Life is inherently changeable and uncertain, and our resilience relies on how we relate to that fact. Mindfulness doesn’t mean everything’s fine or that we’re calm all the time. We aim for patience, clarity, and then—when it’s time—skillful action.
Whatever we face, we can meet uncertainty with compassion. This might look like carving out a moment to settle before deciding what comes next. Instead of remaining caught up in reactivity, anger, and fear, it takes effort and training to find a balance between accepting what we cannot change and seeking out where to actively put our effort.
The heart of mindfulness means doing our best to navigate our experience, even our crises, with both precision and compassion.
Take a moment when you’re able to explore that balance. The heart of mindfulness means doing our best to navigate our experience, even our crises, with both precision and compassion.
A Mindful Walking Practice to Meet Uncertainty with Compassion
1. So as you start, focus on what it feels like to walk. Notice the physical sensation of each step. Notice your foot rising, the shift of weight in your body, and then your foot returning to the ground.
2. You might label each step as step. Or you might count small runs of steps, perhaps up to 10, and then start again.
3. Note your mind’s tendency to add on to your experience, often in ways that complicate even the most challenging moments. Your mind may already be wandering into the future or the past. When you catch yourself lost in thoughts like that, come back again to one step.
4. And now, if you’d like, expand your awareness. Notice sounds around you. With a sense of unforced and balanced effort, notice smells, touch, and sights.
5. With a sense of strength and perhaps appreciation, immerse yourself in the physical sensation of the walk that you’re taking.
6. If a thought or a feeling holds your awareness or becomes a distraction, see if you’re able to practice letting go a little. Notice that sense of getting hooked or tied up in your thoughts and then come back again to that immediate physical sensation of each step.
7. Noticing those thoughts, return your attention again to the physical sensation of taking your walk.
8. For the last few minutes of the practice, if you’d like, focus on a sense of kindness and compassion. You’re not alone right now. Everyone around the world is struggling to get by.
You’re not alone right now. Everyone around the world is struggling to get by.
9. So as you walk, taking in your reality, remind yourself: This is what is right now for me. This is where I am—observing my emotional state, my state of mind, and thoughts.
10. And then as you walk, wish yourself whatever you would wish for your closest friends right now.
May I be happy and at ease.
May I recover my sense of resolve and strength.
11. If it feels comfortable, you might also expand that. Picture your family and friends in the same way.
May we all find our sense of resolve and ease.
May we all stay healthy and safe.
12. And if, while you’re walking, you encounter other people or even pass other houses, you may take a moment to offer those strangers the same wishes. Whoever they are, whatever their life experience, everyone has their struggles. So as you pass these other people, or their homes, wish them well.
May you find health and happiness.
13. As we end the formal mindfulness practice, expand your awareness to all beings everywhere—even the ones you find most difficult and challenging. Everyone in some way is driven by a motivation to be free of suffering, to be free of stress, to be healthy, to be happy.
May everyone everywhere throughout the world find a sense of resilience, stay healthy, and find happiness.
Follow along as Rhonda Magee guides us through a S.T.O.P. practice for focused awareness. The invitation is to be kind to yourself, take a conscious breath, and gently relate to thoughts, emotions, and sensations that arise. Read More
Through mindfulness practice we can change the relationship we have with the anxious thoughts and feelings that surface during a panic attack.
My relationship with anxiety began as I neared the end of law school. There was so much pressure to “succeed,” to find a good job and validate the investment of three years of my life.
The panic attacks would come like waves. They would start slowly and then build momentum until I was completely overtaken. I would experience physical symptoms, like blurred or tunnel vision, and would feel like the ground had disappeared beneath my feet. I had a hard time catching my breath.
At the time I was not familiar with mindfulness and meditation and the significant benefits that could result from consistent practice. I started trying out mindfulness for panic attacks and other emotionally charged moments. Eventually I learned how to change my relationship to my anxious thoughts and feelings through mindfulness practice, and in the process, found ways to curb the anxiety that used to overwhelm me.
Through mindfulness training we acknowledge that our thoughts and feelings are always changing, and learn to accommodate them with a sense of gentleness and acceptance.
Research has shown that mindfulness meditation is an effective way to reduce anxiety. Through mindfulness training we acknowledge that our thoughts and feelings are always changing, and learn to accommodate them with a sense of gentleness and acceptance. Through the process of focusing non-judgmental awareness thoughts, feelings, and sensations, we strengthen our ability to observe them without identifying with or being defined by them.
After many years of mindfulness practice, the panic attacks still come, but they arrive with much less frequency and intensity. When they do, I use a handful of methods to help me deal with them on the spot.
How to Curb a Panic Attack
1) Investigate When I am in the grip of a particular fear, worry, or anxiety, I ask myself two questions:
Is it really true? I try to remember that my thoughts aren’t facts, and that they are transient. They are like the weather, passing through and changing all the time, so I don’t have to take them so seriously, or become attached to them.
2) Shift into taking deep, relaxed breaths When I am caught up in a swirl of anxious thoughts, I’ll switch my attention to something physical, like deep relaxing breaths, shifting myself out of the mental loop that perpetuates the anxious feelings and calming my nerves. For a few minutes, focus on taking deep, calming breaths. Intentionally breathe slowly and deeply into your belly as you expand your lungs. Then without any effort, exhale naturally. Many people feel relief from anxiety after just a few minutes.
Try this guided breathing practice:
3) Connect to the senses To create some distance from anxious, repetitive thoughts I’ll bring my attention to each of the senses, grounding myself in the present. Wherever you are, take a few slow, deep breaths, and focus your awareness on your surroundings. Look around, and take notice of what you see. Just observe the variety of colors, shapes and textures of what you see, without necessarily forming an opinion. Then focus your awareness on sound. As you listen, notice what you hear in your environment.
Try listening to the quietest sound you hear, or the loudest sound you hear. See if you can listen without applying any labels to your hearing. Next, focus your awareness on your sense of smell. What do you smell? How many different scents can you detect? Finally, bring your awareness on your sense of touch. Reach down and touch the ground beneath you with your fingertips. Notice how many different sensations you feel. See if you can describe them without thinking about whether you like or dislike the sensations.
