Mindfulness: What is it and how to practice it?

What is stress?

We live in a world where stress is ubiquitous and has become a major global public health concern. Rumination (repetitive thinking or dwelling on negative feelings) is a typical response to stress, but it can be counterproductive since it drains your mental and physical energy. Moreover, extreme stress may challenge resilience characteristics such as forgiveness and hope.

Studies have shown that excessive stress can significantly impact physical and mental health, although specific amounts of stress may boost performance. Stress has been associated with autoimmune disease, obesity, cardiovascular diseases (heart disease), hypertension (high blood pressure), stroke, muscle tension, headache, backache, and other health issues.

It is simple to rush through life without pausing to observe anything. However, increasing your awareness of the present moment – your thoughts and feelings, as well as the world around you can improve your mental health.

One technique of stress management that has gained popularity recently is mindfulness. Although mindfulness and meditation have been practised for thousands of years, evidence on their health benefits is relatively new yet encouraging.

What is mindfulness?

Mindfulness is defined as “a moment-to-moment awareness and is cultivated by purposefully paying attention to the present moment, with a non-judging, non-striving attitude of acceptance.”

It is easy to become disconnected from how our bodies feel and find ourselves living "in our heads," preoccupied with our thoughts without pausing to consider how they shape our emotions and behaviour.

The practice of mindfulness is about gently retraining the mind to focus on the present moment and developing the ability to be aware and attentive in the present moment rather than dwelling on the past or worrying about the future.

It is similar to becoming a parent to your mind instead of allowing it to control you. It is neither required nor possible to clear the mind of thoughts. The brain is an organ whose function is to think, and this cannot be prevented. However, you can train your mind to be still by repeatedly practising mindfulness with self-compassion and patience.

What are the benefits of mindfulness?

Mindfulness and meditation may help:

• Reduce stress, anxiety, and depression
• Improve well being
• Improve cognitive ability
• Have better relationships
• Regulate emotions effectively
• Decrease reliance on unhealthy coping mechanisms

When we become more mindful of the present, we begin to appreciate things we previously took for granted. Mindfulness also enables us to become more aware of our thoughts and emotions and see how we can become entangled in unhelpful ways.

This allows us to take a step back from our thoughts and begin to notice their patterns. Over time, we can train ourselves to recognise the thoughts dominating us and realise thoughts are just 'mental events" that do not dictate our actions.

The practice of mindfulness can improve our ability to deal with challenges effectively. We may wonder, “Is it useful to attempt to resolve this by ruminating about it or am I just becoming lost in my thought?”

Mindfulness is a way of living. It does not eliminate stress or challenging situations; instead, this awareness would help us identify signs of anxiety or stress earlier and cope with them better.

How to practice mindfulness?

Mindfulness begins with reminding yourself to observe your thoughts, feelings, physical sensations, and the world around you.

1. Pay attention
   • Notice the sensation of things in your daily life.
   • For example, the air you breathe, the food you eat, the texture of the grass, the sky or the sound of traffic.
2. Be consistent
   • It can be beneficial to select a regular time, such as the commute to work in the morning or a lunchtime stroll, during which you resolve to be mindful of the sensations around you.
3. Explore new things
   • Trying a new restaurant or food for lunch or taking a different route to your workplace can help you see the world in a fresh light.
4. Watch your thought
   • Mindfulness can be a challenging practice for some people.
   • If you get distracted by your thoughts, accept the presence of the thoughts without judgements but simply return your focus to what you are doing.
   • Remember, the goal of mindfulness is not to eliminate thoughts or worries but to recognise them as mental events that come and go. This may seem difficult initially. However, it is achievable with patience and persistence.

What are the simple exercises to be mindful?

1. Sitting meditation
   • Sit comfortably on the floor or on a straight-backed chair.
   • Focus on your breath and notice the sensations around you, specifically the rise and fall of the chest.
   • Whenever you become distracted, simply bring back your attention to your breath.
2. Five senses
   • Notice 5 things you can:
     1. See
     2. Feel
     3. Hear
     4. Smell
     5. Taste

Mindfulness can benefit a wide range of populations. It is a relatively simple technique with significant effects on the brain that can improve the quality of life, self-confidence, and tranquilly of those who practice it.

Consider trying out the activities above if you have not. With practice, the exercises enhance our awareness of our thoughts, body, and self.

Daily practice is optimal. However, aim to practice at least 3 to 4 times a week for 10 to 15 minutes each day. The key is consistency. A small change is still a worthy change.

Make an appointment at Pantai Hospitals

Make mental health a priority and take charge of your health. Make an appointment with us today and speak to a psychologist to learn more about mindfulness.

Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.