The practice of mindfulness has a long list of benefits. And even better, there’s research! So I’m not just making this up. It’s science.
Studies show that mindfulness reduces stress hormones in the brain, decreases the likelihood of dwelling on negative thoughts, decreases depression symptoms, increases relationship satisfaction, memory and focus. It also can increase empathy, insightfulness, morality, emotion regulation…I could keep going, or if you want to get into the research-y stuff, you can read more here.
Mindfulness also makes us less likely to avoid. It increases our ability to cope with stressors, and, really, is kind of the opposite of avoidance. Being intentionally present during difficult or uncomfortable moments is part of it too. Mindfulness is not reserved for the yoga mat. You can be mindful at any moment. Like...right…NOW!
Just remember, there’s no set zero-to-zen plan, and multi-day silent meditation retreats do not have to be your personal goal. Start where you are and show yourself patience and compassion.
Try doing short, mindful breathing activities, brief body scans to notice physical sensations in the moment or try being more mindful during an activity where your mind typically wanders (like working out or driving). A good place to get started is to download any number of free meditation apps that are available. Two I really like are Calm and 10% Happier.
You can also be mindful by checking in with yourself once a day using an app like Pacifica. Not everyone is big on journaling, and apps like this are a modified, brief way to get some of the journaling benefits without sitting down and writing.
There’s no risk here, and your brain wants this. Needs it. And there’s no moment like this moment, so may as well give it a try!
Do you have a hard time unplugging and want some guidance on developing your mindfulness skills? Getting in to your counselor’s office is a great place to start!
Kathleen is a mental health professional in St. Louis, MO. She specializes in the treatment of depression and anxiety in adults, college students, and high school students. You can contact her office by phone: 314-499-2994, or email: kathleen@newleafstl.com.