Try this guided audio meditation to practice engaging your senses:
4) Visualize the release of anxious feelings as a cloud floating away in the sky Take a moment to pause. Feel the weight of your body and your feet firmly rooted to the ground. See if you can find where the sensation of anxiety is located in your body, such as in your stomach, chest, or head. Slowly and gently allow yourself to feel the sensation there. Then imagine that the uneasy sensation of anxiety has gathered in that location in the form of a dark cloud. Picture it all puffy and grey.
Take a deep breath, and as you exhale, imagine that the dark cloud is expelled from your body with your outgoing breath. See the dark cloud hanging in front of you a couple of feet away, and then watch as the cloud floats away slowly like a balloon. Keep watching the dark cloud float away until it completely disappears. Try this animation to visualize letting go of negative thoughts.
It may feel challenging at first, and that’s OK! Try to be patient and gentle with yourself. With practice, turning to mindfulness for panic attacks—both as a preventive tool and an in-the-moment form of self care—becomes second nature.
Mindfulness 101: A Step-by-Step Guide to Starting Your Meditation Journey
In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life and forget to take care of our mental and emotional well-being. That’s where mindfulness comes in – a powerful practice that can help you cultivate greater awareness, reduce stress, and increase overall happiness. But where do you start? In this article, we’ll take you through a step-by-step guide to getting started with mindfulness and meditation.
What is Mindfulness?
Before we dive into the nitty-gritty of mindfulness, let’s start with the basics. Mindfulness is the practice of being present in the moment, paying attention to your thoughts, feelings, and sensations without judgment or distraction. It’s about cultivating awareness of your experiences, rather than getting caught up in them.
The Benefits of Mindfulness
So, why should you bother with mindfulness? The benefits are numerous:
Reduces stress and anxiety: Mindfulness has been shown to decrease the production of stress hormones like cortisol, leading to a sense of calm and relaxation.
Improves mental clarity: By training your mind to focus on the present moment, you can improve your ability to concentrate and make better decisions.
Enhances emotional regulation: Mindfulness helps you become more aware of your emotions, making it easier to manage them and respond to challenging situations.
Boosts mood: Mindfulness has been linked to increased feelings of happiness and well-being.
Getting Started with Mindfulness
Now that you know what mindfulness is and why it’s beneficial, let’s get started! Here are the steps to take your first steps on your mindfulness journey:
Step 1: Find a Quiet Space
Find a quiet, comfortable space where you can sit and practice mindfulness without distractions. It could be a corner of your bedroom, a park bench, or even your backyard.
Step 2: Choose a Meditation Technique
There are many different meditation techniques to choose from, but for beginners, we recommend starting with a simple technique like body scan meditation or guided meditation. You can find guided meditations online or through apps like Headspace or Calm.
Step 3: Set a Timer
Set a timer for 5-10 minutes, depending on your attention span and comfort level. This will help you stay focused and avoid getting discouraged if your mind starts to wander.
Step 4: Focus on Your Breath
Bring your attention to your breath, feeling the sensation of the air moving in and out of your nostrils. When your mind wanders (and it will!), gently bring it back to your breath without judgment.
Step 5: Practice Regularly
Start with a daily practice, even if it’s just 5-10 minutes a day. Consistency is key when it comes to developing a mindfulness habit.
Common Obstacles and How to Overcome Them
As you start your mindfulness journey, you may encounter some common obstacles. Here are a few:
Distracted mind: If your mind keeps wandering, try setting a specific intention for your meditation practice, such as focusing on your breath or a mantra.
Physical discomfort: If you’re feeling uncomfortable or pain, try adjusting your posture or taking a break. Remember, the goal is to cultivate awareness, not to push through discomfort.
Difficulty quieting the mind: Don’t worry if your mind is racing – it’s normal! Try to focus on the sensation of your breath or a guided meditation to help calm your mind.
Conclusion
Mindfulness is a powerful practice that can help you cultivate greater awareness, reduce stress, and increase overall happiness. By following these simple steps and overcoming common obstacles, you can start your mindfulness journey and begin to experience the many benefits of this practice. Remember to be patient, kind, and gentle with yourself as you develop your mindfulness habit.
FAQs
Q: How often should I practice mindfulness?
A: Aim to practice mindfulness daily, even if it’s just 5-10 minutes a day.
Q: What if I fall asleep during meditation?
A: Don’t worry! It’s normal to feel drowsy during meditation, especially if you’re new to it. Try adjusting your posture or taking a break to stretch.
Q: Can I practice mindfulness anywhere?
A: Yes! You can practice mindfulness anywhere, whether it’s in a quiet space or in the midst of chaos.
Q: Will mindfulness help me achieve a specific goal or outcome?
A: Mindfulness is not about achieving a specific goal or outcome – it’s about cultivating awareness and presence in the moment. By doing so, you may find that you’re better equipped to handle challenges and achieve your goals.
Q: Can I practice mindfulness with my eyes open or closed?
A: You can practice mindfulness with your eyes open or closed, depending on your preference. Some people prefer to keep their eyes closed to focus on their breath, while others prefer to keep them open to focus on their surroundings.
Q: Is mindfulness a substitute for therapy or medical treatment?
A: No, mindfulness is not a substitute for therapy or medical treatment. If you’re struggling with mental health issues or chronic pain, consult with a healthcare professional before starting a mindfulness practice.
Selecting, buying, and giving gifts to people we care about is one of the most important aspects of many holiday celebrations. But here’s the open secret of this holiday season: For many of us, trying to find the “perfect” gift is an exercise in frustration and uncertainty.
This time of year comes with oodles of pressure to get our shopping done in time for all manner of holiday gatherings. At its worst, we can unintentionally get caught up in a kind of competitive gift-giving, hell-bent on outdoing or out-spending everyone else (#festive?!). On the other hand, we may decide to opt out entirely in the name of anti-consumerism—and forgo the potential delight of these gifting rituals our ancestors dreamed up and passed down.
So how do we find a balance? How can we truly relish this season of generosity? Here are three gift-giving tips, based on mindful qualities that help reduce stress and add to the joy.
