Introduction to Mindfulness
By Emma Kershen, LMSW
Mindfulness is a meditation practice in which you turn your focus and attention to what you’re feeling in the present moment without assigning judgment or interpretation to your thoughts, feelings, and sensations. Mindfulness focuses on awareness and acceptance. The goal is NOT to stop thinking, as this is not possible. Rather, simply notice your thoughts without trying to change anything. For example, if you notice anxiety arising while practicing, simply state to yourself, “I notice I’m feeling anxious.”
Benefits of Mindfulness
Decreased anxiety and depression symptoms
Greater satisfaction with relationships
Improved ability to manage stress
Improved ability to manage and regulate emotions
Improved memory and focus
Examples of Mindfulness Practices
Five senses
Pay attention to your 5 senses (sight, touch, hearing, smell, taste)
Notice…
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
This exercise can be used during daily activities, such as walking, doing dishes, etc.
Body scan
Pay attention to the physical sensations throughout your body, focusing your attention on each body part, moving your way from your feet to the top of your head (and everything in between), noticing how each body part feels. Spend anywhere from 15 seconds to a minute noticing each body part. Remember the goal isn't to change anything; rather just to notice, observe, and increase awareness.
Seated Meditation
Sit in a comfortable position in a calm environment. Turn your attention to your breathing. Notice the physical sensations as you inhale and exhale (notice the air moving through your nostrils and filling your lungs.) When your mind wanders- which it will- just notice your thoughts and turn your attention back to your breath.
Remember, mindfulness is a practice, so show yourself grace- change doesn’t happen overnight, and that’s okay! If incorporating a daily mindfulness practice feels overwhelming, therapy can be a good place to start! Therapy creates a supportive space to learn and practice these new skills. Reach out to us and start your therapy journey today!