What is mindfulness?
Western practices of mindfulness are based on Buddhist traditions and principles. Mindfulness involves focusing on the present moment, aware of our thoughts, feelings, bodily sensations, and surrounding environment through a lens of acceptance and lack of judgement.
What are the benefits of mindfulness?
Neuroplasticity: mindfulness induces positive changes in the brain pathways involved in stress, focus and attention, memory, and mood.
In participants of Mindfulness-Based Stress Reduction (MBSR) programs, brain volume increased in the
hippocampus - enhanced memory and emotion regulation
temporoparietal junction - improved empathy and compassion
while brain volume decreased in the
amygdala - less sensitive fear response, less stress
overall, mindfulness enhanced memory and focus while reducing emotional reactivity
Heightens immune function
Improves sleep quality
Reduces burnout
Improves resilience
Mindfulness-Based Stress Reduction (MBSR) Program and Benefits
This program, originally designed by Dr. Jon Kabat-Zinn in 1979, is now used to enhance the quality of life in patients with chronic diseases and significantly decrease anxiety, stress, and depression.
2.5 hour/week, 8-weeks course with a 1-day retreat
Training in mindfulness meditation techniques involving simple stretches and postures
So far…
In pregnant women
Decreased stress levels, improvements in pregnancy related anxiety and depression, increases in mindfulness
In students
Improvements in positive mood states, reduced distress
Reduction in anxiety and depression, panic symptoms
Helps patients have control over their pain, mood swings, and enhance quality of life
Not yet accepted as standard medical treatment, but is offered by 200+ medical centers across the world
Practicing Mindfulness
To see changes, consistency is key. How can you incorporate mindfulness, in any of its various forms, into your life?
Free online 8 week MSBR program: https://palousemindfulness.com/
Body scan
Lie on your back and close your eyes
Move your awareness through your body, focusing on one part at a time (you can move from head to toes)
Stop when you find an area that’s tight or sore. Focus your breath on this area until it relaxes
Mindful eating
Eliminate background distractions like phones or TV
Eat slowly while using all of your sense (smell, taste, touch, sight, sound)
Awareness mindfulness
Sit in a comfortable position and take gentle breaths in and out
Without judgement, consider your thoughts and feelings as if they were flowing down a stream, coming into the frame and vanishing
Pick an item and sit with it. Let everything else flow by. What new thoughts or feelings emerge?
Comments