Mindfulness Is More Than Meditation: Here’s Why!
What is Mindfulness?
mind·ful·ness:
a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.
How Can Mindfulness Help You?
Mindfulness Can Have Positive Affects On Your Body
Interest in mindfulness is increasing daily. It’s not uncommon to find articles about mindfulness on news websites, on posters in hospitals, or in your workplace. Even in schools, there is an increase in teaching mindfulness practices, and for good reason. Studies have shown that mindfulness-based therapy has been effective in reducing stress, anxiety, and depression. Mindfulness-based interventions can also improve physical health by reducing pain for individuals who have chronic pain, reducing fatigue, and boosting the immune system.
Another reason for the increased interest in mindfulness and practices such as meditation is the realization that we live in a technology-driven world. Instead of dealing with an unpleasant emotion for one second, we instantly reach for our phones for distraction or comfort. We may find ourselves feeling anxious, but have difficulty pinpointing the cause of our anxiety because we are distracting ourselves with technology, instead of being mindful.
Mindfulness and Meditation
For many of us over the past two years, our stress levels have been pushed past normal limits, and searching for techniques to help manage stress will almost always lead to you reading articles on mindfulness and meditation. Oftentimes, the terms “mindfulness” and “mediation” become synonymous, although they are two very different things.
What Mindfulness and Meditation Mean
In its most basic form, mindfulness is about intentionally focusing on the present moment, with a non-judgmental approach. Even if the present moment is uncomfortable, you pay attention to it and notice what you are thinking, feeling, and seeing. Whereas meditation is the act of engaging in a mental exercise (such as concentration on your breathing or the repetition of a mantra) for the purpose of achieving a sense of calm or relaxation. Think of meditation as a “mindfulness practice.” Meditation is a tool that can help you be more mindful in your daily life. Other examples of mindfulness practices include journaling, prayer, or meditative walking.
Meditation can often seem intimidating for beginners, especially if you have the habit of reaching for a smartphone every time you feel uncomfortable or anxious. The thought of meditating, or even sitting still for five minutes can feel like hours if you’ve never tried it before and may cause you to give up altogether. The practice of being mindful can seem a bit easier to start.
Here Are Two Simple Mindfulness Practices You Can Try Today:
Sitting Mindfulness Practice
Being mindful can be as simple as sitting down in a chair, and noticing your thoughts, your feelings, and your physical body without judgment. Set aside time to sit for two to three minutes in the morning.
To start, sit in a comfortable chair and take two deep breaths.
Next, notice what points of your body come into contact with the chair and what parts of your body come into contact with the floor. Are your feet arched or flat on the floor? Are your hands curled in a fist or resting gently on your lap? Are you feeling angry, sad, or scared?
Notice your emotions without any judgment. If you are feeling stressed, you may discover you are worried about an upcoming work presentation, or a difficult conversation you had a few days ago with a friend. Acknowledge your emotions, but continue to come back to your breath.
After two to three minutes have passed, take one more deep breath before standing.
You can practice this exercise as many times as you’d like, increasing the amount of time you sit still as you feel comfortable.
The simple act of sitting down, being aware of your emotions, and taking a few deep breaths will relax your body and mind, helping you to slow down and be mindful of what is going on for you.
Walking Mindfulness Practice
Going for a walk is an activity that many people do daily, however, it is often an activity that comes with distractions. For example, many people walk while making phone calls, listening to music, or chatting with friends. These examples aren’t necessarily “bad” but rather, intrusive. Trying a “mindfulness” walk is a different kind of activity that encompasses the health benefits of walking with the psychological benefits of mindfulness practice.
Find a safe place to walk. It could be in your own backyard, in a garden, in your neighborhood, or in a local park. While you cannot control outside disruptions, try to find a quiet area to walk.
Walk at your own pace and pay attention to your breath. You want your breathing to remain calm.
As you are walking, become aware of your senses:
What do you see? Are you passing by a playground with children playing together? Do you see your neighbor walking his dog?
What do you hear? Is it windy outside and you hear the rustling of leaves on the trees?
What do you see? Do you see the new flowers your neighbor has planted in his yard? Do you see a new restaurant that recently opened?
What do you feel? Are you feeling tired after a busy day of taking care of your kids? Are you feeling overwhelmed about a deadline for your work? Just notice what you are feeling without any judgment. Whatever you feel in the moment is okay.
When you feel ready to end your walk or you have reached your destination, take a moment to pause and reflect on how you feel.
Going for a walk, whether it be through your neighborhood, through a crowded downtown area, or in your own backyard, will awaken your senses in many ways. Noticing your surroundings is a way to be mindful and you may start to ask yourself how you might bring this special kind of awareness into the rest of your life. The more you practice, the easier it will be.
Ready To Start Mindfulness Therapy in New York, NY?
And do so in ways that feel comfortable for you. RPS in Manhattan offers both in-person and online therapy in New York City, NY so you can receive support from the comfort of your home.
2. We’ll reach out within 48 hours to answer your questions and match you with the perfect in-person or online therapist!
3. Schedule your first appointment to start your journey with mindfulness
Other Services at Rapoport Psychological Services
Life can offer many challenges that can lead to anxiety, depression, trauma, stress, burnout, and more. It’s time to rewrite your narrative and become your authentic self. If you need support, Rapoport Psychological Services offers therapy for women, but we can help you with specific mental health issues. Additional services we provide include depression treatment, anxiety treatment, PTSD treatment and trauma therapy, life transitions, testing services for ADHD, including adult ADHD and child ADHD, online therapy for moms, Coaching with Dr. Zoe, professional development, and group therapy. Lastly, we offer workshops on women’s empowerment, grief, mindfulness, and stress management. We really look forward to walking alongside you and hope you will take the next step and begin in-person or online therapy in New York!