What is Mindfulness?
Western mindfulness is rooted in Eastern spiritual practices, like Buddhism and Hinduism, that date back thousands of years. Although mindfulness is not a new concept, it was not present in Western science until the 1960s and 70s when it was brought back to North America by individuals studying abroad in Asia. In the 1980s and 90s, mindfulness continued to expand into different fields like psychology, neuroscience and even business. The interest in mindfulness continues to grow exponentially, which is why we now see mindfulness practices being integrated into many different fields in various ways.
In the counselling field, mindfulness tends to be integrated in an eclectic manner. We see individual mindfulness skills and practices being integrated into the counselling space rather than comprehensive treatments like Mindfulness Based Stress Reduction or Mindfulness Based Cognitive Therapy. For example, a body scan might be used to open or close a session, or a guided meditation might be used during the session; we will talk more about these specific mindfulness practices in our next section. One might argue that this eclectic integration of mindfulness makes it more accessible. Others argue that this eclectic integration of mindfulness has warped the practice in a way that disconnects it from its spiritual roots. I encourage you to do your own research on the various views on mindfulness.
How do we Become More Mindful?
As mentioned above, we will take a closer look at common individual mindfulness practices starting with the body scan. Body scans involve bringing awareness to each part of your body, attuning to any sensations that might be present. Another mindfulness practice is mindful observation, which is intentionally watching something in your surrounding environment, bringing your entire focus to that thing. A final mindfulness practice I will note is mindful breathing. Like the body scan, mindful breathing encourages you to bring your attention to the sensation of your breathe, and just noticing how it feels to have air travel in and out of your body. One theme amongst all these practices is non-judgemental attention and observation, meaning that during these activities, it is important to let any judgemental thoughts pass without giving them too much attention. Letting these thoughts pass will allow you to stay calm and in the present moment.
Most mindfulness practices are accessible in that you can use them nearly anywhere and at any time, and you do not need a guide or a group to engage in them. With consistent repetition, these practices will become second nature and something that you can use whenever you are feeling overwhelmed, stressed or trapped with a negative feeling. One tip is to practice the mindfulness activities in moments when you are not having negative feelings. Practicing the mindfulness activities when you do not necessarily need to use them can help them stick in your memory as well as provide a sense of calm at any time.
What are the Benefits of Mindfulness?
In this section we answer the question of “Why mindfulness?” The intention behind mindfulness practices is to ground into the present moment to alleviate the negative thoughts and feelings that come along with stress, overwhelm and other negative experiences. By attending to various sensations or external experiences, we can distract from the negativity and move toward calm and comfort. Mindfulness has been shown to reduce symptoms of anxiety and depression, and enhance emotion regulation and cognition, so incorporating mindfulness into your day to day has many benefits and can improve your overall wellbeing.
If mindfulness is something that interests you, and you’d like to learn more, consider signing up for one of Serebro Health’s upcoming mindfulness workshops!
References
Michalak, J., Steinhaus, K., & Heidenreich, T. (2020). (How) do therapists use mindfulness in their clinical work? A study on the implementation of mindfulness interventions. Mindfulness, 11(2), 401-410.
Williams, J. M., & Kabat-Zinn, J. (2013). Mindfulness: Diverse perspectives on its meaning, origins and applications. Routledge.
