
If you are on social media, you have probably seen it. The video goes something like this: A person does something remotely considerate or commendable, and is met with the response – so mindful, so cutesy, so demure!
While the meme has gone viral due to the usage of the word ‘demure’, another word stands out as being worthy of mention – mindful. It is a buzzword that has found its way into health and wellbeing circles. Think: Mindful breathing, mindful living, and practicing mindfulness. It’s a trend with a longevity that has surpassed the virality of ‘demure’, and is touted as a way to curb stress and anxiety.
But what is mindfulness, really? In the rest of this article, we dissect what it means to be mindful, explore its benefits, and suggest some ways to get started with mindful living.
What is Mindfulness?
Mindfulness is more than just a trendy term—it's a way of being. It is about being aware and attentive to yourself and what is happening around you. It is about being intentional and present in the moment, which may include tuning in to the sensations that you feel in your body, the actions you are taking, and not letting worries about the past or future distract you.
How Mindfulness Helps You
By allowing oneself to focus on the present, mindfulness can be an effective way to regulate emotions by reducing anxious and depressive thoughts. A number of research studies support the finding that mindfulness – whether as an intervention technique (mindfulness-based stress reduction) or a regular self-help tool – can reduce symptoms of anxiety and depression.
Beyond the symptomatic benefits, mindfulness has also been found to alter brain structures. A study published in 2019 found that participants who started meditating for 40 days showed changes in their brain structure which was associated with lower depression scores. Another study from 2010 found that participants who practiced daily mindfulness for eight weeks developed thicker grey matter in the brain regions associated with processing emotions, learning, and memory.
Getting Started with Mindfulness
Mindfulness can be a great boost to your emotional and cognitive health, and the best part? It doesn’t have to be difficult! There are so many ways to incorporate mindfulness into your wellness routine – you can choose the simplest method that works for you.
Here are a few ways to begin:
Mindful Meditation: This popular approach involves sitting quietly with your eyes closed, breathing slowly and deeply, and focusing on your own rhythm of breathing. It's a great way to feel rooted within yourself and develop an awareness for your own body, thoughts, and feelings.
Mindful Walks: You can incorporate mindfulness into a morning walk or after-dinner stroll. Be intentional about using your 5 senses: What sounds do you hear? How does your body feel? What can you smell in the air?
Mindful Journaling: Writing down your thoughts can be a good way to achieve better emotional clarity. Let grammar, aesthetics, or self-judgment take a back seat – focus on whatever comes to mind and write it down.
To build a sustainable mindfulness habit, set aside dedicated time each day. This could be anchored into an existing routine to make it harder to forget. For example, you might practice mindful breathing during your commute to work, or journal for 10 minutes before going to bed. The key is consistency: Even a few minutes of mindfulness during a hectic day can make a significant difference.
Conclusion
Mindfulness is a valuable tool for maintaining mental health and managing stress, anxiety, and depression. When used alongside counselling or group therapy, mindfulness can provide a comprehensive approach to mental wellness that you can practice anytime, anywhere. If you believe you could benefit from additional support, such as depression therapy, our team of compassionate professionals is here to help guide you on your mental wellness journey. Your path to a healthier, more mindful life starts here.