James Baraz, author and meditation instructor, said of mindfulness that “it is simply being aware of what is happening right now without wishing it could be otherwise; enjoying the things you like without getting attached to them when things change (which they will); accepting the less pleasant experiences without fearing that they will always be that way (which they won’t).”
In our daily lives, we are all subject to more or less stressful periods, which often end up overwhelming us and disrupting our mood, as well as our physical health. However, there are solutions that, once put into practice, can help us considerably improve our quality of life.
One of these is the stress reduction technique through mindfulness or full awareness. Originating from Buddhist philosophy, mindfulness refers to bringing attention to the present moment, eliminating any thoughts about the past or worries about the future. The basic concept of mindfulness practice is the acceptance, without judgment, of the experiences we have. It teaches us to look at our thoughts and emotions for what they are – just thoughts and emotions, without getting attached to them.
© VectorStock
In a fast-paced society, we are all caught in the trap of multitasking (doing several things at the same time), which, however, has various negative health consequences. Psychologists Susan Orsillo and Lizabeth Roemer present these problems in their book “Mindfulness for Anxiety: free yourself from chronic worry and get your life back”, among which are: memory and attention problems, disconnection from work and loved ones, distant relationships, confusion and despair, and increased anxiety levels.[1]
Through mindfulness practice, not only can we learn how to be more balanced when we find ourselves in emotionally charged situations, but we also become more receptive to what is happening around us. In this way, we can stay connected to the here and now, focusing our attention on the colours we observe around us, the sounds we hear, the air temperature, the sensations we feel in our bodies, etc.
© Qieer Wang
It is important to note that this technique does not replace psychotherapy for individuals struggling with a mental disorder, but rather complements it. It has been shown to have remarkable results not only on mental health but also on physical health. Some of the problems for which the mindfulness technique has proven effective include: anxiety, heart disease, depression, hypertension, addictions, chronic pain, eating disorders, stress reduction, insomnia. [2]
In his book “How Your Mind Can Heal Your Body”, Dr. David R. Hamilton highlights the numerous changes that occur through the use of mindfulness, both in people dealing with various illnesses and in healthy individuals. [3] Thus, studies conducted on patients suffering from early-stage prostate cancer and breast cancer, as well as on diabetic patients, demonstrated that the mindfulness technique contributed to improving their health. The results were as follows: reduced blood pressure, decreased cortisol levels, and an increased number of immune cells in cancer patients [4, 5, 6], and lower blood pressure, a reduced level of glycated haemoglobin, and decreased anxiety and psychological exhaustion in patients with type II diabetes. [7]
In the case of people dealing with certain eating disorders, the mindfulness technique can reduce binge eating episodes by observing the intensity of the urge to eat, without giving in to it. As for people combating depression, it has been found that there is a 50% reduction in the relapse rate for those who, in addition to cognitive psychotherapy, also use mindfulness practice, as opposed to individuals who do not include this method in their recovery process. [8]
Furthermore, the mindfulness technique is beneficial for psychologically and physically healthy people, as it helps them maintain a good mood and reduce their stress and anxiety levels. The more frequent the practice, the better the results. [9]
© Shutterstock
Following a questionnaire applied by a group of psychologists from the University of Rochester in New York, with the aim of identifying the presence or absence of full awareness during daily activities, they offered some useful tips that, once implemented, can help people improve this state of presence. In this regard, psychologists recommended using ordinary situations such as receiving a phone call or fastening a seatbelt, and carefully observing ourselves during these activities. We can also choose an activity that we usually perform in a hurry and practice it with full awareness. Another very important aspect is to return our attention to our breath, both in the evening before sleep and in the morning when we wake up. By focusing our attention on this simple yet impactful process of conscious breathing, we become calmer and more anchored internally rather than externally. [10]
We must understand that stress is a harmful and energy-consuming factor that affects us in countless ways and which we must strive to combat. In this direction, we can start by taking better care of ourselves, allowing ourselves enough time to rest when our body demands it, and remembering that there is a solution for every problem.
