By Abigail Draper PhD, Registered Psychologist
“Sitting quietly, doing nothing, spring comes, and the grass grows by itself.”
Matsuo Basho
Mindfulness is a state achieved by focusing one’s awareness on the present moment while calmly acknowledging and accepting one’s thoughts, feelings and bodily sensations. Mindfulness involves paying attention to thoughts and feelings without believing there is a “right” or “wrong” way to think in the moment. It is used as a therapeutic technique. Substantial research has demonstrated how mindfulness-based interventions improve mental and physical health. In particular, Mindfulness-Based Cognitive Therapy has been found to decrease the risk of recurrent depression.
Much of our stress comes from thoughts that are focused on the past or worries about the future. Mindfulness works because it involves living in the present and focusing attention on what one is doing right now. As a result there is no room for thoughts such as regrets or fears such as rejection or failure. By being fully open to the present and one’s internal experience, external stressors and uncomfortable thoughts and feelings are not pushed away. Instead, there is a deep acceptance and ability to rest in the moment.
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In the beginning stages of mindfulness practice, the focus is often on the breath. Present-moment awareness is encouraged as one opens up to internal experience such as sounds, feelings or bodily sensations. Other practices such as Tai Chi or yoga can help to cultivate mindfulness as well as meditations that involve walking or eating mindfully. From here, one can also practice passively observing the natural flow of thoughts, feelings and sensations. This is done without being concerned about the meaning or relationship between thoughts, feelings or sensations. Visual imagery can also be helpful, for example, imagining thoughts as leaves on a stream or clouds passing in the sky.
Mindfulness meditation can enhance insight and acceptance of internal experiences by promoting calmness, relaxation and improved mood. Docere Wellness Centre can guide you living a more fulfilling life. Give us a call now!