in or out of bed, beginning or ending the workday. With this approach, you can establish reliable touchpoints in your days to refocus and slow things down without adding another task to your schedule.<\/p>\n<div id=\"cta-builder\" class=\"cta-builder exclude-eds background \">\n<div class=\"cta-builder__wrap with-disclosure-icon relative\">\n<div class=\"left\">\n<p>Everything you do is an opportunity to practice mindfulness. To build on Kabat-Zinn\u2019s surfing metaphor, it sounds like you\u2019re feeling caught in a riptide right now, getting pulled out to sea and looking for a lifeline. Mindfulness isn\u2019t an attempt to conquer the ocean. It\u2019s about learning to float so you can pop back up when you get sucked under and gather your reserves to ride the next gnarly wave.<\/p>\n<p>You named yourself \u201cCan\u2019t Catch My Breath,\u201d so breath might be the perfect place to start. Breath is a lifeline. Insert a conscious inhale and exhale whenever you can, and you\u2019ll find mindfulness starts to come more easily. The choice to breathe always belongs to you. It\u2019s a chance to get your agency back, no matter what else is going on around you.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/section>\n<\/div>\n<p><span class=\"author-prefix text-xs capitalize text-666666\"><br \/>\nBy <\/span>Sarah Hays Coomer<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What Is Mindfulness? Mindfulness, at its roots, is nonjudgmental awareness. \u201cI\u2019m scattered and stressed out\u201d is a simple observation that puts you in a position to make clear, intentional choices. \u201cI\u2019m scattered and stressed out\u2014so something must be wrong with me, and I\u2019ll never be able to get anything done\u201d is a judgment that\u2019s both<\/p>\n","protected":false},"author":1,"featured_media":4726,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[313],"tags":[530,574],"class_list":["post-4703","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellbeing-talks","tag-mindfulness","tag-self-discovery","enable-dropcap","disable-2-columns"],"acf":{"wellbeing_talks_video_link":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mindfulness: What Is It And How Can I Practice It? - https:\/\/atmanramayana.foundation\/journal\/<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atmanramayana.foundation\/journal\/mindfulness-what-is-it-and-how-can-i-practice-it\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mindfulness: What Is It And How Can I Practice It? - https:\/\/atmanramayana.foundation\/journal\/\" \/>\n<meta property=\"og:description\" content=\"What Is Mindfulness? 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