Mindfulness exercise for thoughts:
- Find a comfortable position, whether lying down or sitting. Ensure your spine is straight, shoulders relaxed, jaw unclenched, and that you will not be interrupted during the exercise.
- Close your eyes. Breathe deeply until you reach an increased level of relaxation and concentration. Observe how your abdomen rises and falls as you calmly inhale and exhale, feeling the warmth entering your body.
- Shift your attention from your breath to your thoughts, imagining them taking a unique form. Let them pass freely, without interrupting or stopping them in any way. Avoid labelling, judging, or analysing them. Simply observe.
- Stay in the present moment. When you realise that thoughts about the past or worries about the future appear in your mind, acknowledge this and redirect your attention back to the form of the thoughts entering and leaving your mind. Remember they are just simple thoughts.
- Slowly, begin to filter the thoughts entering your mind, concentrating your attention on your breath, and when you feel ready, open your eyes.
Useful resources in Romanian:
Maria Nicolau: Mindfulness for beginners:
https://www.youtube.com/watch?v=8ABka_S6GKg
Maria Nicolau: All about mindfulness – How it can change your life:
https://www.youtube.com/watch?v=yncyqhpUfKQ&t=24s
Dr. Hedi Hodka, “Health and Science” Collection:
https://www.youtube.com/watch?v=4rgdFiHu8Ao
Simona- EDEN TERRA:
https://www.youtube.com/watch?v=8KGGZ26kjhs
.
.
Resources in English:
TEDxTalks:
https://www.youtube.com/watch?v=IeblJdB2-Vo
Podcasts:
http://ishouldbemeditating.com/category/podcast
https://www.podbean.com/podcast-detail/mpd6w-2f104/Meditation-Station-by-Stin-Hansen-Podcast
https://podcasts.apple.com/us/podcast/onemind-podcast-morgan-dix/id975006871
Apps:
Smiling Mind: https://www.smilingmind.com.au/
Stop, Breathe and Think: https://www.stopbreathethink.com/
Books:
Dr. David R. Hamilton – How Your Mind Can Heal Your Body
Bret A. Moore – Taking Control Over Anxiety: Small Steps for Getting the Best of Worry, Stress and Fear
.
.
Bibliography:
- Orsillo,S.M., & Roamer, A.(2011). The Mindful Way through Anxiety: Break Free from Chronic Worry and Reclaim Your Life. New York: The Guilford Press, 1st edition.
- Dr. Moore B.A. (2014): Taking control over anxiety: Small Steps for Getting the best of Worry, Stress and Fear. U.S: American Psychological Association(APA).
- Dr. Hamilton, R.H. (2008): How your mind can heal your body. UK: Hay House UK Ltd.
- L.E.Carlson, M.Speca, P.Faris, K.D.Patel, (2007): Brain, Behaviour and Immunity, 21(8), 1.038-1.049
- L.E.Carlson, M.Speca, K.D.Patel, E.Goodey, (2004): Pyschoneuroendocrinology,, 29(4), 448-474
- M.Speca, L.E.Carlson, E.Goodey, M.Angel,(2000): Psychosomatic Medicine, 62(5), 613-622.
- Rosenzweig, S., Reibel, K.D., Greeson, J.M, Edman, J.S., Jasser, S.A., McMearty, K.D, Goldstein, B.J.( 2007): Alternative Therapies in Health and Medicine, 13(5), 36-38.
- Pistorio, M., (2010): La sagesse de nos colères. De la colère qui detruit à la colère qui construit, Canada: Éditions de L’Homme.
- Lane, J.D., Seskevich, J.E., Pieper, C.F. (2007): Alternative Therapies in Health and Medicine, 13(1), 38-44.
- Brown, K.W. & Ryan, R.M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84, 822-848.
