Guide to Being Present and Aware: Mindfulness Essentials Explained
Living a fast-paced, digitally-connected life can often feel far from mindful. Defining the essence of mindfulness is simple according to Jon Kabat-Zinn: it means paying attention, on purpose, in the present moment, and nonjudgmentally. Mindfulness is a practice that centers on the complex connections between the brain, mind, body, and behavior.
Here's a snapshot of what mindfulness can do for you:
The Interaction Between the Body and Stress
Our bodies have an ever-active nervous system that controls crucial functions such as heart rate, digestion, breathing, and more. The parasympathetic nervous system is responsible for maintaining a normal, relaxed state, while the sympathetic system kicks in during threatening situations, releasing stress hormones. Spending too much time in the sympathetic state can lead to serious health concerns, including negative effects on well-being, physical health, and longevity[1][2].
Every year, the American Psychological Association publishes a report highlighting the physical and emotional toll of unchecked stress, emphasizing the inextricable bond between the mind and body[1]. Fortunately, when we are stressed, we can deliberately activate the parasympathetic system to promote blood flow, triggering a relaxation response. While not exclusively, mindfulness can be an effective practice for engaging this response.
Mindfulness Research
Research on mindfulness explores its impact across multiple disciplines, including psychology, medicine, social studies, and education[3]. Mindfulness programs can be found in various settings, including schools, healthcare facilities, workplaces, prisons, and athletic programs. It has been shown to bring about the following benefits:
- lower stress, anxiety, and emotional reactivity
- improved attention, memory, and focus
- reduced chronic pain
- increased immune system response
- enhanced relationship satisfaction and fostered empathy and compassion
Mindfulness Practices
While mindfulness practices originate in Eastern meditation, attending to these methods is not necessarily linked with religion, nor is it identical to meditation itself[4]. Mindfulness exercises include:
- Breathing exercises: These practices focus on completely inhaling and exhaling to be fully present and promote deeper, slower breathing.
- Body scans: This technique involves noticing each body part without judgment, aiding awareness and relaxation.
- Imagery: Creating a calm mental image helps replace negative thoughts with positive feelings.
- Progressive muscle relaxation: By tensing and releasing muscle groups, physical tension is reduced and stress is alleviated.
- Physical activities, such as yoga or tai chi, provide both mental and physical benefits by focusing on the body and movement.
- Mindful eating: This encourages slow, appreciative eating, fostering feelings of gratitude and satisfaction.
Each person is unique, so it's essential to discover what mindfulness techniques work best. Learning from classes, books, or videos can help guide and inspire practice. The Ohio State University Wexner Medical Center offers free mindfulness recordings as a resource[5]. Many mindfulness programs involve combining various practices to create a tailored experience.
Committing to a Regular Practice
Regular mindfulness practice is vital for enhancing overall well-being. Just like other healthy habits, mindfulness becomes more meaningful and impactful over time. Engaging in mindfulness exercises not only offers immediate relaxation but can also contribute to heightened enjoyment of positive life experiences and reduced reactions to negative experiences in the long run. It's essential to discuss any mindfulness practices with your healthcare provider, especially if you have health concerns[6].
The goal of regular mindfulness practice is not just to get better at it but to make it a habit. The more consistently you practice, the more mindfulness can become a natural part of your daily life. Each individual is unique, and customizing the practices to suit your lifestyle can help ensure success.
Resources
OSU Wexner Medical Center Mindfulness Recordings
[1] American Psychological Association. (2023). Stress in America survey. apa.org/news/press/releases/stress[2] Greater Good Magazine. (n.d.). What is mindfulness? greatergood.berkeley.edu/topic/mindfulness/definition[3] Harvard Health Publishing. (2023). Understanding the stress response: Chronic activation of this survival mechanism impairs health. health.harvard.edu/staying-healthy/understanding-the-stress-response[4] National Center for Complementary and Integrative Health. (2023). Meditation and mindfulness: effectiveness and safety. nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know[5] Smith, A. (2023). Mayo Clinic Q&A: Mindfulness and mental health. Mayo Clinic. newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-mindfulness-and-mental-health[6] Ohio State University Wexner Medical Center. (n.d.). Discover mindfulness at OSU Wexner Medical Center. wexnermedical.osu.edu/integrative-health/integrative-services/mindfulness
Originally written May 10, 2016, by Patrice Powers-Barker, Educator, Family and Consumer Sciences, Ohio State University Extension. Reviewed in 2023 by Cindy Schultz, community partner though Toledo Public Schools Faculty in the Workplace.
Engaging in regular education-and-self-development programs that focus on personal-growth, such as mindfulness, can help in managing stress and improving overall well-being. Practices like mindfulness can help deliberately activate the parasympathetic nervous system, promoting relaxation, reducing stress, and improving focus.
