Mindfulness may offer mental and physical health benefits, and it’s possible to fit mindfulness techniques into a busy schedule in just a few minutes each day.
🔸 What is mindfulness?
Mindfulness is the practice of paying attention to how we feel, what we’re doing, and where we are in the present moment.
Mindfulness has been practiced for over 2500 years, with roots in Buddhism. In the 20th Century, mindfulness became popular in the United States and other countries as a way to reduce stress and boost well-being.
🔸 Fitting mindfulness into a busy schedule
Mindfulness can happen anywhere and at any time. Here are some ideas for including mindfulness in your day with just a few extra minutes.
🍽️ Mindful Eating
Before eating, take a moment to notice the aroma and colors of the food, while taking two or three slow, relaxed breaths.
Try slowing down, savoring the first few bites, and paying attention to the taste and texture of the food.
Think about where the food came from and the effort that went into creating it, from growing crops to cooking the meal.
👟 Walking
Mindful Walking: While walking, pay attention to the sensation of your feet touching the ground. Notice your breathing, the rhythm of your steps, and what each foot is doing.
Take in your surroundings, including the nearby sights, sounds, and smells.
💡 Pick Your Own!
You can choose other simple, everyday activities by focusing your awareness on what is happening in the moment.
Some options include: walking up or down stairs, opening a door, washing hands, or doing dishes. Everyday experiences like hearing birdsong or feeling a breeze can also spark mindfulness.
🔸 Research on the benefits of mindfulness
The effects of mindfulness have been studied for decades, with some evidence showing positive health benefits from different mindfulness practices. Much of the research focuses on structured programs like Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), and Dialectical Behavior Therapy (DBT). Newer studies also show possible benefits from practicing mindfulness on your own or with an app, though more research is still needed.
Several recent groups of studies show that mindfulness practices may improve both mental and physical health. These studies suggest that mindfulness may help reduce stress, improve sleep, relieve chronic pain, and lower blood pressure.
As you can imagine, the impact of mindfulness programs or individual practice can vary depending on the context and population studied, so more research is needed to understand the most effective approaches and potential health benefits.
🔸 Is mindfulness for everyone?
Yes, anyone can practice mindfulness. Many people think they are bad at it when they start – getting distracted is completely normal! Over time, it’s possible to increase mindfulness and awareness.
Many religious traditions include mindfulness practices, and it is also compatible with atheism.
🔸 When is mindfulness not recommended?
Mindfulness helps people connect with feelings and the body in the present moment. However, when very upset or during a crisis, this can feel overwhelming or be unsafe. In such cases, grounding techniques – mindfulness methods that help you stay present without deepening the emotional experience – may be helpful.
If you are in an unsafe emotional situation, in the US dial 988 or go to https://988lifeline.org/ to chat with a trained professional. Click here for resources in the UK.
If you have a mental health clinician or team, it is always a good idea to check in with them before starting a new practice.
🔸 To sum up:
Using mindfulness in your daily life doesn’t have to be hard or time-consuming. There are many ways to include mindfulness in daily life, and it offers possible mental and physical health benefits.
Further Resources:
American Psychological Association: Mindfulness
National Institutes of Health: Mindfulness for Your Health
There are many other free apps, podcasts, and audiobooks, as well as local and online meditation groups, offering a wide variety of ways to try out mindfulness.
A few recent research reviews on the effects of mindfulness:
