The Benefits of Mindfulness for Your Mental Health
With the hustle and bustle that comes with living in modern Western culture, we often don’t have time or make the time to be present in our lives. Buddhism, Hinduism, and yoga are all intertwined with the concept of mindfulness. Famous figures like Thich Nhat Hanh and Jon Kabat-Zinn have influenced western cultures in adopting mindfulness practices (Joaquín, 2023). This has even been added to teachings of Positive Psychology within the western world. Mindfulness is used often to be more present, grounded, and centered.
So what is mindfulness? Mindfulness is the practice of purposely bringing one's consciousness to the present moment (Staff, 2023). This can be introduced to so many areas of one’s life. For instance, rather than wandering off or thinking of your busy schedule while washing the dishes, you could focus on being present. When trying to stay present, think of how it feels to wash the dishes – what are the senses involved in what you are doing? Do you hear the dishes clink, water running, and wonder how the idea of cleanliness can impact your mood and mental health? When other intrusive thoughts enter, allow them to come in, and try to let them go. Come back to the present. These are just some techniques that are rooted in mindfulness practice.
Now, how does mindfulness positively impact your mental health? There are several studies that say mindfulness practices can help reduce anxiety and depression in some individuals. According to Dr. Sona Dimidjian, mindfulness can help you “de-center” from negative past experiences and worrying about the future (U.S. Department, 2022). Thich Nhat Hanh once said “Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes” (Mishra, 2018). We only have the present moment, everything in the past and the future is not in our control. By making the time to be consciously present within ourselves, we are able to bring ourselves closer to finding inner peace.
You can integrate mindfulness into your life in many ways. Checking in with your mind and body, practicing yoga, and focusing on your breath are just a few activities you practice. If you have never intentionally practiced mindfulness, you can start small by paying close attention to your senses. A popular method is the 5-4-3-2-1 grounding technique (Pavlik, 2022):
5 things you can see: Your hands, the sky, furniture
4 things you can touch: Your body touching the earth, the clothes on your skin
3 things you can hear: The wind blowing, children’s laughter, your breath
2 things you can smell: food, coffee, soap
1 thing you can taste: gum, fresh air
It’s important to note that these practices don’t work for everyone, however, it may be worth trying out or adding to your daily routine. You can also find therapists who offer Mindfulness-based cognitive therapy (MBCT) who integrate cognitive therapy through techniques such as mindfulness meditation to teach people to consciously pay attention to their thoughts and feelings without placing any judgments upon them (Schimelpfening, 2023).
Below are some self-guided books that you can read on your own for beginner and more seasoned individuals who would like to practice mindfulness.
Beginner Mindfulness Books:
Real-World Mindfulness for Beginners: Navigate Daily Life One Practice at a Time – Brenda Salgado
Mindfulness in Plain English – Bhante Henepola Gunaratana
The Blooming of a Lotus: Guided Meditations for Achieving the Miracle of Mindfulness
Start Where You Are: A Journal for Self-Exploration – Meera Lee Patel
References:
About Thich Nhat HanhThich Nhat Hanh (1926-2022) was a renowned Zen teacher and poet, says, M., & Staff, L. R. (2023, January 17). Thich Nhat Hanh on the practice of mindfulness. Lions Roar. https://www.lionsroar.com/mindful-living-thich-nhat-hanh-on-the-practice-of-mindfulness-march-2010/
Joaquín Selva, Bc. S. (2023, February 21). The history and Origins Mindfulness. PositivePsychology.com. https://positivepsychology.com/history-of-mindfulness/
Mishra, N. (2018, April 16). Thich Nhat Hanh quotes on mindfulness, peace, love, and happiness. Medium. https://medium.com/@thenishant/thich-nhat-hanh-quotes-on-mindfulness-peace-love-and-happiness-11b1cca4b502
Pavlik, T. (2022, November 28). Unwind this Monday with the 5-4-3-2-1 grounding technique. The Monday Campaigns. https://www.mondaycampaigns.org/destress-monday/unwind-monday-5-4-3-2-1-grounding-technique
Schimelpfening, N. (2023, April 4). How mindfulness-based cognitive therapy works. Verywell Mind. https://www.verywellmind.com/mindfulness-based-cognitive-therapy-1067396
Staff, M. (2023, January 6). What is mindfulness?. Mindful. https://www.mindful.org/what-is-mindfulness/
U.S. Department of Health and Human Services. (2022, July 15). Mindfulness for your health. National Institutes of Health. https://newsinhealth.nih.gov/2021/06/mindfulness-your-health
