Benefits of Mindfulness

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Benefits of Mindfulness
Practices for Improving Emotional and Physical Well-Being
Key Points
Practicing mindfulness improves both mental and physical health.
Mindfulness involves both concentration (a form of meditation) and acceptance. Deliberately pay attention to thoughts
and sensations without judgment.
It takes practice to become comfortable with mindfulness techniques. If one method doesnt work for you, try another.
Its a busy world. You fold the laundry while keeping one eye on the kids and another on the
television. You plan your day while listening to the radio and commuting to work, and then plan
your weekend. But in the rush to accomplish necessary tasks, you may find yourself losing your
connection with the present momentmissing out on what youre doing and how youre feeling.
Did you notice whether you felt well-rested this morning or that forsythia is in bloom along your
route to work?
Mindfulness is the practice of purposely focusing your attention on the present momentand
accepting it without judgment. Mindfulness is now being examined scientifically and has been
found to be a key element in happiness.
Ancient roots, modern applications

The cultivation of mindfulness has roots in Buddhism, but most religions include some type of
prayer or meditation technique that helps shift your thoughts away from your usual
preoccupations toward an appreciation of the moment and a larger perspective on life.
Professor emeritus Jon Kabat-Zinn, founder and former director of the Stress Reduction Clinic at
the University of Massachusetts Medical Center, helped to bring the practice of mindfulness
meditation into mainstream medicine and demonstrated that practicing mindfulness can bring
improvements in both physical and psychological symptoms as well as positive changes in health
attitudes and behaviors.
Mindfulness improves well being
Increasing your capacity for mindfulness supports many attitudes that contribute to a
satisfied life.
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Being mindful makes it easier to savor the pleasures in life as they occur, helps you
become fully engaged in activities, and creates a greater capacity to deal with adverse
events.
By focusing on the here and now, many people who practice mindfulness find that they
are less likely to get caught up in worries about the future or regrets over the past, are less
preoccupied with concerns about success and self-esteem, and are better able to form
deep connections with others.
Mindfulness improves physical health
If greater well-being isnt enough of an incentive, scientists have discovered the benefits of
mindfulness techniques help improve physical health in a number of ways. Mindfulness can:
help relieve stress
treat heart disease
lower blood pressure
reduce chronic pain
improve sleep
alleviate gastrointestinal difficulties
Mindfulness improves mental health
In recent years, psychotherapists have turned to mindfulness meditation as an important element

in the treatment of a number of problems, including:
depression
substance abuse
eating disorders
couples conflicts
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anxiety disorders
obsessive-compulsive disorder
Some experts believe that mindfulness works, in part, by helping people to accept their
experiencesincluding painful emotionsrather than react to them with aversion and
avoidance.
Its become increasingly common for mindfulness meditation to be combined with
psychotherapy, especially cognitive behavioral therapy. This development makes good sense,
since both meditation and cognitive behavioral therapy share the common goal of helping people
gain perspective on irrational, maladaptive, and self-defeating thoughts.
Mindfulness Techniques
There is more than one way to practice mindfulness, but the goal of any mindfulness technique is
to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and
sensations without judgment. This allows the mind to refocus on the present moment. All
mindfulness techniques are a form of meditation.
Basic mindfulness meditation Sit quietly and focus on your natural breathing or on a word or
mantra that you repeat silently. Allow thoughts to come and go without judgment and return to
your focus on breath or mantra.
Body sensations Notice subtle body sensations such as an itch or tingling without judgment and
let them pass. Notice each part of your body in succession from head to toe.
Sensory Notice sights, sounds, smells, tastes, and touches. Name them sight, sound, smell,
taste, or touch without judgment and let them go.
Emotions Allow emotions to be present without judgment. Practice a steady and relaxed naming
of emotions: joy, anger, frustration.
Accept the presence of the emotions without judgment and let them go.
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Mindfulness Techniques
Urge surfing Cope with cravings (for addictive substances or behaviors) and allow them to pass.
Notice how your body feels as the craving enters. Replace the wish for the craving to go away with
the certain knowledge that it will subside.
Meditation and other practices that foster mindfulness

