The Art Of Mindfulness
“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” - Thich Nhat Hanh
Mindfulness is the current hot topic amongst health professionals around the world. It’s a practise baked into many cultures and religions with ties to yoga and meditation. It’s techniques are said to have benefits to our bodies and mind and overall wellbeing. In this article, I will unpack what mindfulness is, how it can be practised and, most importantly, how it could make a lasting impact on your life.
So, why would I want to be more mindful? Studies are continually being done on mindfulness, leading to research papers and articles on the topic and its relationship to our wellbeing. It’s known to help reduce stress and anxiety, to help improve memory and attention spans as well as promote self regulation and empathy.
The areas of wellbeing mentioned above could seem like the obvious benefits for being more mindful. A less obvious link is to Irritable Bowel Syndrome (IBS). IBS is a condition that disproportionately affects women and is characterised by chronic abdominal pain, constipation, and diarrhoea. More recent research has been undertaken to see if mindfulness could help with IBS.
“This is a novel, game-changing treatment approach for a public health problem that has real personal and economic costs, and for which there are few medical treatments for the full range of symptoms,” - Jeffrey Lackner, PsyD
By now, you must be thinking, wow that sounds great. But, what is it again? And how do I get a piece of the action?
Mindfulness is the practice of purposely focusing your attention to the experiences occurring in the present moment and accepting it without judgment. The basic premise is to forget about the past and future and bring your mind and attention to the present moment.
“Be happy in the moment, that’s enough. Each moment is all we need, not more.” - Mother Teresa
To be mindful is to understand the present moment. Not being lost in thought. Not being distracted. Learning how to be in the here and now. On the surface this sounds so simple, yet a Harvard study showed that on average we spend 47% lost in thought.
A framework is required to be more mindful and in the present. This is where meditation comes in. Meditation is the process of quieting the mind in order to spend time in thought for relaxation or spiritual purposes. The goal is to attain an inner state of awareness and intensify personal and spiritual growth.
You could start down this road of being more mindful with a small amount of time per day. Just take 10 mins a day to learn how to experience life. The following guide is from the Harvard Gazette:
Settle in
Find a quiet space. Using a cushion or chair, sit up straight but not stiff; allow your head and shoulders to rest comfortably; place your hands on the tops of your legs with upper arms at your side.
Now breathe
Close your eyes, take a deep breath, and relax. Feel the fall and rise of your chest and the expansion and contraction of your belly. With each breath notice the coolness as it enters and the warmth as it exits. Don't control the breath but follow its natural flow.
Stay focused
Thoughts will try to pull your attention away from the breath. Notice them, but don't pass judgment. Gently return your focus to your breath. Some people count their breaths as a way to stay focused.
Take 10
A daily practice will provide the most benefits. It can be 10 minutes per day, however, 20 minutes twice a day is often recommended for maximum benefit.
For those who want to explore this a lot further you should look into Vipassana. Many recognise this as the oldest Buddhist meditation practice. There is plenty of material for this online and if you are interested you could attend a meditation retreat here in Perth, in Bali and probably plenty more around the world. Admittedly, I’ve not tried Vipassana, but I am intrigued and will give it a go.
How I got into mindfulness was via a good friend at work. He got our whole team involved and we started a habit of dedicating 10 mins a morning to ourselves. We used a very well known app called Headspace which provides guided meditations for all levels from novices to pros. I’ve used Headspace with friends and family as well and the kids have enjoyed our 10 min mindfulness sessions on the beach when we are off on camping trips.
“We are what we repeatedly do. Excellence, then, is not an act, but a habit” - Aristotle
Other things you can do. Well, just consider the original premise that this is all about being in the present. This doesn’t necessarily mean sitting down and doing meditation.
The next time you are standing on the train platform just watch the world go by for a couple of mins. Notice the cars, the trees, the clouds. Notice your breathing. Notice your mood and emotions.
The next time your on the train. Just kick back and watch everyone and everything. You’ll feel like you’re in the matrix. That time has stood still and you can observe things from different angles.
After all things said and done, what it boils down to is this. We all spend a lot of time looking after our bodies, with dieting and exercising and general well being. Yet we spend so little time looking after our minds. Try and rebalance that and enjoy the benefits it will bring.
“It’s your road, and yours alone, others may walk it with you, but no one can walk it for you”- Rumi
Links
When science meets mindfulness
New At-Home Treatment for IBS Focuses on Mind Over Body
How Mindfulness Meditation Eases IBS Symptoms
Self-Guided Behavior Therapy Relieves IBS Symptoms
Wandering mind not a happy mind