We are all dealing with different stressors in our lives right now. Work responsibilities, balancing career and family, health concerns – the list seems to go on and on. Now that we’ve started a New Year, many of us are looking for ways to reduce anxiety and feel a sense of calm and balance in our day-to-day lives. You’ve probably heard the term “mindfulness” thrown around and wondered if it really works or is just another buzzword or fad. Research has shown that practicing mindfulness reduces activity in the part of your brain called the amygdala. The amygdala is central to switching on your stress response, so by practicing mindfulness, you’re reducing your background level of stress. And who doesn’t need a little of that right now?

So, what exactly is mindfulness and how can it help during times of difficulty, as well as everyday life? Jon Kabat-Zinn, psychologist and founder of the Mindfulness-Based Stress Reduction (MBSR) program, defines mindfulness as “paying attention in a particular way, on purpose, in the present moment and nonjudgmentally.” In short, to be mindful is to be purposeful about where you direct your attention. Instead of letting your thoughts run wild, you take a step back and become intentional about where you put your focus.

Here a few of the benefits of practicing mindfulness:

• Physical and Emotional Health: According to research, practicing mindfulness regularly can help manage anxiety. It also complements medical and psychological treatments and can help reduce pain and symptoms of conditions such as depression, high blood pressure and addiction.
• Emotional and Cognitive Regulation: A regular mindfulness practice has been shown to increase focus and help with memory and problem-solving abilities. It can also improve the brain’s capacity for decision-making.
• Happiness and Joy: By practicing mindfulness, you’ll find it easier to take a few deep breaths and respond in a more patient and thoughtful way to challenging situations or people. You’ll begin to slow down during particularly difficult parts of your day and not react to problems hastily. It also helps you tune in to pleasant experiences that are around you, even during times of stress.

Mindfulness takes practice, but the effort is well worth the reward! In our next article, we’ll take a look at some simple ways to start a mindfulness practice. Leah M Joppy and Associates has conducted many seminars focusing on strategies we can all use to get through life’s challenges. We can tailor a seminar that focuses on mindfulness practices, stress reduction and more. How can we help you? Call us at 301-670-0051 or email leah@lmja.com to learn more.

Mindfulness is such a popular topic these days, but promising new research has shown how practicing mindfulness can be a powerful and effective treatment for anxiety. In a new clinical trial from Georgetown University Medical Center, mindfulness-based stress reduction (MBSR) was shown to be as effective as escitalopram (Lexapro), a commonly used antidepressant, in treating anxiety disorders in some people. Mindfulness is an effective method to bring people back to the present through breath and body awareness. It can help better regulate the body’s response to stressful, negative thoughts and rewire how a person relates to anxiety. The big question many have is: how do I get started?

Here are a few simple ways to begin a mindfulness routine:

• Pay attention to your breath: Noticing your breath is a vital starting point for any mindfulness practice. Set a timer for three minutes and turn your attention to the physical sensation of your breath (don’t manipulate or control your breathing, just focus on your normal breath). When you find yourself getting distracted, as we all do, redirect and refocus.
• Do a body scan: Body scanning is placing your attention on one body part at a time (for example, the soles of your feet) and then pausing to explore any sensations or feelings in that area. Then, shift your attention to another part of your body. Pause there and move on to another area. For a full body scan, you may want to start at your head and work your way down to your feet.
• Listen to the world around you: Mindfulness also involves turning your attention outward in addition to inward. Set a timer for five minutes and tune into the sounds around you (traffic noise, birds singing, etc). Close your eyes and hear what’s coming and going. Listen to the tone and volume.
• Take a mindfulness walk: As you walk, pay attention to the sensations of your body. How do your feet feel? Notice how your arms swing as you walk. Become more aware of your surroundings and notice the sights, sounds and smells. It’s really about opening up your senses and not walking on auto-pilot.

Distraction is normal during mindfulness, so don’t beat yourself up if you find your mind wandering during your practice. Refocusing your mind when you get distracted is the equivalent of what mindfulness practitioners call “mental pushups”. Don’t give up – with time, your ability to focus will get stronger.

Like exercise, meditation takes practice. Many of us may feel like we can’t block off a chunk of time in our already busy schedules, but even just five to ten minutes of mindfulness a day can make an enormous impact on our well-being. Are you interested in learning more about mindfulness and how it can benefit you? Leah M Joppy and Associates is ready to help. Call us at 301-670-0051 or email leah@lmja.com to learn more.