Mindfulness can be cultivated through mindfulness meditation, a systematic method of focusing
your attention.
You can learn to meditate on your own, following instructions in books or on tape. However, you
may benefit from the support of an instructor or group to answer questions and help you stay
motivated. Look for someone using meditation in a way compatible with your beliefs and goals.
If you have a medical condition, you may prefer a medically oriented program that incorporates
meditation. Ask your physician or hospital about local groups. Insurance companies increasingly
cover the cost of meditation instruction.
Getting started on your own
Some types of meditation primarily involve concentrationrepeating a phrase or focusing on the

sensation of breathing, allowing the parade of thoughts that inevitably arise to come and go.
Concentration meditation techniques, as well as other activities such as tai chi or yoga, can
induce the well-known relaxation response, which is very valuable in reducing the bodys
response to stress.
Mindfulness meditation builds upon concentration practices. Heres how it works:
Go with the flow.
Pay attention.
In mindfulness meditation, once you establish concentration, you observe

the flow of inner thoughts, emotions, and bodily sensations without judging them as good
or bad.
You also notice external sensations such as sounds, sights, and touch that
make up your moment-to-moment experience. The challenge is not to latch onto a
particular idea, emotion, or sensation, or to get caught in thinking about the past or the
future. Instead you watch what comes and goes in your mind, and discover which mental
habits produce a feeling of well-being or suffering.
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At times, this process may not seem relaxing at all, but over time it provides a
key to greater happiness and self-awareness as you become comfortable with a wider and
wider range of your experiences.
Stay with it.
Practice acceptance
Above all, mindfulness practice involves accepting whatever arises in your awareness at each
moment. It involves being kind and forgiving toward yourself.
Some tips to keep in mind:
Gently redirect.
Try and try again.
If your mind wanders into planning, daydream, or criticism, notice where it

has gone and gently redirect it to sensations in the present.
If you miss your intended meditation session, you simply start again.
By practicing accepting your experience during meditation, it becomes easier to accept whatever
comes your way during the rest of your day.
Cultivate mindfulness informally
In addition to formal meditation, you can also cultivate mindfulness informally by focusing your attention on your moment-tomoment sensations during everyday activities. This is done by single-taskingdoing one thing at a time and giving it your full
attention. As you floss your teeth, pet the dog, or eat an apple, slow down the process and be fully present as it unfolds and
involves all of your senses.
Exercises to try on your own

If mindfulness meditation appeals to you, going to a class or listening to a meditation tape can be
a good way to start. In the meantime, here are two mindfulness exercises you can try on your
own.
Practicing mindfulness meditation
This exercise teaches basic mindfulness meditation.

1. Sit on a straight-backed chair or cross-legged on the floor.
2. Focus on an aspect of your breathing, such as the sensations of air flowing into your
nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
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3. Once youve narrowed your concentration in this way, begin to widen your focus.
Become aware of sounds, sensations, and your ideas.
4. Embrace and consider each thought or sensation without judging it good or bad. If your
mind starts to race, return your focus to your breathing. Then expand your awareness
again.
Invest in yourself
The effects of mindfulness meditation tend to be dose-related the more you do, the more effect it usually has. Most people find
that it takes at least 20 minutes for the mind to begin to settle, so this is a reasonable way to start. If youre ready for a more
serious commitment, Jon Kabat-Zinn recommends 45 minutes of meditation at least six days a week. But you can get started by
practicing the techniques described here for shorter periods.
Learning to stay in the present
A less formal approach to mindfulness can also help you to stay in the present and fully
participate in your life. You can choose any task or moment to practice informal mindfulness,
whether you are eating, showering, walking, touching a partner, or playing with a child or
grandchild. Attending to these points will help:
Start by bringing your attention to the sensations in your body
Breathe in through your nose, allowing the air downward into your lower belly. Let your
abdomen expand fully.
Now breathe out through your mouth
Notice the sensations of each inhalation and exhalation
Proceed with the task at hand slowly and with full deliberation
Engage your senses fully. Notice each sight, touch, and sound so that you savor every
sensation.
When you notice that your mind has wandered from the task at hand, gently bring your attention
back to the sensations of the moment.
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How to Stop Worrying

