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Mindfulness


"Mindfulness is the practice of paying attention to what is happening to you from moment to moment. To be mindful, you must slow down, do one activity at a time, and bring your full awareness to both the activity at hand and to your inner experience of it. Mindfulness provides a potentially powerful antidote to the common causes of daily stress such as time pressure, distraction, agitation, and interpersonal conflicts" (The Benson-Henry Institute for Mind Body Medicine, n.d.).

Mindfulness includes taking time out of our busy schedules to focus on what is going on in the present moment. Jon Kabat-Zinn, a noted teacher of mindfulness, speaks of mindfulness as coming to our senses, literally and figuratively. It involves becoming aware of what you are experiencing, and accepting it without judgment. In order to learn mindfulness, many use meditations, focusing on their breathing, or their bodily sensations.

The Benson-Henry Institute for Mind Body Medicine suggests ten strategies for practicing mindfulness on a daily basis:

  1. As you awaken in the morning, bring your attention to your breathing. Instead of letting your mind spin off into yesterday or today, take mindful breaths. Focus on your breathing, and sense the effects of breathing throughout your body.
  2. Instead of hurrying to your usual routine, slow down and enjoy something special about the morning: a flower that bloomed, the sound of birds, the wind in the trees.
  3. On your way to work or school, pay attention to how you walk or drive or ride the transit. Take some deep breaths, relaxing throughout your body.
  4. When stopped at a red light, pay attention to your breathing and enjoy the landscape around you.
  5. When you arrive at your destination, take a few moments to orient yourself; breathe consciously and calmly, relax your body, then begin.
  6. When sitting at your desk or keyboard, become aware of the subtle signs of physical tension and take a break to stretch or walk around.
  7. Use the repetitive events of the day - the ringing telephone, a knock on the door, walking down the hall - as cues for a mini-relaxation.
  8. Walk mindfully to your car or bus. Can you see and appreciate something new in the environment? Can you enjoy walking without rushing?
  9. As you return home, consciously make the transition into your home environment. If possible, after greeting your family or roommates, give yourself a few minutes alone to ease the transition.
  10. As you go to sleep, let go of today and tomorrow, and take some slow, mindful breaths.

Source: The Benson-Henry Institute for Mind Body Medicine (n.d.) Retrieved June 19, 2008, from http://www.mbmi.org/basics/mstress_M.asp