Mindfulness Can Change your life

How Mindfulness is Transforming Lives (and How It Can Change Yours Too)

Mindfulness isn’t just a buzzword; it’s a powerful tool that can radically change your life. I was forced to implement mindfulness in my own life while on deployment in Iraq and Afghanistan as a young adult. There were events happening all around me that I would not have been able to cope with if I didn’t establish good mindfulness techniques.

As a mental health therapist, I’ve witnessed firsthand how mindfulness has transformed the lives of many of my clients. This article will give you a straightforward guide to understanding mindfulness, its benefits, and how you can incorporate it into your life.

What is Mindfulness?

Mindfulness is the practice of being fully present in the moment, aware of your thoughts, feelings, and surroundings without judgment. It’s about observing your experiences as they are, rather than how you wish they were. It can be accomplished through a number of techniques, some of which take only minutes out of your day!

Common Misconceptions & the Science

Many people think mindfulness is about clearing your mind or achieving a state of perpetual calm. This is a myth. Mindfulness is about acceptance, not escape. It’s not about eliminating thoughts but rather changing your relationship with them.

It doesn’t have to be in a quiet secluded garden for hours of meditation. Make it simple!

It can be in the car for 2 minutes before you start your day.

It can be standing barefoot outside in your backyard as the sun rises or before everyone wakes up.

Research shows that mindfulness can rewire the brain and change your life. Studies using MRI scans have found that regular mindfulness practice can increase the density of gray matter in areas of the brain associated with learning, memory, and emotional regulation. It can also decrease the size of the amygdala, the part of the brain responsible for the stress response.

---

The Benefits of Mindfulness

Mental Health Benefits

Mindfulness can significantly reduce symptoms of anxiety and depression and change your life for the better. It helps break the cycle of rumination and negative thinking patterns. By focusing on the present moment, you can distance yourself from the endless loop of worries about the past or future.

A young client of mine was struggling with anxiety after her father passed away. She was having sleep disturbances, severe codependency on other family members, and a straight refusal to engage in any social setting. I suggested to her to simply go in her backyard, take off her shoes, and stand in the dirt with her bare feet, noticing the ground between her toes and textures she felt. She was able to then take some deep breaths when feeling overwhelmed and work through her grief and anxiety.

Physical Health Benefits

Mindfulness can lower blood pressure, improve sleep, and boost the immune system. By reducing stress, mindfulness can decrease the production of cortisol, a stress hormone that can wreak havoc on your body when it’s constantly elevated. Obviously, if these physical benefits are clinically proven, a simple practice like mindfulness can change you life.

Emotional and Social Benefits

Practicing mindfulness can improve your relationships by increasing empathy and emotional regulation. By taking a second to breathe or close your eyes, your responses are more in control and you can hear what others have to say without being clouded with emotion. When you’re fully present in your interactions, you communicate more effectively and connect more deeply with others.

Example: Sarah, another client, found that mindfulness helped her become more patient and less reactive in her relationships. Before lashing out due to hurt at her husband, she was able to stop, breathe, and even walk away before coming back to the conversation to finish it in a much calmer manner.

It was during a summer internship in an unfamiliar city, and I was stressed, tired, and lonely. My thoughts ran along a familiar trail of checklists and self-doubts. Honestly, I felt like crying.
That’s when sunshine sliced through the trees ahead of me, flashing just enough to get my attention. I stopped walking. And, more importantly, I stopped thinking and let myself absorb the beauty of the scene. That brief pause was enough for God to work with. I heard in my heart a message from Him: “You know I love you, right?” The healing words flowed through me like warm honey.

Marissa Widdison

How to Get Started with Mindfulness

You don’t need to spend hours meditating to benefit from mindfulness. Here are some simple exercises to get you started:

Simple Mindfulness Exercises

• Mindful Breathing: Take a few minutes each day to focus on your breath. Notice the sensation of the air entering and leaving your body. If your mind wanders, gently bring it back to your breath. For more breathing and relaxing techniques, read this.
• Body Scan Meditation: Lie down or sit comfortably and slowly bring your attention to different parts of your body, starting from your toes and moving up to your head. Notice any sensations, tension, or discomfort without trying to change anything.
• Mindful Eating: Pay full attention to the experience of eating. Notice the taste, texture, and smell of your food. Eat slowly and savor each bite.
• Grounding: Remove your shoes and go outside in your front or backyard where there is either grass or dirt available. Stand barefoot and pay attention to how your feet feel. What does the dirt or grass feel like between your toes? Is the ground even or bumpy? Is it cool or warm?
  • While you’re grounding, pay attention to your 5 senses. If you need a handout to make sure you cover them all, print it here:

Integrating Mindfulness into Daily Life

Mindfulness isn’t just something you do during meditation. You can bring mindfulness into your everyday activities. Try being fully present while washing dishes, taking a shower, or walking your dog. The goal is to focus on the activity at hand and notice the details you usually overlook. Multitasking is a thing of the past. It has been proven it’s much more effective to focus on the task at hand and be present.

Don’t Think It’s Going to Work? Try this before you say no.

Starting a mindfulness practice can be challenging. You might feel too busy or skeptical about its benefits. Here’s how to overcome these obstacles and convince yourself it just might work:

• Make Time: You don’t need a lot of time to practice mindfulness. Start with just five minutes a day and gradually increase it as you become more comfortable. Consider determining when in the day you will schedule it in as well and stick to it.
• Be Patient: Mindfulness is a skill that takes time to develop. Don’t expect immediate results. Be patient with yourself and trust the process.
• Keep an Open Mind: If you’re skeptical, give mindfulness a try for a few weeks. Pay attention and even write down any changes in your mood, stress levels, and overall well-being.

---

The Role of Professional Guidance

While mindfulness can be practiced on your own, professional guidance and check-ins can enhance your practice.

When to Seek Help

If you’re dealing with significant mental health issues or find it difficult to practice mindfulness on your own, seek professional help. We are trained in mindfulness-based therapies and can provide support and guidance.

Mindfulness-Based Therapies

Therapies like Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) combine mindfulness practices with traditional therapeutic techniques. These therapies have been shown to be effective in treating a variety of mental health conditions, including depression, anxiety, and chronic pain.

Common Doubts

Some people think mindfulness is too “woo-woo” or that it won’t work for them. Others feel they’re too busy to practice mindfulness and it would be for no reason. These are common doubts that can be addressed with evidence and experience.

Evidence-Based Research

There’s a growing body of research supporting the benefits of mindfulness. Studies have shown that mindfulness can reduce symptoms of anxiety and depression, improve physical health, and enhance overall well-being. If the two studies listed in this article so far aren’t enough to convince you to give it a try, chat with us directly and we can help convince you 🙂

Mindfulness has the power to transform your life, just as it has for so many others. By being present and fully engaged in the moment, you can reduce stress, improve your mental and physical health, and enhance your overall quality of life.

Start small, be patient, and stay consistent.

You’ll be amazed at the difference mindfulness can make.