Self-Help Strategies for Anxiety Relief
Worrying can be helpful when it spurs you to take action and solve a problem. But if youre
preoccupied with what ifs and worst-case scenarios, worry becomes a problem. Unrelenting
doubts and fears can be paralyzing. They can sap your emotional energy, send your anxiety
levels soaring, and interfere with your daily life. But chronic worrying is a mental habit that can
be broken. You can train your brain to stay calm and look at life from a more positive
perspective.
Why is it so hard to stop worrying?
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Constant worrying takes a heavy toll. It keeps you up at night and makes you tense and edgy
during the day. You hate feeling like a nervous wreck. So why is it so difficult to stop worrying?
For most chronic worriers, the anxious thoughts are fueled by the beliefsboth negative and
positivethey hold about worrying.
On the negative side, you may believe that your constant worrying is harmful, that its going to
drive you crazy or affect your physical health. Or you may worry that youre going to lose all
control over your worryingthat it will take over and never stop.
On the positive side, you may believe that your worrying helps you avoid bad things, prevents
problems, prepares you for the worst, or leads to solutions.
Negative beliefs, or worrying about worrying, add to your anxiety and keep worry going. But
positive beliefs about worrying can be just as damaging. Its tough to break the worry habit if
you believe that your worrying protects you. In order to stop worry and anxiety for good, you
must give up your belief that worrying serves a positive purpose. Once you realize that worrying
is the problem, not the solution, you can regain control of your worried mind.
Why you keep worrying
You have mixed feelings about your worries. On one hand, your worries are bothering youyou can't sleep, and you can't get
these pessimistic thoughts out of your head. But there is a way that these worries make sense to you. For example, you think:
Maybe I'll find a solution.
I don't want to overlook anything.
If I keep thinking a little longer, maybe I'll figure it out.
I don't want to be surprised.
I want to be responsible.
You have a hard time giving up on your worries because, in a sense, your worries have been working for you.
Source: The Worry Cure: Seven Steps to Stop Worry from Stopping You by Robert L. Leahy, Ph.D.
Worry and anxiety self-help tip #1: Create a worry period
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Its tough to be productive in your daily life when anxiety and worry are dominating your
thoughts. But what can you do? If youre like many chronic worriers, your anxious thoughts feel
uncontrollable. Youve tried lots of things, from distracting yourself, reasoning with your
worries, and trying to think positive, but nothing seems to work.
Why trying to stop anxious thoughts doesnt work
Telling yourself to stop worrying doesnt workat least not for long. You can distract yourself or
suppress anxious thoughts for a moment, but you cant banish them for good. In fact, trying to do
so often makes them stronger and more persistent.
You can test this out for yourself. Close your eyes and picture a pink elephant. Once you can see
the pink elephant in your mind, stop thinking about it. Whatever you do, for the next five
minutes, dont think about pink elephants!
How did you do? Did thoughts of pink elephants keep popping in your brain?
Thought stopping backfires because it forces you to pay extra attention to the very thought you
want to avoid. You always have to be watching for it, and this very emphasis makes it seem even
more important.
But that doesnt mean theres nothing you can do to control your worry. You just need to try a
different approach. This is where the strategy of postponing worrying comes in. Rather than
trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off
thinking any more about it until later.
Learning to postpone worrying:
1.
Choose a set time and place for worrying. It should be

the same every day (e.g. in the living room from 5:00 to 5:20 p.m.) and early
enough that it wont make you anxious right before bedtime. During your
worry period, youre allowed to worry about whatevers on your mind. The
rest of the day, however, is a worry-free zone.
Create a worry period.
2. Postpone your worry. If an anxious thought or worry comes into your head
during the day, make a brief note of it on paper and postpone it to your worry
period. Remind yourself that youll have time to think about it later, so theres
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no need to worry about it right now. Save it for later and continue to go about
your day.
3. Go over your worry list during the worry period. Reflect on the worries you
wrote down during the day. If the thoughts are still bothering you, allow
yourself to worry about them, but only for the amount of time youve
specified for your worry period. If the worries dont seem important any more,
cut your worry period short and enjoy the rest of your day.
Postponing worrying is effective because it breaks the habit of dwelling on worries in the present
moment. Yet theres no struggle to suppress the thought or judge it. You simply save it for later.
As you develop the ability to postpone your anxious thoughts, youll start to realize that you
have more control over your worrying than you think.
Worry and anxiety self-help tip #2: Ask yourself if the problem is solvable
Research shows that while youre worrying, you temporarily feel less anxious. Running over the
problem in your head distracts you from your emotions and makes you feel like youre getting
something accomplished. But worrying and problem solving are two very different things.
Problem solving involves evaluating a situation, coming up with concrete steps for dealing with
it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions.
No matter how much time you spend dwelling on worst-case scenarios, youre no more prepared
to deal with them should they actually happen.
Distinguish between solvable and unsolvable worries
If a worry pops into your head, start by asking yourself whether the problem is something you
can actually solve. The following questions can help:
Is the problem something youre currently facing, rather than an imaginary

