Introduction to Mindfulness & Mindfulness Practices
Let’s take a few moments together.
Notice your body; notice where you are.
Drop your shoulders.
Relax your jaw.
Breathe in deeply.
Breathe out with a loud sigh.
Now…
Take another breath in for 1…2…3…4…
Hold for 1…2…3…4…
Exhale for 1…2…3…4…
Hold for 1…2…3…4.
Repeat twice more.
Return to your natural breathing rhythm.
What, if anything, did you notice before starting the breathing exercise? What did you notice after completing the exercise? What do you notice right now?
Perhaps you’re a bit calmer and more relaxed than before. Maybe you’re now hyper-aware of your breathing, how you’re holding your shoulders and jaw. Perhaps you didn’t notice anything different - and that’s okay.
If you noticed that you were holding your shoulders close to your ears or your jaw was clenched before following the exercise, you are not alone. Many of us carry tension in various parts of the body, often unaware that we’re doing so.
This post will cover what mindfulness is and isn’t, the benefits of mindfulness, and ways to incorporate a mindfulness practice into your daily life. One way to practice mindfulness is to ground oneself in the present moment. The exercise above is one way to do this (also known as Box Breathing). Additional grounding techniques will be shared at the end of this article.
What is Mindfulness?
Originally stemming from Eastern philosophy, spirituality, and psychology, many attribute the Western understanding and practice of mindfulness to Buddhist Psychology (Germer, Siegel & Fulton, 2016). While originating in Eastern culture and spiritual practices, mindfulness can be incorporated in or outside of a religious/spiritual context. One does not need to subscribe to Buddhism or any particular religion to practice mindfulness in their daily life.
Jon Kabat-Zinn (2012), a well-renowned authority figure on mindfulness and the founder of Mindfulness-Based Stress Reduction, defines mindfulness as: “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally.”
Mindfulness is the pure, intentional awareness of the present moment, without judgment of what arises while you are present in the moment. This takes time, patience, and practice to cultivate.
What Mindfulness is Not
Practicing mindfulness is not synonymous with inaction or doing “nothing”, discounting your feelings, or ignoring the bad and just focusing on the “good”. It is also not synonymous with meditation (although mindful meditation is a great way to practice mindfulness).
If mindfulness and mindfulness practice were any of these misconceptions, we might find ourselves taking no action toward our goals, sitting in meditation for days, or practicing toxic positivity.
The general idea or goal of mindfulness practice is to strengthen one’s ability to be in the present moment, wherever and whatever that may be. Whether that’s sitting down at the kitchen table before work with your morning coffee or running a marathon, being aware and fully engaged in what you are doing, rather than living in the past (rumination/depression) or future (worry/anxiety), is the goal of mindfulness practice.
Benefits of Mindfulness
Being mindful of yourself, your body, and your awareness can have a profound impact on your emotional, mental, and physical health; your relationships with others; and your relationship with yourself.
The benefits of mindfulness include, but are not limited to, emotion regulation, decreased rumination and anxiety, improved symptoms of depression, and strengthening one's ability to respond to situations rather than react to them (Davis & Hayes, 2011).
Taking just a few minutes a day to notice how you feel, where you’re holding tension, what thoughts are going through your mind, and taking a couple of intentional breaths can go a long way toward relaxing and re-orienting you to the present moment. This is what is known as “mindfulness practice”.
Mindfulness practices
So what does practicing mindfulness actually look like? Focusing on and practicing being aware of what you're doing, thinking, or feeling at any given moment can be a challenge. The great news is that there are countless opportunities throughout the day to incorporate mindfulness, so you don’t have to be perfect and one hundred percent present all the time. First, let’s take a look at these common scenarios where a mindfulness practice could be implemented:
Talking with a friend:
When you're speaking with someone, are you fully present in listening to and understanding the words they are saying? Or are you waiting for them to finish talking so you can respond? Most of us do this!
Mindful Communication:
Are you receiving the message they are trying to convey? Are you noticing how you are internally responding to their words? Take a moment after they finish speaking to truly hear and understand what was just said, both verbally and nonverbally, and to formulate a thoughtful response.
Eating a meal:
When sitting down for a meal, are you also on your phone, watching TikTok videos, or an episode of that new TV series? Eating the food in front of you, but perhaps not fully appreciating each bite? You’re not alone!
Mindful Eating:
What would it be like to only focus on the food in front of you when having a meal? Before eating, notice how your body feels, what do your thoughts sound like regarding the food in front of you? Notice the fork in your hand, is it cold to touch, warm, smooth? Taking the first bite, fully notice the texture and flavors. Do you know how many times you typically chew your food? (Fun fact: some experts say we should chew our food around 32 times before swallowing! [Cirino, 2020]). Notice how your body and stomach are feeling while eating.
Driving:
When driving, are you aware of each stop sign and stoplight you pass? Do you ever get to your destination on “autopilot” and feel that the drive was sort of a blur?
Mindful Driving:
When driving, staying present is vital to your and other drivers’ safety. Before starting the car, notice how you are feeling - are you wired on your morning coffee? Tired from a late night or a restless sleep? Anxious? Angry? In the car, notice yourself sitting in the seat, your hands on the steering wheel. What does the steering wheel feel like - rough, smooth, hot, cold? Is the car too warm, too cold, or just right? When driving, try to stay present, noticing both the road ahead and your surroundings. Are you playing music? Is it distracting?
These are just a few examples of how one can apply mindfulness to everyday events. The moments in which you can practice mindfulness are endless.
What other areas of your day can you practice mindful awareness?
Grounding techniques
Below are a few ways to orient yourself to the present and become aware of your body and surroundings.
5-4-3-2-1 Grounding:
Look for five objects around you - describe the shape and color of each. Notice and feel four different textures on or around you. Then listen for three different sounds in your environment. Notice two different scents that you can smell. Lastly, take one sip or bite of something and notice the flavors, temperature, and textures.
Box Breathing/4-4-4-4 Breathing
Breathe in for a count of 4, hold for 4, breathe out for 4, and hold at the bottom of the breath for 4, and repeat until centered.
4-7-8 Breath
Breathe in for a count of 4, hold for 7, breathe out for 8; repeat until centered.
Further Reading & Practice**
Book Recommendations:
Mindfulness for Beginners by Jon Kabat-Zinn
The Miracle of Mindfulness by Thich Nhat Hanh
App recommendations:
Insight Timer
How we feel
**Disclaimer:** The views, thoughts, and opinions expressed in this article are solely those of the author and do not necessarily reflect the views, opinions, policies, or position of Coalta Therapy & Wellness or any other group or individual. Any book, app, or other recommended resource offered within this article is to be used at the discretion of the reader. Independent research is always strongly encouraged before downloading, buying, using, or otherwise pursuing recommended resources.
References
Cirino, E. (2020, March 20). Chewing your food: Is 32 really the magic number? Healthline. https://www.healthline.com/health/how-many-times-should-you-chew-your-food
Davis, D. M., & Hayes, J. A. (2011). What are the benefits of mindfulness? A practice review of psychotherapy-related research. Psychotherapy, 48(2), 198.
Germer, C., Siegel, R. D., & Fulton, P. R. (Eds.). (2016). Mindfulness and psychotherapy. Guilford Publications.
Kabat-Zinn, J. (2012). Mindfulness for beginners: Reclaiming the present moment--and your life. Sounds True.
