Benefits of Mindfulness

Written by Kristin Tallackson, M.A., LPC (OH), LPC

Mindfulness. A word you’ve probably heard a time or two. When we think of mindfulness our mind often flashes to a yoga studio where the members are in a tangled pose taking deep breaths. But did you know we can take little steps towards mindfulness everyday?

So, what is mindfulness? The American Psychological Association (APA) defines mindfulness as a moment-to-moment awareness of one’s experience without judgment. Mindfulness is a state of being, not merely a trait. Mindfulness promotes a greater awareness of our thoughts, decreasing those pesky ruminating thoughts and enhances working memory. Research by Farb et al., 2010 and Williams, 2010 has shown that practicing mindfulness also reduces stress.

You may ask yourself, “am I being mindful”? If you’re curious, you can take an online quiz. A few include the Five Facet Mindfulness Questionnaire  and the Mindfulness Quiz conducted by Berkeley. Using questionnaires are a great way to measure our progress.

What are ways we can cultivate mindfulness?

1.     Creating moments of “pause” in your day. Stop what you’re doing and identify the moment. Take in your surroundings and pay close attention to how your body and mind are feeling in the present moment.

2.     Enjoy the little things. Some days are hard and it’s hard to not focus on the day as a whole. However, we can often find joy in the small things. It may be the first drink of coffee in the morning, playing our favorite song in the car, or appreciating the color of a flower we pass by.

3.     Paying attention to our body cues. Take a moment to reflect on how your body feels. Our bodies are incredible things and tell us what it needs. Is your body telling you to expend energy (exercise/go on a walk) or is it telling you to take a break, to get more sleep. What does that look like for you?

4.     Identify and feel your feelings. When it comes to feelings, we can find ourselves in one of two boats: over-analyzing or avoiding. Instead of ignoring your feelings, sit with them. And remember, no emotion is a “bad” emotion.

5.     Be intentional about digital/technology time. We can often become distracted by the use of technology. Sometimes, checking social media can give us a break from the chaos of the day, but be intentional about your use. Follow accounts that bring you joy, encourage you, and fill your cup.

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