what-if?
If the problem is an imaginary what-if, how likely is it to happen? Is your

concern realistic?
Can you do something about the problem or prepare for it, or is it out of your
control?
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Productive, solvable worries are those you can take action on right away. For example, if youre
worried about your bills, you could call your creditors to see about flexible payment options.
Unproductive, unsolvable worries are those for which there is no corresponding action. What if
I get cancer someday? or What if my kid gets into an accident?
If the worry is solvable, start brainstorming. Make a list of all the possible solutions you can
think of. Try not to get too hung up on finding the perfect solution. Focus on the things you have
the power to change, rather than the circumstances or realities beyond your control. After youve
evaluated your options, make a plan of action. Once you have a plan and start doing something
about the problem, youll feel much less worried.
Dealing with unsolvable worries
But what if the worry isnt something you can solve? If youre a chronic worrier, the vast
majority of your anxious thoughts probably fall in this camp. In such cases, its important to tune
into your emotions.
As previously mentioned, worrying helps you avoid unpleasant emotions. Worrying keeps you in
your head, thinking about how to solve problems rather than allowing yourself to feel the
underlying emotions. But you cant worry your emotions away. While youre worrying, your
feelings are temporarily suppressed, but as soon as you stop, the tension and anxiety bounces
back. And then, you start worrying about your feelings, Whats wrong with me? I shouldnt feel
this way!
The only way out of this vicious cycle is by learning to embrace your feelings. This may seem
scary at first because of negative beliefs you have about emotions. For example, you may believe
that you should always be rational and in control, that your feelings should always make sense,
or that you shouldnt feel certain emotions, such as fear or anger.
The truth is that emotionslike lifeare messy. They dont always make sense and theyre not
always pleasant. But as long as you can accept your feelings as part of being human, youll be
able to experience them without becoming overwhelmed and learn how to use them to your
advantage. The following tips will help you find a better balance between your intellect and your
emotions.
Worry and anxiety self-help tip #3: Accept uncertainty
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The inability to tolerate uncertainty plays a huge role in anxiety and worry. Chronic worriers
cant stand doubt or unpredictability. They need to know with 100 percent certainty whats going
to happen. Worrying is seen as a way to predict what the future has in storea way to prevent
unpleasant surprises and control the outcome. The problem is, it doesnt work.
Thinking about all the things that could go wrong doesnt make life any more predictable. You
may feel safer when youre worrying, but its just an illusion. Focusing on worst-case scenarios
wont keep bad things from happening. It will only keep you from enjoying the good things you
have in the present. So if you want to stop worrying, start by tackling your need for certainty and
immediate answers.
Challenging intolerance of uncertainty: The key to anxiety relief
Ask yourself the following questions and write down your responses. See if you can come to an understanding of the
disadvantages and problems of being intolerant of uncertainty.
Is it possible to be certain about everything in life?
What are the advantages of requiring certainty, versus the disadvantages? Or, how is needing
certainty in life helpful and unhelpful?
Do you tend to predict bad things will happen just because they are uncertain? Is this a
reasonable thing to do? What is the likelihood of positive or neutral outcomes?
Is it possible to live with the small chance that something negative may happen, given its
likelihood is very low?
Adapted from: Accepting Uncertainty, Centre for Clinical Interventions
Worry and anxiety self-help tip #4: Challenge anxious thoughts