3 Gift-Giving Tips for a More Mindful Holiday Season
1. Enhance Empathy: When it comes to figuring out what to buy for that hard-to-buy-for person—we all know one!—an empathic approach may help. According to Greater Good Magazine editor and writer Jill Suttie, parts of our brain have evolved “to enable emotional connection with others and the motivation to care,” and we can cultivate empathy through tiny, intentional shifts in daily life.
These days, the word empathy is often associated with feeling others’ pain or difficult emotions like our own. Yet in its broader, evolutionary form, empathy helps us understand different perspectives—to take a little walk in someone else’s shoes. This not only leads us toward other helpful qualities such as loving-kindness, it also gives us a break from our more self-focused motivations (“I don’t want to be the only one showing up to the party without gifts!” or “I’m worried someone will think badly of me if I give the wrong thing”).
2. Offer Appreciation: Consciously thinking about the reasons you appreciate someone is another great way to shift into a more relaxed, flexible mindset around gift-giving. What’s one quality, talent, or goal this person possesses that you admire about them: Their sense of humor? Their love of learning? The ways they support their community? Their courageous attempts to veganize French cuisine? Again, this makes the process less about you and more about your relationship to the recipient.
A mindful approach to gifting places less emphasis on the price tag or the “wow” factor and instead draws on a sense of connection and thoughtfulness.
A mindful approach to gifting also places less emphasis on the price tag or the “wow” factor and instead draws on a sense of connection and thoughtfulness. As Mike Rucker writes, “A gift tends to be more beneficial when it is in true alignment with the recipient’s identity and values.” We don’t have to empty the bank account in order to show someone that they’re important to us.
3. Nurture Self-Compassion: Anyone who has ever wandered the mall (or scrolled through online stores) for hours on end knows that overthinking is the enemy of a happy holiday. Mental habits like second-guessing, demanding perfection, or thinking up worst-case scenarios can take us from overthinking to full-blown anxiety. Choosing to be kind to ourselves can take the edge off some of that tension and overthinking.
“Mindfulness can become an ally, fostering a compassionate relationship with our thoughts and allowing mental clarity,” writes Ashley Fletcher. If you tend to overthink your gift-shopping (or anything else), take a deep breath, acknowledge that things are tough right now, and perhaps offer yourself some grace, the same way you’d support a stressed-out friend.
However you relate to traditions of gift-giving, this season is a fruitful time to shift our habits. Cultivating a spirit of self-compassion along with empathy and appreciation for others makes it easier for us to truly savor the most meaningful gifts: connection, laughter, and gratitude.
We hope you’ve enjoyed these mindful gift-giving tips. For even more inspiration, explore our 2024 Holiday Gift Guide—where mindfulness meets heartfelt gifting.
With this year’s MindfulHoliday Gift Guide, we’re offering countless ways to share more mindful giving and joyful living this year. Discover unique, curated gift bundles, and exclusive collaborations!
Plus, enter below for a chance to win a special prize bundle of our most beloved mindful products!
Enter the Mindful Holiday Sweepstakes!
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Mind Over Matter: How Mindfulness Can Transform Your Mental Health
Mental health is a pressing concern in today’s world. With the increasing stress and pressure to perform, it’s no wonder that many people are struggling to cope with the demands of modern life. However, there is hope. Mindfulness, a practice that has been around for centuries, has been shown to have a profound impact on mental health. In this article, we’ll explore the concept of mindfulness, its benefits, and how it can transform your mental health.
What is Mindfulness?
Mindfulness is the practice of being present in the moment, without judgment or distraction. It involves paying attention to your thoughts, feelings, and bodily sensations without getting caught up in them. Mindfulness is often practiced through meditation, yoga, or other mindfulness exercises, but it can also be incorporated into daily activities such as eating, walking, or even doing the dishes.
The Benefits of Mindfulness
Mindfulness has been shown to have numerous benefits for mental health, including:
Reduced stress and anxiety: Mindfulness has been shown to reduce symptoms of anxiety and depression by promoting relaxation and reducing stress hormones.
Improved emotional regulation: Mindfulness helps individuals better manage their emotions, reducing the likelihood of emotional overwhelm and increasing feelings of calm and clarity.
Increased self-awareness: Mindfulness increases self-awareness, allowing individuals to better understand their thoughts, feelings, and behaviors.
Better sleep: Mindfulness has been shown to improve sleep quality by reducing stress and promoting relaxation.
Increased focus and productivity: Mindfulness improves concentration and focus, leading to increased productivity and efficiency.
How Mindfulness Can Transform Your Mental Health
So, how can mindfulness transform your mental health? Here are a few ways:
By reducing stress and anxiety: Mindfulness has been shown to reduce symptoms of anxiety and depression by promoting relaxation and reducing stress hormones.
By improving emotional regulation: Mindfulness helps individuals better manage their emotions, reducing the likelihood of emotional overwhelm and increasing feelings of calm and clarity.
By increasing self-awareness: Mindfulness increases self-awareness, allowing individuals to better understand their thoughts, feelings, and behaviors.
By promoting self-compassion: Mindfulness promotes self-compassion, allowing individuals to be kinder and more understanding towards themselves.
Incorporating Mindfulness into Your Daily Life
Incorporating mindfulness into your daily life is easier than you might think. Here are a few tips to get you started:
Start small: Begin with short, daily mindfulness exercises, such as deep breathing or body scan meditation.
Make it a habit: Incorporate mindfulness into your daily routine, such as right after waking up or before bed.
Be consistent: Aim to practice mindfulness at the same time every day, even if it’s just for a few minutes.
Be patient: Mindfulness is a practice that takes time and patience to develop. Don’t get discouraged if you find it difficult to focus or if your mind wanders.
Conclusion
Mindfulness is a powerful tool for transforming your mental health. By incorporating mindfulness into your daily life, you can reduce stress and anxiety, improve emotional regulation, increase self-awareness, and promote self-compassion. While it may take time and patience to develop a mindfulness practice, the benefits are well worth the effort.
FAQs
Q: What is the best way to start a mindfulness practice?
A: Start with short, daily mindfulness exercises, such as deep breathing or body scan meditation. You can also try incorporating mindfulness into your daily activities, such as eating or walking.
