Importance/ benefits of mindfulness by Phoenyx Greicius
Mindfulness has gone from being a generally unknown Buddhist concept from a couple of thousand years ago to an incredibly popular one today (Davis & Haynes, 2012). Today, when people talk about mindfulness, they may be referring to it as a state of awareness, a practice, a way to process information, or an individual trait. Mindfulness encompasses all of these aspects, but a lot of research has been done on the practice of mindfulness meditation. So far, research has shown numerous benefits, including:
Decreases in rumination
Decreases in stress
Improvements in working memory
Improvements in focus
Decreases in emotional reactivity
Improvements in cognitive flexibility, such as adapting to situations in a new way
Improvements in relationship satisfaction, such as communicating emotions and responding effectively to relationship stress
Health benefits, such as improved immune functioning
These benefits make it clear that practicing mindfulness can improve one’s quality of life. However, you may be wondering exactly how mindfulness produces these outcomes. This is currently being studied, but research so far has shown that mindfulness reduces stress by promoting emotion regulation (Farb et al., 2010). Specifically, mindfulness may help people become more aware of their emotions. This may allow them to be more detached from their emotions instead of ruminating on them. When it comes to the improvements in cognitive flexibility, this may be through disengaging our automatic neurological pathways (Siegel, 2007, as cited in Davis & Haynes, 2012). In turn, this lets people focus more on the present and adapt to the situation accordingly.
Mindfulness continues to be a popular topic for research, with some studying how therapists and other healthcare professionals may benefit from the practice, as well as their clients and patients (Davis & Haynes, 2012). While the findings of this research are not fully known, yet, there is no doubt that the benefits of mindfulness are extensive.
Cultural Roots Behind Mindfulness and How It’s Used Culturally Around the World by Evelina Ramirez and Naomi
Although it has been largely Westernized in recent years, mindfulness and meditation in Buddhism can be traced back to ancient Hinduism in 2300 BC. It was later coined by the religion in India around the year 2500. Many cultures around the world have adopted similar traditions that reflect Buddhist philosophies, with deep roots and unique versions of meditative practices including in Asian and Pacific cultures. A few common themes that are similar include focus on the breath and present awareness of the body, mind, and feelings.
Some cultural examples of this are the Native Hawaiian breathing exercises Noho Pū, A’ala, and Ho’o Mana. These are essential forms of mindfulness among Pacific Island cultures. The A’ala is an active breathing technique for exhaling air and healing emotional trauma. The Noho Pū is a passive form of breathing used for contemplation. Ho’o Mana stores breath that produces energy and power. Elithe Kahn, a native Hawaiian, wants to teach the world how breathing exercises can improve one’s well-being. She states, “Quick and shallow breathing is a mild reaction to the body's fight or flight response to fear or stress. Taking a deep breath in those instances helps the body to relax and the mind to focus because more oxygen reaches the brain… Lack of proper breathing technique is the major culprit in tension-based diseases. Headaches, high blood pressure, indigestion, and even anger can be controlled through proper breathing. That's why people are instructed to take a deep breath and count to 10 before acting when angry.” (Arcayna, N.) Some studies have discovered that taking deep breaths permits the lungs to expand and increases oxygen circulation. Along with this, other AAPI cultures have shared awareness regarding mindful eating. This is an approach that permits concentration on an individual’s sensual awareness of food and their experience with the meals. This practice does not focus on the calories, carbohydrates, fats, or proteins. Instead, it helps people concentrate on how food/meals nourish the mind, body, and spirit. The Tangerine Meditation by Thich Nhat Hanh, a Buddhist teacher, allows people to be present and grateful for the smallest things in their lives. When you eat a tangerine in mindfulness, the tangerine will reveal itself to you intimately. It unveils its process, its delicacy, its shape and texture before it is devoured. The method permits listeners to meditate on the roots of the food/meals they consume and how to find peace in every step. Here is the link for readers to listen: https://plumvillage.org/library/clips/tangerine-meditation
Finally, the Japanese practice of Shirin-Yoku, or “forest bathing”, is a form of meditation that focuses on immersing oneself in nature as a way to reduce stress and promote physical and emotional wellbeing. The atmosphere provides natural stimuli to the senses, resulting in health benefits such as lower blood pressure, heightened awareness, and increased mood and cognition. Shirin-Yoku is a medicinal method that is now therapeutically practiced around the world, including the U.S., variations of it now ranging from a reflective stroll through Central Park in New York, to a guided meditative journey through a Hawaiian rainforest.
Mindfulness Practices By Lindsay Tran
Just like any skill, mindfulness cannot be achieved without practice! To be mindful, you must be consciously aware of your thoughts, emotions, and physical sensations and accept the feelings you observe (Hougaard et. al, 2020). Mindfulness can take on many different forms, each serving a greater purpose. Here are some common examples of mindfulness exercises commonly used in therapeutic practices:
Mindfulness Meditation
Mindful Meditation centers around focusing on one’s inner thoughts, breath, and sensations in the present. This is achieved by allowing yourself to sit in a quiet place for a duration of time observing the sensations in the moment without judgment and emphasizing your attention on your breathing. This is best achieved with a clear mind, but if it’s not possible during the session, it’s okay. The goal is to be able to redirect your attention to your breathing and be accepting of any feelings that arise, both positive and negative.
Gratitude List
Developing a gratitude list promotes an improved sense of self by drawing attention to the positive attributes of life. Listing events or things that enhance your life at the beginning of the day or night, will foster a more positive attitude.
Single-Tasking
In contrast to multitasking, single-tasking requires us to focus fully on one task at a time. Life requires us to divide our attention in many different directions, which can be overwhelming. Focusing on one task at a time allows for better concentration and better productivity by freeing up mental space. To make this practice more effective, concentrate on:
Your breath and how you’re breathing
The sensation of the air
Your posture and how your body feels
The surroundings in your environment
Body Scan
Body scanning focuses on observing the physical sensations throughout your body. The goal of this mindfulness activity is not to put your body into a relaxed state but rather to heighten the sensations of each body part. There’s no specific order to begin scanning, but some people like to start from their toes to calves to thighs to stomach and continue until they’ve reached the top of their bodies. Begin by focusing on the temperature of the sensation. Is it cool or warm? How does the air feel against each body part? Is it against a hard or soft surface? These are some of the many things to consider when doing a body scan, but the most important component to remember is to take your time and be aware.
Mindful Walking
Mindfulness does not require you to practice stillness. Movement is a great way to release negative energy and loosen up the body. Taking a mindful walk combines physical activity to utilize emotional and physical awareness and allows for a variety of sensory and environmental awareness. For one, mindful walks shift attention towards the synchronization of the inhalation and exhalation of your breathing. It’s also a great way to engage your senses due to the surrounding sights, sounds, and smells of your environment. The best part is that practicing mindful walking can occur in any setting whether it could be in nature, along the beach, or even in the comforts of your home!
Mindful Eating
Transforming an essential activity into a mindfulness practice encourages a greater more meaningful intention to food. Using your mealtimes as a way to practice mindfulness is an efficient way to incorporate practice into your daily life. This can be done by chewing more slowly, noticing the textures of each bite, and absorbing the smells and aromas of the dish. Overall, this action is a terrific way to introduce the transition to a mindful lifestyle.
In conclusion, the addition of mindfulness techniques offers a more positive and fulfilling life. Embracing strategies such as mindful eating or meditation allow for a lighter and more relaxed state of mind. Mindfulness not only serves as an efficient stress-relieving practice but emphasizes a more intentional and calmer lifestyle embracing the simplicities and uniqueness of life.