If you suffer from chronic anxiety and worries, chances are you look at the world in ways that
make it seem more dangerous than it really is. For example, you may overestimate the possibility
that things will turn out badly, jump immediately to worst-case scenarios, or treat every negative
thought as if it were fact. You may also discredit your own ability to handle lifes problems,
assuming youll fall apart at the first sign of trouble. These irrational, pessimistic attitudes are
known as cognitive distortions.
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Although cognitive distortions arent based on reality, theyre not easy to give up. Often, theyre
part of a lifelong pattern of thinking thats become so automatic youre not even completely
aware of it. In order to break these bad thinking habits and stop the worry and anxiety they bring,
you must retrain your brain.
Start by identifying the frightening thought, being as detailed as possible about what scares or
worries you. Then, instead of viewing your thoughts as facts, treat them as hypotheses youre
testing out. As you examine and challenge your worries and fears, youll develop a more
balanced perspective.
Stop worry by questioning the worried thought:
Whats the evidence that the thought is true? That its not true?
Is there a more positive, realistic way of looking at the situation?
Whats the probability that what Im scared of will actually happen?
If the probability is low, what are some more likely outcomes?
Is the thought helpful? How will worrying about it help me and how will it hurt
me?
What would I say to a friend who had this worry?
Cognitive Distortions that Add to Anxiety, Worry, and Stress

All-or-nothing thinking Looking at things in black-or-white categories, with no middle
ground. If I fall short of perfection, Im a total failure.
Overgeneralization Generalizing from a single negative experience, expecting it to hold

true forever. I didnt get hired for the job. Ill never get any job.
The mental filter Focusing on the negatives while filtering out all the positives. Noticing
the one thing that went wrong, rather than all the things that went right.
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Cognitive Distortions that Add to Anxiety, Worry, and Stress

Diminishing the positive Coming up with reasons why positive events dont count. I
did well on the presentation, but that was just dumb luck.
Jumping to conclusions Making negative interpretations without actual evidence. You

act like a mind reader, I can tell she secretly hates me. Or a fortune teller, I
just knowsomething terrible is going to happen.
Catastrophizing Expecting the worst-case scenario to happen. The pilot said were in
for some turbulence. The planes going to crash!
Emotional reasoning Believing that the way you feel reflects reality. I feel frightened
right now. That must mean Im in real physical danger.
'Shoulds and should-nots Holding yourself to a strict list of what you should and
shouldnt do and beating yourself up if you break any of the rules
Labeling Labeling yourself based on mistakes and perceived shortcomings. Im a failure;

an idiot; a loser.
Personalization Assuming responsibility for things that are outside your control. Its my
fault my son got in an accident. I should have warned him to drive carefully in the rain.
Worry and anxiety self-help tip # 5: Be aware of how others affect you
How you feel is affected by the company you keep, whether youre aware of it or not. Studies
show that emotions are contagious. We quickly catch moods from other peopleeven from
strangers who never speak a word (e.g. the terrified woman sitting by you on the plane; the
fuming man in the checkout line). The people you spend a lot of time with have an even greater
impact on your mental state.
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You may not be aware of how people or situations are

affecting you. Maybe this is the way its always been in your family, or youve
been dealing with the stress so long that it feels normal. You may want to
keep a worry diary for a week or so. Every time you start to worry, jot down
the thought and what triggered it. Over time, youll start to see patterns.
Keep a worry diary.
Spend less time with people who make you anxious.
Choose your confidantes carefully.
Is there someone in your life

who drags you down or always seems to leave you feeling stressed? Think
about cutting back on the time you spend with that person or establish
healthier relationship boundaries. For example, you might set certain topics
off-limits, if you know that talking about them with that person makes you
anxious.
Know who to talk to about situations that
make you anxious. Some people will help you gain perspective, while others
will feed into your worries, doubts, and fears.
Worry and anxiety self-help tip #6: Practice mindfulness