Q: How long does it take to see the benefits of mindfulness?
A: While everyone’s experience is different, most people start to see the benefits of mindfulness within a few weeks to a few months of regular practice.
Q: Is mindfulness only for people with mental health issues?
A: No, mindfulness is beneficial for anyone looking to improve their mental health and well-being. It can be especially helpful for people who are looking to reduce stress and improve their overall quality of life.
Q: Can I practice mindfulness anywhere?
A: Yes, you can practice mindfulness anywhere, at any time. You can do it in a quiet room, on a park bench, or even while waiting in line.
Q: Do I need to be spiritual to practice mindfulness?
A: No, you don’t need to be spiritual to practice mindfulness. Mindfulness is a secular practice that can be practiced by anyone, regardless of their religious beliefs or background.
Q: How do I know if I’m doing it right?
A: You don’t need to "do" mindfulness right or wrong. The goal is to be present and non-judgmental in the moment. With regular practice, you’ll begin to notice the benefits of mindfulness, such as reduced stress and increased self-awareness.
When we allow what is to simply be, we relieve ourselves of the suffering that can get heaped on top of our moments of difficulty. Frank Ostaseski leads this meditation to let curiosity lead the way.
A lot of times we use languages like enlightenment or liberation or awakening. These terms feel far off and distant to me, like we’re trying to achieve something supernatural or transformative in our lives. I think meditation practice is about learning to become intimate—intimate with ourselves, with every aspect of life. Then we can bring the healing power of loving awareness to what scares us, what’s sad for us, and what feels raw for us. I prefer the word intimacy because it expresses a wish to come closer—to know that we already belong, that we’re not separate.
To me, intimacy expresses what liberation actually feels like: relaxed, easeful, ordinary, in a way. Liberation isn’t found someplace else. It’s found right here. That’s why one teaching says the path is right beneath your feet. When we look into the mind’s conditioning, in a close and personal way, we begin to understand the ways that we cause ourselves suffering—and that’s the real freedom of meditation. It isn’t about helping us to transcend or get out of our experience. It’s about learning to know our experiences intimately.
When we look into the mind’s conditioning, in a close and personal way, we begin to understand the ways that we cause ourselves suffering—and that’s the real freedom of meditation.
To love the past is simply a memory, and to love the future is just a fantasy. The only place we can love, the only place we can really be aware, is right here, in this present moment. Intimacy connects us with each other with a deep sense of belonging. And with this belonging, we know that we’re not separate anymore. And this helps us to move beyond our small story of a limited sense of self.
Meditation, like love, is intimate, and this intimacy is the condition of deepest learning. Mindfulness and compassion are the least expensive, most available, and most appropriate tool we can use in just about every situation in our lives. But sadly, often they’re viewed as inappropriate or even shelved for some other time. And I think, as a result, a lot of us live and work in a great deal of fear and distress. And I think we can do something about that.
A 12-Minute Meditation to Let Curiosity Lead the Way
Let’s begin really simply: Just pause. A pause is an opportunity not to be swept away by the habit of our lives. A pause is an opportunity to remember who we actually are. A pause is a way of bringing our mind, heart, and body, collecting it all into the present moment. So let’s just pause. No hurry.
Now, relax. See how little effort is required just to hear the sound of my voice. Relaxing body, heart, and mind—mindfulness emerges much more easily in a relaxed mind, heart, and body. So, pause. And relax.
Now, open. A Characteristic of an open mind is spaciousness infused with interest. Open. You’ll be open for just a moment, liberating yourself from any limiting ideas about who you are and what you think is possible. Can your curiosity be greater than your criticality? Open. So, again and again: Pause. Relax. Open.
And now, allow. Allowing takes us beyond accepting and rejecting altogether—beyond hope and fear. Just rest in a moment of allowing. There’s no one special to be, nothing special to do, no place special to go. It’s resting in allowing, again and again: Pause. Relax. Open. And allow.
And now, become intimate. This is a kind of communion with your experience, or willingness to enter the immediacy of your life. It’s a kind of fearless receptivity—a willingness to welcome everything and push away nothing—nothing between you and your experience: no subject and object; no I and other. Just intimacy. So, again and again: Pause. Relax. Open. Allow. Become intimate.
Depression is a classic example of what’s referred to today as an invisible illness. When you’re depressed, you may find yourself expending precious energy just so you can appear to the world as if nothing at all is troubling you.
This “it’s-work-to-seem-fine” coping mechanism illustrates just one way in which depression complicates your life. Not only are you exhausting yourself pretending to be OK, you may find it hard to rally support from friends, family, and coworkers who only see how well you seem to be functioning.
While there is rapidly growing recognition of the very real difficulty and damage caused by depression, the stigma of past decades and centuries lingers. We often still hear the familiar notion that you can just “pull yourself together and get on with it,” as though keeping a “stiff upper lip” should be enough to defeat depression. But strong neurochemical, social, and environmental factors contribute to this very real, physical illness, and successful treatment requires more than maintaining an “upbeat attitude.”
Depression Is a Chameleon
Our ability to recognize and effectively treat depression—which 1 in 14 people will experience in their lifetime—is complicated by the fact that it manifests differently in everyone affected, according to the National Institutes of Health. Anything—your age, your gender, or the stage of your depression—can change what the illness looks like for you, meaning it’s not necessarily simple to get a diagnosis, or even recognize symptoms of depression, whether in yourself or in other people.
For women, depression is more likely to appear as sadness, worthlessness, and guilt. Hormonal and life cycle-related changes, as in postpartum depression, can make women more susceptible to developing the illness. In fact, women are statistically more likely than men to experience depression.
For men, depression often looks like exhaustion, irritability, and sleeping problems. They also lose interest in things they once enjoyed. Men are also more likely to turn to drugs and alcohol, experiment with reckless activity, or become intensely devoted to work in order to distract themselves from their illness.
For teens and tweens, depression can look like extended and severe periods of sulking, getting into trouble at school, prolonged irritability, and an intense feeling of being misunderstood.
These are by no means the only ways depression can appear. Some people experience short, intense periods of depression, while others feel it as an unmoving cloud over their awareness; for some, it’s linked to difficult life events, while for others it doesn’t go away even when their outward circumstances seem fine.
