Do you practice Mindfulness? More and more research says that incorporating
mindfulness into your daily routine comes with loads of benefits. A lot of people don’t
know what mindfulness is, or where to start. Mindfulness is defined as the mental state
achieved by focusing on the present moment while acknowledging your feelings,
thoughts, breathing and bodily sensations.
It’s been scientifically proven that focusing on deep, slow breathing reduces
sympathetic nervous system reactivity, improves mood and decreases pain related
stress. Mindfulness is increasingly being incorporated into therapeutic treatments these
days, and rightfully so – incorporating mindfulness into therapy increases activation of
cortical brain regions which, in return, helps to regulate emotions and stress levels.
The imbalances of emotional regulation play a crucial role in many psychiatric
conditions, such as depression and anxiety. The effects of these kinds of stresses not
only affect the body mentally, but physically too. For example, adverse childhood
experiences, as well as adult psychological stress, have been shown to directly affect
the gut microbes, causing immune system dysfunction, reduced gut health and more.
Meditation and mindfulness training have recently been identified as behavioral
interventions for the reduction of psychological stress and are a growing focus of
interest in the scientific community. A regular mindfulness practice can be used as a
strategy to cope with emotions, as well as facilitate better mental health and decreased
distress.
Integrating a mindfulness practice into daily life can facilitate the experience of better
emotional and mental resilience and bring about more clarity and focus. Here are 3
easy ways to integrate mindfulness into your daily life:
Establish a regular meditation practice: Start with 5 to 10 minutes every day and build from there. Incorporate meditation into things you do every day, like after brushing your teeth in the morning
Focus on deep, controlled breathing during activities that require focus, like cleaning, cooking or commuting. 4 seconds in. Hold 4 seconds. 4 seconds out. Repeat.
Integrate Body Sensing Techniques: Scan your body from bottom to top and notice what sensations are present at the particular time, becoming more away of how the body feels
Need some more tips or professional help? Blueberry Therapy can help. Contact us
today for a free 15 minute consult for more information.