(BONUS) Mindfulness; Research + Practices to support!
The goal of mindfulness is to teach ourself how to observe, describe, and participate in our own experience. This set of skills is intended to help you:
- Learn to have experiences in a non-evaluative and non-judgmental manner. Every experience is neutral, you give it meaning.
- Focus on one thing at a time and learn to bring your attention back to the target when you go off course.
- Be effective, or keep your focus on your goals regardless of your current mood (Soler et al., 2012).
"Individuals in who received Behavioral Therapy-Mindfulness training, in addition to the usual treatment, had enhanced benefits compared to the group who received only the usual treatment: the more minutes an individual spent practicing mindfulness, the greater the improvements in psychiatric symptoms (Soler et al., 2012)."
5 Simple Mindfulness Exercises:
These five exercises are quick and easy and can be put into practice every day.
1. Observe a Leaf for Five Minutes
This exercise calls for nothing but a leaf and your attention. Pick up a leaf, hold it in your hand, and give it your full attention for five minutes. Notice the colors, the shape, the texture, and the patterns. This will bring you into the present and align your thoughts with your current experience.
2. Mindful Eating for Four Minutes
This exercise calls for mindful eating, enjoying food.
Pay attention to what you are holding, notice the feeling of it in your hands. Once you have noticed the texture, the weight, the color, etc., bring your awareness to the smell.
Finally, move on to eating, but do so slowly and with concentrated attention. Notice the taste and its texture against your tongue. This exercise may help you discover new experiences with familiar foods.
3. Observe Your Thoughts for 15 Minutes
This exercise is a staple of mindfulness, designed to simply enhance your awareness of your own thoughts.
To begin, sit or lie down in a comfortable position and try to let all tension in your body dissipate. Focus on your breathing first, then move your awareness to what it feels like to be in your body, and finally move on to your thoughts.
Be aware of what comes into your head, but resist the urge to label or judge these thoughts. Think of them as a passing cloud in the sky of your mind.
If your mind wanders to chase a thought, acknowledge whatever it was that took your attention and gently guide your attention back to your thoughts.
4. Mindfulness Bell Exercise for Five Minutes
In this exercise, you begin by closing your eyes and listening for the cue. When you hear it, your aim is to focus your attention on the sound and continue your concentration until it fades completely. This exercise helps you to keep yourself firmly grounded in the present. You can use this audio: https://www.youtube.com/watch?v=wGFog-OuFDM