Should You Try Mindfulness for Depression?
Various treatment options for depression exist, including drug regimens and talk therapies. However, the jury continues to be out on how effective antidepressants are for treating depression. A comprehensive 2018 study conducted by an international research team examined 522 studies, including 116,477 patients, to learn about the effectiveness of 21 antidepressant medications. The researchers discovered that, although nearly all of the drugs were more effective than placebos, their effects were still “modest” in most cases.
Complicating treatment is the fact that depression is often a chronic condition that tends to relapse, even with medication and talk therapy. According to research, relapse rates range from 50% to as high as 80%.
Interestingly, when mindfulness is added to the standard depression treatment protocols, relapse rates decline. But it’s unlikely that simply practicing basic mindfulness meditation will ease your depression symptoms. In fact, such an attempt could be supremely unhelpful, notes Julienne Bower, PhD, professor of health psychology at UCLA.
She tells us that the research showing that mindfulness meditation improves symptoms of depression is, at best, vague. She also notes that it’s really hard to meditate on your own when you’re depressed.
Zindel Segal, PhD, concurs. The Distinguished Professor of Psychology in Mood Disorders at the University of Toronto, Dr. Segal has pioneered the use of mindfulness meditation for promoting wellness in the area of mood disorders. He was also one of the team who developed Mindfulness-Based Cognitive Therapy (MBCT), a research-backed mindfulness protocol for depressive disorders.
Chronic Unhappiness?
“When we talk about depression, and where mindfulness is strong and less strong as a treatment, we have to know what type of depression you have,” says Segal.
“Don’t consider mindfulness a treatment when you’re dealing with acute depression,” he advises. Depression “shuts down your concentration and disrupts your executive network ability,” which makes practicing mindfulness difficult, says Dr. Segal. Instead, for acute depression, consider seeing a mental health professional for treatment with antidepressants, cognitive behavior therapy, or both. Mindfulness can bolster those treatments, but not replace them.
Mindfulness-Based Cognitive Therapy, however, was specifically designed to help people who are depressed or chronically unhappy. MBCT is a therapeutic protocol that combines cognitive therapy, which helps people interrupt the disturbing behavior or thought patterns that interfere with their lives, with mindfulness practices that help you learn to develop a healthier relationship to unhelpful thought patterns.
“Our research looked at specific ways that MBCT helps people work with rumination and worry in ways that are more generous and compassionate,” says Dr. Segal. “This therapy helps you learn to ‘de-center’ and allows you to see your thoughts unfold moment to moment. It helps you to not listen to the messages that depression is sending you.”
How MBCT Helps
The goal of MBCT is to help you become familiar with the ways your mind and your thinking patterns contribute to depression, which helps you to develop a new relationship to your depression.
According to Dr. Segal, many people describe leaving the MBCT training with these two major insights:
1) Thoughts are not facts.
2) Depression is not me.
At first, these points may seem overly simplistic—but when we pay attention to how we are thinking and feeling, over time we become better at spotting the buildup of difficult emotions and thoughts. In that way, we can deal with them more skillfully, instead of just reacting in ways that might not be good for us.
“Mindfulness practices—focusing on the breath and body, as well as mindful movement and developing greater mindful attention to everyday activities—help us learn to recognize the feelings and patterns of thinking that cause unhappiness,” says Willem Kuyken, PhD, the Ritblat Professor of Mindfulness and Psychological Science at the University of Oxford. “We learn that thoughts are just thoughts. They are not facts, and we can choose whether to give them power over our minds and hearts. In time they can even help us savor and enjoy all the things that give us pleasure and a sense of accomplishment,” adds Kuyken.
When it comes to depression that relapses after treatment, he suggests that MBCT has proven to be particularly helpful, if you adhere to the program. The program consists of eight weeks of classes, as well as at-home practices you do on your own for about an hour a day. “Many people [with depression] are trying to turn around very long-standing and ingrained habits of thinking and behaving, and that will take time and effort,” says Dr. Kuyken. He notes that a recent study by Dr. Segal showed that the more a person practices MBCT over time, the greater the benefits for easing depression.
To find a therapist who has been trained and certified in practicing MBCT, visit accessmbct.com
If You Need Help
If you or someone you care for is having suicidal thoughts, these helplines in the US, Canada, and UK offer free, confidential prevention, crisis resources, and support 24/7/365.
US:Dial 988 to reach the Suicide & Crisis Lifeline. 988lifeline.org
Canada: Dial 988 to reach the Suicide Crisis Helpline. 988.ca
Sufficient sleep heals our bodies and minds, but for many reasons sleep doesn’t always come easily. Mindfulness practices and habits can help us fall asleep and stay asleep. Consult our guide to find tips for meditation, movement, and mindfulness practices to ease into sleep. Read More
5 Minute Mindfulness Exercises to Melt Away Stress
Are you feeling overwhelmed by the demands of modern life? Do you often find yourself stuck in a state of constant stress and anxiety? If so, you’re not alone. Stress is a ubiquitous part of our daily lives, but it’s crucial to find ways to manage it effectively. One of the most effective ways to do so is through mindfulness exercises. In this article, we’ll explore five 5-minute mindfulness exercises that can help melt away stress and bring a sense of calm and clarity to your life.
Exercise 1: One-Minute Breathing
The first exercise is a simple yet powerful one-minute breathing technique that can help calm your mind and body. Find a quiet and comfortable spot, and sit down with your back straight. Close your eyes and take a deep breath in through your nose, filling your lungs completely. Hold the breath for a second, and then exhale slowly through your mouth, emptying your lungs completely. Repeat this process for one minute, focusing solely on the sensation of your breath. As your mind wanders, gently bring it back to the sensation of the breath.
Exercise 2: Body Scan
The second exercise is a body scan, designed to help you release physical tension and calm your nervous system. Find a comfortable position, either seated or lying down, and close your eyes. Starting from your toes, bring your awareness to each part of your body, working your way up to the crown of your head. As you focus on each area, release any physical sensations, such as tension or discomfort, and allow them to melt away. Take your time, and don’t rush through this process.
