What is mindfulness? Try this meditation to calm down and be present
Though most people have an understanding of what meditation is and some of its health benefits, one type of meditation called mindfulness meditation remains a mystery to many.
Mindfulness meditation offers a host of mental and physical health benefits of its own and is focused on a somewhat different outcome than some traditional meditation practices. "Mindfulness helps us show up in the world aware and responsible for our energy and aware of the energy around us," says Lalah Delia, a wellness educator and author of meditation and self-care book, "Vibrate Higher Daily."
What is mindfulness?
Mindfulness is an awareness of one’s state of mind, physical self and their surroundings. "Mindfulness can help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them," according to the American Psychological Association. Mindfulness is used in several therapies "... including mindfulness-based cognitive behavior therapy, mindfulness-based stress reduction, and mindfulness meditation," according to the APA.
What is the difference between meditation and mindfulness meditation?
Delia explains that mindfulness meditation is different from traditional meditation techniques in that "mindfulness meditation involves actively exploring your thoughts and surroundings to understand how they impact your mental and emotional well-being. "This is different from traditional meditation, which involves simply observing your breath and releasing thoughts that come up."
Elizabeth Hoge, a psychiatrist and director of the Anxiety Disorders Research Program at Georgetown University, says the roots of mindfulness meditation and traditional meditation are different, too. Mindfulness meditation found its beginning in ancient Buddhist philosophy and "is about paying attention to whatever is present without trying to change it," she explains. "Relaxation meditation, on the other hand, involves deliberately trying to relax the body and mind which typically comes from a yoga tradition of Hinduism."
Another distinction about mindfulness meditation is how it's incorporated into one's everyday life or a traditional meditative process. Sometimes that could mean being mindful of one's thoughts and feelings in any environment, other times it means doing so in a quiet, meditative setting.
Regardless of one's location, "people who practice mindfulness meditation are generally encouraged to allow any random thoughts or feelings to come into their minds and to simply experience them fully and without judgment," says Maren Nyer, PhD, the director of Yoga Studies at Massachusetts General Hospital and an assistant professor of psychology at Harvard Medical School.
What are the health benefits of mindfulness meditation?
Both meditation types have specific and sometimes similar health benefits such as improved sleep quality, enhanced clarity of thought, and lower blood pressure. But some benefits do vary. For example, the American Psychological Association notes that mindfulness-based therapy and meditation have been effective in reducing stress, anxiety and depression and boosting one's immune system to help one recover more quickly from illness. Psychological scientists have also found that mindfulness meditation can influence different pathways in one's brain that are associated with attention and emotion regulation.
Kim Polinder, MA, a relationship coach in Long Beach, California, and host of the podcast “Engineering Love," explains such emotional regulation can be especially helpful when conflicts arise in one's relationships. "When an individual gets triggered, the inability to regulate their emotions can fuel the argument regardless of how well they communicate," she says. "Mindfulness meditation exercises can help in this regard."
"Mindfulness meditation might also decrease some chronic pain syndromes and decrease substance use in the context of substance use disorders," adds Hoge.
How do you practice mindfulness meditation?
Delia says one can practice mindfulness anywhere, but meditation is often best experienced in a comfortable place "where you can relax without distraction." Begin by simply taking a few deep breaths "to slow your heart rate down, which also slows your mind down and invites relaxation," she says. From there, try to stay in the present moment without feeling the need to be anywhere else. "Pay attention to the sounds and sensations you experience and allow any thoughts that come up to pass without attempting to manage or modify them," she says.
Polinder advises to "start small" if you're new to the practice of meditation. "When starting a new behavior, it is important to set goals you can 100% achieve," she says. "For example, a small goal for meditation could be two minutes per day." Delia says it also might be helpful to use a mantra or a set of meaningful affirmations, "or even practice visualization during your practice to keep your focus on the present moment."
Regardless of where one is, she says that practicing mindfulness is about being aware of one's thoughts, emotions, environment, choices, and actions and considering how they impact one's daily life and the lives of others.
"Learning to pause anywhere and taking a few mindful breaths before starting a project, conversation, meeting, making decisions, or responding, or even just sitting in silence for a few mindful moments, can help foster more conscious decision-making," she offers. "With regular practice, mindfulness can bring greater clarity, insight, and character into your life, helping you cultivate lasting peace, joy, harmony, and well-being."
This article originally appeared on USA TODAY: What is mindfulness? This meditation will help you feel present
