by Tabish Shamsi, M. A., Psychological Services Therapy Extern

What is mindfulness?

All human beings in the 21st century lead highly sophisticated lives compared to non-human animals. This is the result of having a uniquely evolved mind that allows us to perform advanced maneuvers like using language to plan, reason, evaluate, communicate, reflect on the past, and anticipate the future. These remarkable abilities have enabled us to construct a highly sophisticated society comprised of tall buildings, fast-moving aircrafts and advanced medical technologies such as hair-splitting microsurgery.

However, this increased complexity within our minds often leads us to interact with our experiences with mindlessness. It is helpful for us to selectively attend to some information and ignore the rest. It is our default mode. Consider the last time you drove somewhere in your car only to arrive at your destination wondering how you got there. Perhaps you have found yourself in a conversation with someone only to realize moments later that you have very little idea what they are talking about. Taken to an extreme, becoming lost in our own thinking and unable to escape it – we can ourselves struggling with depression, anxiety, post-traumatic stress and even low self-esteem. Mindfulness is often dramatically helpful to address these issues.

I would like you to notice what kind of thoughts you are having about it as you read this. You may find yourself thinking about it positively as you recall what you know, or you might even have negative ideas about what you think it is. Just as you notice and become aware of what you know or do not know about it, you are practicing a form of mindfulness. One popular definition by a leading figure, Jon Kabat-Zinn, states that “mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally” (Kabat-Zinn, 2005).

Why do I need it?

Mindfulness has accumulated a tremendously large body of scientific evidence in the past 30 years that has been translated and used in a number of settings including business, hospitals, middle and high schools and mental health clinics. Here’s a review of some of the most basic benefits of practicing mindfulness that have been substantiated by research (Brown, Creswell, & Ryan, 2015):

1. Reduce suffering and increase happiness: Mindfulness is a treatment of choice for many physical conditions to reduce pain, tension, and stress. It has also been found to increase joy and happiness, improve physical health, relationships, and tolerate distress.
2. Increase control of your mind: Our attention is directed automatically to things in our environment. We also have a tendency to react to our own thoughts as if they are facts. Practicing mindfulness helps increase our ability to focus attention on something specific and redirect our attention away from thoughts that are unhelpful or problematic.
3. Experience reality as it is: We can learn to experience each present moment as it really is. If we let go of judgments and ideas about what is happening around us, we can then see that our worst imaginings of reality are not true.

Mindfulness helps you show up to your life in the present moment. People often feel that important things in their life are passing by. Perhaps children are growing up fast, family and friends might be moving away, or fears about aging may be causing distress. It is very easy to lose focus of our lives in the present moment and instead be caught up in regretting the past or worrying about the future. In doing so, we can miss very important positive moments that are available to us each day.

Beth Fishman, Ph.D., Director of the addiction services at JCFS Chicago is well-versed in this area, and has provided mindfulness training to agency staff to help develop their competency with the practice. Dr. Fishman commented, “The writer Anne Lamott once compared her mind to a bad neighborhood: ‘…you don’t want to go there alone at night...!’ Practicing mindfulness allows one to observe the bad neighborhood of one’s mind from the point of view of the observing self that is never tarnished by life experience. This can be a great relief.” 

How do I learn and practice mindfulness?

There are many different types of mindfulness practices that can be learned in a variety of settings. Individual or group psychotherapy with a trained clinician is one place to learn these essential skills. However, many of our daily routines provide ample opportunities. Even very small doses have been shown to have profound effects on our overall well-being. Here are some simple tips to get started:

1. Daily morning routine: Begin by paying particular attention to the different tasks that make up your routine. Notice the sensation of your toothbrush massaging your gums as you brush your teeth in the morning. Also, see you if can catch the exact moment that you realize you are done brushing your teeth. Notice the urge to spit and rinse when you are done. When taking a shower, pay attention to the sensation of the water running down your body. Notice the temperature. See if you can focus on just one small portion of your body and concentrate on what you feel in that area. 
2. Chores: Many of us often dread even the thought of doing chores. Allow yourself to approach these experiences with curiosity. As you wash the dishes, feel the sensation of water running down your hands. Take in the fresh lemony scent of detergent and watch the soapy bubbles rise up as you scrub the dish, leaving it squeaky clean. Try to slow down the whole process and take in all the fine details. If you catch yourself getting lost in thought, notice that you’ve been drifting away and bring yourself back to the chore. 
3. Conversations with others: As you have conversations with friends and loved ones, try to really pay attention to what they are saying. Bring your attention not only to their words, but also to their tone, volume, and body posture. From this place of full and non-judgmental attention, see if you can find a feeling of curiosity within yourself about what they are saying and take a genuine interest in learning more about it. 

There are a number of additional resources that can be utilized to learn and practice mindfulness, whether you are just beginning or already have some experience with mindfulness.

Resources

Websites:

• mindfulnesscds.com
• goamra.org
• mindfulnet.org/page2.htm
• freemindfulness.org/download

Smartphone Apps:

• actcompanion.com
• headspace.com
• smilingmind.com.au
• stopbreathethink.org

Mindfulness for children (audio exercises):

• samharris.org/blog/item/guided-meditations-for-children

Books:

Mindfulness for Beginners: Reclaiming the Present Moment--and Your Life (by: Jon Kabat-Zinn)

Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness (by: Jon Kabat-Zinn)

In this moment: Five Steps to Transcending Stress Using Mindfulness and Neuroscience (by Kirk D. Strosahl & Patricia J. Robinson)

Books for parents:

Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) (by Eline Snel and Myla Kabat-Zinn)

Parenting Your Anxious Child with Mindfulness and Acceptance: A Powerful New Approach to Overcoming Fear, Panic, and Worry Using Acceptance and Commitment Therapy (by Christopher McCurry) 

JCFS Chicago offers a wide-range of therapeutic services to enhance the social and emotional well-being of adults, children and families in Chicago and its suburbs.  To learn more about our comprehensive list of programs and services call 855.275.5237 or visit us online at jcfs.org. 

References

Kabat-Zinn, J. (2005).  Wherever you go, there you are. Hachette Books.  [WYG] ISBN-13: 978-1401307783

Brown, K. W., Creswell, J. D. & Ryan, R. M. (2015) Handbook of Mindfulness Theory, Research, and Practice. New York: Guilford. Hardcover ISBN: 9781462518906; EPUB e-Book: ISBN 9781462519057