Exercise 3: Sensory Exploration
The third exercise is a sensory exploration that can help you shift your focus from stressful thoughts and emotions to the present moment. Choose an object, such as a small stone, a leaf, or a flower, and hold it in your hand. Gaze at the object, noticing its shape, texture, color, and scent. Then, bring your attention to your other senses, focusing on the sounds, smells, and sensations around you. Allow yourself to fully immerse in the experience, letting go of any thoughts or worries.
Exercise 4: Mindful Walking
The fourth exercise is a simple yet effective way to clear your mind and reduce stress. Find a quiet space, either indoors or outdoors, and walk slowly and deliberately. Pay attention to the sensation of your feet touching the ground, the movement of your legs and arms, and the rhythm of your breath. As your mind wanders, gently bring it back to the sensation of your walk. Take long, deep breaths, and allow yourself to fully immerse in the experience.
Exercise 5: Loving-Kindness Meditation
The final exercise is a loving-kindness meditation, designed to cultivate feelings of kindness, compassion, and understanding towards yourself and others. Find a quiet and comfortable spot, and sit with your back straight. Close your eyes and bring to mind someone or something you feel affection for, such as a loved one, a pet, or a nature scene. Repeat the following phrases to yourself, allowing the feelings to sink deep: "May you be happy, may you be healthy, may you be at peace." As you move on to the next person or thing, repeat the phrases, expanding your circle of kindness and compassion.
Conclusion
Incorporating these 5-minute mindfulness exercises into your daily routine can have a profound impact on your mental and emotional well-being. By taking just a few short moments each day to focus on the present, you can:
Reduces stress and anxiety
Improve your mood and overall sense of well-being
Enhance your self-awareness and self-acceptance
Develop greater resilience and coping skills
Cultivate a deeper sense of connection and compassion with yourself and others
By integrating these exercises into your daily routine, you can begin to melt away stress and cultivate a more peaceful, centered, and compassionate relationship with yourself and the world around you.
FAQs
Q: What is mindfulness, and how does it help with stress?
A: Mindfulness is the practice of being fully present and engaged in the current moment, often through meditation or other relaxation techniques. It helps with stress by training the mind to focus on the present, rather than getting caught up in worries about the past or future.
Q: Do I need to be a "good" at mindfulness to benefit from these exercises?
A: Absolutely not! Mindfulness is a skill that can be developed with practice, and the exercises in this article are designed to be accessible to anyone, regardless of their experience or background.
Q: How often should I practice mindfulness exercises?
A: It’s recommended to practice mindfulness exercises daily, ideally at the same time each day, to develop a consistent routine and optimal benefits.
Q: Can I do these exercises anywhere?
A: Yes, these exercises can be done anywhere, either seated or lying down, and even in short intervals throughout the day.
Q: Are these exercises specifically designed for people with anxiety or depression?
A: Yes, these exercises can be beneficial for anyone experiencing anxiety, depression, or other mental health challenges, as they can help reduce stress, improve mood, and increase self-awareness.
How often have you rushed out the door and into your day without even thinking about how you’d like things to go? Before you know it, something or someone has rubbed you the wrong way, and you’ve reacted automatically with frustration, impatience, or rage—in other words, you’ve found yourself acting in a way you never intended.
You don’t have to be stuck in these patterns. Pausing to practice mindfulness for just a few minutes at different times during the day can help your days be better, more in line with how you’d like them to be.
Explore these five simple mindfulness practices for daily life:
Marta Locklear/Stocksy
1) Mindful Wakeup: Start with a Purpose
Intention refers to the underlying motivation for everything we think, say, or do. From the brain’s perspective, when we act in unintended ways, there’s a disconnect between the faster, unconscious impulses of the lower brain centers and the slower, conscious, wiser abilities of the higher centers like the pre-frontal cortex.
Given that the unconscious brain is in charge of most of our decision-making and behaviors, this practice can help you align your conscious thinking with a primal emotional drive that the lower centers care about. Beyond safety, these include motivations like reward, connection, purpose, self-identity and core values.
Setting an intention—keeping those primal motivations in mind—helps strengthen this connection between the lower and higher centers. Doing so can change your day, making it more likely that your words, actions and responses— especially during moments of difficulty—will be more mindful and compassionate.
This mindfulness exercise is best done first thing in the morning, before checking phones or email.
1. On waking, sit in your bed or a chair in a comfortable position. Close your eyes and connect with the sensations of your seated body. Make sure your spine is straight, but not rigid.
2. Take three long, deep, nourishing breaths—breathing in through your nose and out through your mouth. Then let your breath settle into its own rhythm, as you simply follow it in and out, noticing the rise and fall of your chest and belly as you breathe. If you find that you have a wandering mind or negative thoughts, simply return to the breath.
3. Ask yourself: “What is my intention for today?” Use these prompts to help answer that question, as you think about the people and activities you will face. Ask yourself:
How might I show up today to have the best impact?
What quality of mind do I want to strengthen and develop?
What do I need to take better care of myself?
During difficult moments, how might I be more compassionate to others and myself?
How might I feel more connected and fulfilled?
4. Set your intention for the day. For example, “Today, I will be kind to myself; be patient with others; give generously; stay grounded; persevere; have fun; eat well,” or anything else you feel is important.
5. Throughout the day, check in with yourself. Pause, take a breath, and revisit your intention. Simply observe, as you become more and more conscious of your intentions for each day, how the quality of your communications, relationships, and mood shifts.
PlainPicture/Lubitz+Dorner
2) Mindful Eating: Enjoy Every Mouthful
It’s easy enough to reduce eating to a sensation of bite, chew, and swallow. Who hasn’t eaten a plateful of food without noticing what they’re doing? Yet eating is one of the most pleasurable experiences we engage in as human beings, and doing it mindfully can turn eating into a far richer experience, satisfying not just the need for nutrition, but more subtle senses and needs. When we bring our full attention to our bodies and what we are truly hungry for, we can nourish all our hungers. Try this:
1. Breathe before eating. We often move from one task right to the other without pausing or taking a breath. By pausing, we slow down and allow for a more calm transition to our meals. Bring your attention inward by closing your eyes, and begin to breathe slowly in and out of your belly for eight to 10 deep breaths before you start your meal.