Worrying is usually focused on the futureon what might happen and what youll do about it.
The centuries-old practice of mindfulness can help you break free of your worries by bringing
your attention back to the present. In contrast to the previous techniques of challenging your
anxious thoughts or postponing them to a worry period, this strategy is based on observing and
then letting them go. Together, they can help you identify where your thinking is causing
problems, while helping you get in touch with your emotions.
Dont try to ignore,
fight, or control them like you usually would. Instead, simply observe them as
if from an outsiders perspective, without reacting or judging.
Acknowledge and observe your anxious thoughts and feelings.
Let your worries go.
Stay focused on the present.
Notice that when you dont try to control the anxious

thoughts that pop up, they soon pass, like clouds moving across the sky. Its
only when you engage your worries that you get stuck.
Pay attention to the way your body feels, the
rhythm of your breathing, your ever-changing emotions, and the thoughts
that drift across your mind. If you find yourself getting stuck on a particular
thought, bring your attention back to the present moment.
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Using mindfulness meditation to stay focused on the present is a simple concept, but it takes
practice to reap the benefits. At first, youll probably find that your mind keeps wandering back
to your worries. Try not to get frustrated. Each time you draw your focus back to the present,
youre reinforcing a new mental habit that will help you break free of the negative worry cycle

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SAKSHI

-Psycho-diagnostic & Counseling Services- Lets Explore &

Practicing mindfulness improves both mental and physical health.

Ancient roots, modern applications

-Psycho-diagnostic & Counseling Services- Lets Explore &

Mindfulness improves physical health

help relieve stress

treat heart disease

lower blood pressure

reduce chronic pain

alleviate gastrointestinal difficulties

Mindfulness improves mental health

In recent years, psychotherapists have turned to mindfulness meditation as an important element

-Psycho-diagnostic & Counseling Services- Lets Explore &

-Psycho-diagnostic & Counseling Services- Lets Explore &

Meditation and other practices that foster mindfulness

Some types of meditation primarily involve concentrationrepeating a phrase or focusing on the

Go with the flow.

In mindfulness meditation, once you establish concentration, you observe

-Psycho-diagnostic & Counseling Services- Lets Explore &

Try and try again.

If your mind wanders into planning, daydream, or criticism, notice where it

Exercises to try on your own

This exercise teaches basic mindfulness meditation.

-Psycho-diagnostic & Counseling Services- Lets Explore &

Learning to stay in the present

Start by bringing your attention to the sensations in your body

Now breathe out through your mouth

Notice the sensations of each inhalation and exhalation

-Psycho-diagnostic & Counseling Services- Lets Explore &

How to Stop Worrying

Why is it so hard to stop worrying?

-Psycho-diagnostic & Counseling Services- Lets Explore &

Maybe I'll find a solution.

I don't want to overlook anything.

If I keep thinking a little longer, maybe I'll figure it out.

I don't want to be surprised.

Worry and anxiety self-help tip #1: Create a worry period

-Psycho-diagnostic & Counseling Services- Lets Explore &

Choose a set time and place for worrying. It should be

-Psycho-diagnostic & Counseling Services- Lets Explore &

Is the problem something youre currently facing, rather than an imaginary

If the problem is an imaginary what-if, how likely is it to happen? Is your

-Psycho-diagnostic & Counseling Services- Lets Explore &

Worry and anxiety self-help tip #3: Accept uncertainty

-Psycho-diagnostic & Counseling Services- Lets Explore &

Is it possible to be certain about everything in life?

Adapted from: Accepting Uncertainty, Centre for Clinical Interventions

Worry and anxiety self-help tip #4: Challenge anxious thoughts

-Psycho-diagnostic & Counseling Services- Lets Explore &

Is there a more positive, realistic way of looking at the situation?

Whats the probability that what Im scared of will actually happen?

If the probability is low, what are some more likely outcomes?

What would I say to a friend who had this worry?

Cognitive Distortions that Add to Anxiety, Worry, and Stress

Overgeneralization Generalizing from a single negative experience, expecting it to hold

-Psycho-diagnostic & Counseling Services- Lets Explore &

Cognitive Distortions that Add to Anxiety, Worry, and Stress

Jumping to conclusions Making negative interpretations without actual evidence. You

Labeling Labeling yourself based on mistakes and perceived shortcomings. Im a failure;

-Psycho-diagnostic & Counseling Services- Lets Explore &

You may not be aware of how people or situations are

Keep a worry diary.

Spend less time with people who make you anxious.