Have you heard of mindfulness? Are you a mindfulness newbie? That’s totally okay. We know that mindfulness is a buzz word that you hear a lot these days. It can sound big and scary and complicated. However, mindfulness is kind of the new “going for a walk.” Movement and physical activity is exercise for your body. Mindfulness is exercise for your brain! There are all kinds of ways you can do it – but even the simplest ways are still effective.
What is it?
Mindfulness is an act of intentionally focusing on your thoughts and how you feel in this present moment. How do you feel? Can you notice the rising of your chest as you take a breath in and let it out? What does the material of your pants feel like around your knees? How do your toes feel wiggling in your shoes? What thoughts have floated in your mind during this time? Mindfulness is curiously concentrating on the present moment without judgement. It can also be defined as obtaining self-wisdom and understanding through reflecting on what makes us our true selves.
What is the purpose of Mindfulness?
Mindfulness allows us to practice being kind and patient with ourselves. This practice of purposeful awareness and concentration dials in on the skill of accepting the present, not ruminating on the past, or worrying about the future. Sounds easier said than done, right? Becoming more aware of our thoughts and how we feel in each present moment is useful in implementing self-compassion, understanding, and decision making.
How is it used?
Mindfulness can easily be applied while doing the basic, everyday things of life, like brushing our teeth, smelling freshly brewed coffee, or in conversations with others. For example, below is a video that describes using Mindfulness in our daily lives.
Why is Mindfulness so popular?
The practice of mindfulness grew its popularity through the work of Dr. Jon Kabat-Zinn, who founded Mindfulness-Based Stress Reduction (MBSR) in the 1970’s. His research and implementation of this new modality was fueled by unsuccessful treatments for patients who were chronically ill or struggled with anxiety. Since its launch, MBSR has proven great success throughout healthcare settings in aiding patients with healthier ways of living. This accomplishment has propelled the popularity of Mindfulness as a daily health practice.
Mindfulness in OCD treatment
Including Mindfulness in the treatment of Obsessive-Compulsive Disorder (OCD) can greatly contribute to positive and healthy outcomes. While using Exposure and Response Prevention Therapy (ERP) for treating OCD symptoms, adding the Mindfulness component provides the tool for clients to compassionately stay in the present moment longer. Grounding techniques, body scanning, deep breathing, and self-reflection of thoughts are facets of Mindfulness that help with changing their response to triggers. Using Mindfulness collaboratively with ERP creates the opportunity for clients to deeply understand their experience of OCD symptoms.
If you’re interested in trying out mindfulness there are so many easy ways to do it! There are several free apps you can download (for example, InsightTimer). You can also search up guided mindfulness meditations on YouTube (try: 3 minute mindfulness). There are books, podcasts, classes, websites, and so much more. However, just like getting started with walking – it’s simple. You just have to pick a time and place, and try it! Research shows that the more frequently you practice mindfulness, the greater the impact. Additionally, working up to practicing 20-45 minutes a day is ideal. However, just like exercise, starting small somewhere is what helps us make the greater long-term changes.