2. Listen to your body. After breathing, bring your awareness to the physical sensations in your belly. On a scale of 1 to 10, 1 being that you don’t feel any physical sensation of hunger and 10 being that you feel very hungry, ask yourself “How hungry am I?” Pay attention to what bodily sensations tell you that you are hungry or not hungry (emptiness in stomach, shakiness, no desire to eat, stomach growling, etc.). Try not to think about when you last ate or what time it is, and really listen to your body, not your thoughts.
3. Eat according to your hunger. Now that you are more in touch with how hungry you are, you can more mindfully choose what to eat, when to eat, and how much to eat. This simple practice of self awareness can help you tune in to your real needs.
4. Practice peaceful eating. At your next meal, slow down and continue to breathe deeply as you eat. It’s not easy to digest or savor your food if you aren’t relaxed.
5. If you don’t love it, don’t eat it. Take your first three bites mindfully, experience the taste, flavors, textures, and how much enjoyment you are receiving from a certain food. Make a mindful choice about what to eat based on what you really enjoy.
PlainPicture/Mira
3) Mindful Pause: Rewire Your Brain
It’s estimated that 95% of our behavior runs on autopilot—something I call “fast brain.” That’s because neural networks underlie all of our habits, reducing our millions of sensory inputs per second into manageable shortcuts so we can function in this crazy world. These default brain signals are like signaling superhighways, so efficient that they often cause us to relapse into old behaviors before we remember what we meant to do instead.
Mindfulness is the exact opposite of these processes; it’s slow brain. It’s executive control rather than autopilot, and enables intentional actions, willpower, and decisions. But that takes some practice. The more we activate the slow brain, the stronger it gets. Every time we do something deliberate and new, we stimulate neuroplasticity, activating our grey matter, which is full of newly sprouted neurons that have not yet been groomed for the fast brain.
But here’s the problem. While my slow brain knows what is best for me, my fast brain is causing me to shortcut my way through life. So how can we trigger ourselves to be mindful when we need it most? This is where the notion of “behavior design” comes in. It’s a way to put your slow brain in the driver’s seat. There are two ways to do that—first, slowing down the fast brain by putting obstacles in its way, and second, removing obstacles in the path of the slow brain, so it can gain control.
Shifting the balance to give your slow brain more power takes some work, though. Here are some ways to get started and cultivate more mindfulness.
1. Trip over what you want to do. If you intend to do some yoga or to meditate, put your yoga mat or your meditation cushion in the middle of your floor so you can’t miss it as you walk by.
2. Refresh your triggers regularly. Say you decide to use sticky notes to remind yourself of a new intention. That might work for about a week, but then your fast brain and old habits take over again. Try writing new notes to yourself; add variety or make them funny so they stick with you longer.
3. Create new patterns. You could try a series of “If this, then that” messages to create easy reminders to shift into slow brain. For instance, you might come up with, “If office door, then deep breath,” as a way to shift into mindfulness as you are about to start your workday. Or, “If phone rings, take a breath before answering.” Each intentional action to shift into mindfulness will strengthen your slow brain.
Female athlete tying her shoes. Shot from above in sunset light. Shot in 50 megapixel resolution.
4) Mindful Workout: Activate Your Mind and Your Muscles
Riding a bike, lifting weights, sweating it out on a treadmill—what do such exercises have in common? For one thing, each can be a mindfulness practice. Whatever the physical activity—dancing the Tango, taking a swim—instead of simply working out to burn calories, master a skill, or improve condition, you can move and breathe in a way that not only gets your blood pumping and invigorates every cell in your body, but also shifts you from feeling busy and distracted to feeling strong and capable.
Ready? The following steps, good for any activity, will help you synchronize body, mind, and nervous system. As you do, you will strengthen your capacity to bring all of your energy to the task at hand and reduce stress.
1. Be clear about your aim. As you tie your laces or pull on your gardening gloves, bring purpose to your activity by consciously envisioning how you want your guide your session. As you climb on your bike you might say, “I am going to breathe deeply and notice the sensation of the breeze and the sun and the passing scenery.” As you enter the pool, you might say, “I’m going to pay attention to each stroke, and the sound and feel of the water surrounding me.”
2. Warm up (5 minutes). Try any simple moves—jumping jacks, stretching—and concentrate on matching the rhythm of your breath to your movement. By moving rhythmically in this quick exercise, your brain activity, heart rate, and nervous system begin to align and stabilize.
3. Settle into a rhythm (10 to 15 minutes). Pick up the intensity, but continue to coordinate your breath and movement. If you have trouble doing this, then simply focus on your breathing for a few minutes. Eventually you’ll find your groove.
4. Challenge yourself (10 to 15 minutes). Try faster speed, more repetitions, or heavier weights, depending on what you are doing. Notice how alert and alive you feel when pushing yourself.
5. Cool down (5 minutes). Steadily slow down your pace until you come to a standstill. Notice the way your body feels. Drink in your surroundings.
6. Rest (5 minutes). Quietly recognize the symphony of sensations flowing in and around you. Practice naming what you feel and sense. Chances are you’ll feel awake and alive from head to toe.
Plainpicture/Johner/Peter Carlsson
5) Mindful Driving: Drive Yourself Calm, Not Crazy
There’s nothing like heavy traffic and impatient drivers to trigger the “fight or flight” response. That’s why road rage erupts and stress levels soar, while reason is overrun. The worse the traffic, the worse the stress. Los Angeles, where I live, has some of the worst traffic around, and some of the most unserene drivers. Emotions run high, tempers flare, tires squeal.
But it doesn’t have to be like that. In fact, the snarliest traffic jam can provide an excellent opportunity to build your mindfulness muscle, increase your sense of connection to others, and restore some balance and perspective.
Here are the steps to a simple behind-the-wheel practice I’ve been doing for a while. I’ve found it can work wonders.
1. First, take a deep breath. This simple, yet profound advice helps bring more oxygen into your body and widens the space between the stimulus of the traffic and your heightened stress reaction. In this space lies perspective and choice.
