What is Mindfulness?

You might have heard of the term “mindfulness” and wondered, “What is this all about?” Mindfulness is simply being aware of our present and accepting it. Our go-go-go lifestyles often have us reaching for the next best thing, worrying about tomorrow and even years from now. Mindfulness can work to counter all of this. 

Research

Mindfulness can give us some relief from the modern lifestyle. Mindfulness has been shown to reduce anxiety and depression, improve our immune systems, help manage pain, reduce addictions, reduce insomnia, and lower blood pressure (Kabat-Zinn). There are a “wide range of benefits” to mindfulness for our psychological health and practicing mindfulness helps our brain be less reactive to stressors (UCLA).

Principles of Mindfulness

Mindfulness allows us to fully engage, without judgement and acceptance, in our current moment and surroundings. The principles of mindfulness were developed by Kabat-Zinn and include:

1. Non-judgement Witness your own experiences. If your mind wanders, try not to judge yourself, and allow yourself to return to the present.
2. Patience Some things unfold in their own time; allow for this. Be patient with yourself. Try not to rush somewhere else or better. 
3. Beginner’s Mind Remain open and curious. This allows us to be receptive to new things and new possibilities. 
4. Trust Trust in yourself and your feelings. Know you will make mistakes. Trust your intuition and learn to listen to yourself. 
5. Non-striving The goal is to be in the here and now. Let things unfold without changing anything. Try not to transition into a goal-setting mode.
6. Acceptance See things as they are without trying to change them.
7. Letting Go Let your experience be what is here and now rather than holding on. Try not to get caught up in judgement. Let things be and let things go. 

Useful Apps to Practice Mindfulness

Some of my favorite tools to practice Mindfulness are apps. I encourage you to play around within the apps and try the different types of tools each one has to offer. You are likely going to find different sounds/voices/music/etc. that you like through this exploration. 

1. UCLA Mindful (Free) includes mindful mediation exercises in Spanish and English. It also includes videos to better understand mindfulness, podcasts, and recordings.
2. Calm is a meditation app that includes apps for sleep, stress, focus, self-improvement and more. 
3. Headspace is a meditation and sleep app that includes apps to build joy and happiness. 
4. Insight Timer is a meditation app that includes over 180K meditations. Personally, I love the variety of this app, including sleep meditations, meditations for kids, and short meditations to do at work. 

Hopefully, you’ll take the time to learn more about mindfulness and how it can benefit you in your life. Remember, mindfulness takes practice. Start with a thirty second meditation and try to build up to something longer. And mindfulness is a way of life, living in the moment, living with acceptance and non-judgement, living with acceptance. 

Written by Jenny Hoffman