2. Ask yourself what you need. It may be in that moment that you need to feel safe, at ease or you just need some relief. Understanding what you need will bring balance.
3. Give yourself what you need. If ease is what you need, you can scan your body for any tension (not a bad thing to do while driving in any case) and soften any tension or adjust your body as needed. You can sprinkle in some phrases of self-compassion, such as, “May I be at ease, may I feel safe, may I be happy.” If your mind wanders, simply come back to the practice.
4. Look around and recognize that all the other drivers are just like you. Everyone on the road wants the same thing you do—to feel safe, have a sense of ease, and to be happy. Chances are you’ll see a number of fellow drivers who look a bit agitated, but you might also catch that one who is singing or actually smiling, and this will dissipate some of your own stress immediately. You can apply to all of them what you just offered to yourself, saying, “May you be at ease, may you feel safe, may you be happy.”
5. Take another deep breath. In 15 seconds or less, you can turn around your mood by applying these simple tips. When you feel the frustration of traffic rising, choose whatever you need to work on, and offer that condition to others. If you need to feel safe, say, “May I be safe, may you be safe, may we all be safe.” Breathe in, breathe out, you’ve sowed a seed of happiness.
The art of breathing has been a cornerstone of mindfulness practices for centuries, and for good reason. When harnessed correctly, breathing can be a powerful tool for optimizing physical performance, reducing stress, and even preventing burnout. In the world of fitness, where pushing oneself to the limit is often the name of the game, breathing techniques can be a game-changer. In this article, we’ll explore the concept of breathing your way to burnout-proof fitness, and how mindfulness can revolutionize your workout routine.
The Science Behind Breathing and Performance
When we exercise, our bodies undergo a series of physiological changes that can impact our performance. Heart rate increases, blood pressure rises, and our breathing becomes more rapid and shallow. While these changes are necessary for physical activity, they can also lead to decreased oxygenation of the muscles, decreased endurance, and increased fatigue. By incorporating mindful breathing techniques into your workout routine, you can optimize your physical performance and reduce the risk of burnout.
The Power of Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, is a technique that involves breathing deeply into the diaphragm rather than shallowly into the chest. When practiced regularly, diaphragmatic breathing can have a profound impact on physical performance. By increasing oxygenation of the muscles, diaphragmatic breathing can improve endurance, reduce fatigue, and enhance overall physical performance.
Mindfulness and Breathing: A Match Made in Heaven
Mindfulness is the practice of being present in the moment, without judgment or distraction. When combined with breathing techniques, mindfulness can be a powerful tool for optimizing physical performance. By focusing on the breath, you can quiet the mind, reduce stress, and increase awareness of the body. This increased awareness can help you to better understand your physical limitations, and make adjustments to your workout routine accordingly.
Breathing Techniques for Fitness
There are several breathing techniques that can be incorporated into your workout routine to optimize physical performance. Some of the most effective include:
Box Breathing: This technique involves breathing in for a count of four, holding for a count of four, and exhaling for a count of four. This technique can help to calm the nervous system and reduce stress.
4-7-8 Breathing: This technique involves breathing in through the nose for a count of four, holding for a count of seven, and exhaling through the mouth for a count of eight. This technique can help to reduce anxiety and improve overall physical performance.
Alternate Nostril Breathing: This technique involves closing one nostril with the finger and breathing in through the other. This technique can help to balance the breath and reduce stress.
Incorporating Breathing Techniques into Your Workout Routine
Incorporating breathing techniques into your workout routine can be as simple as taking a few deep breaths before and after exercise. However, for maximum benefit, it’s recommended to practice breathing techniques regularly, ideally during exercise. Here are a few tips for incorporating breathing techniques into your workout routine:
Start small: Begin by practicing breathing techniques for short periods of time, such as 5-10 minutes, and gradually increase the duration as you become more comfortable.
Practice during exercise: Try practicing breathing techniques during exercise, such as during a warm-up or cool-down.
Focus on the breath: When practicing breathing techniques, focus on the sensation of the breath moving in and out of the body. Avoid distractions and try to stay present.
The Benefits of Breathing Your Way to Burnout-Proof Fitness
Incorporating breathing techniques into your workout routine can have a profound impact on physical performance and overall well-being. Some of the benefits of breathing your way to burnout-proof fitness include:
Improved endurance: By increasing oxygenation of the muscles, breathing techniques can improve endurance and reduce fatigue.
Reduced stress: Breathing techniques can help to calm the nervous system and reduce stress, making them an ideal tool for managing burnout.
Increased awareness: By focusing on the breath, you can increase awareness of the body and better understand your physical limitations.
Enhanced overall performance: Breathing techniques can help to optimize physical performance by increasing oxygenation of the muscles and reducing fatigue.
Conclusion
Breathing your way to burnout-proof fitness is a powerful tool for optimizing physical performance and reducing stress. By incorporating mindful breathing techniques into your workout routine, you can improve endurance, reduce fatigue, and enhance overall physical performance. Remember to start small, practice regularly, and focus on the breath for maximum benefit. With time and practice, you can harness the power of breathing to revolutionize your workout routine and achieve burnout-proof fitness.
FAQs
Q: What is the best way to incorporate breathing techniques into my workout routine?
A: Start by practicing breathing techniques for short periods of time, such as 5-10 minutes, and gradually increase the duration as you become more comfortable. Try practicing during a warm-up or cool-down, or incorporate breathing techniques into your daily routine.
Q: What are some common breathing techniques used in fitness?
A: Some common breathing techniques used in fitness include box breathing, 4-7-8 breathing, and alternate nostril breathing.
Q: Can breathing techniques really improve physical performance?
A: Yes, breathing techniques can improve physical performance by increasing oxygenation of the muscles, reducing fatigue, and enhancing overall physical performance.
Q: Are breathing techniques only for advanced yogis or athletes?
A: No, breathing techniques are accessible to anyone, regardless of fitness level or experience. Start with short periods of practice and gradually increase as you become more comfortable.
Q: Can breathing techniques help with stress and anxiety?
A: Yes, breathing techniques can help to calm the nervous system and reduce stress and anxiety. They can be a powerful tool for managing burnout and promoting overall well-being.
