The theme of this month’s Mindfulness Monthly Memo is “Mindful March,” emphasizing the importance of living in the present moment rather than worrying about the past or future. Mindfulness is a simple and practical exercise that does not require any special equipment or tools - anyone can do it! Practicing mindfulness consists of being aware of the present moment by using one’s thoughts, feelings, body, and environmental surroundings. Jon Kabat-Zinn is a well-known scientist who, over 30 years ago, developed the therapeutic meditation practice known as Mindful Based Stress Reduction (MBSR), which influenced other mindfulness practices. He defines mindfulness as “paying attention in a particular way: on purpose, in the present moment and non-judgmentally.” The goal is to create distance from unhelpful thoughts and emotions so one can observe them without having an immediate reaction.

What are the benefits of mindfulness? 

Research suggests that the practice of mindfulness can help with mental and physical health problems. Examples include that it can reduce stress, ease anxiety, change how the brain processes pain, help to manage depression, improve sleeping quality, help lower blood pressure, help lower cortisol, and even help manage asthma symptoms. Additionally, research has also shown that practicing mindfulness can lessen symptoms of chronic illnesses, or illnesses that are long-lasting, such as breast cancer, breathing issues, and chronic pain. Mindfulness also has the power to produce everyday benefits, such as: 

• helping your mind to focus again when it wanders,

• releasing stress from your body and mind and preventing burnout, 

• building awareness and control of your own emotions, helping to manage them better,

• and supporting a better overall mood and increased energy. 

There are many different ways to implement mindfulness practices into your life. If you’re starting to practice mindfulness, try some simple exercises such as intentionally paying attention (e.g., pause and use your 5 senses to experience what is around you), focusing on your breathing (e.g., take a deep breath, close your eyes, and focus on your breath), or checking in with your body (e.g., find a quiet place and mentally scan your body from your head to your feet, noticing each part). Practicing mindfulness daily offers many benefits and does not have to take up much time. Try an exercise a few minutes a day, such as taking a few deep breaths, and notice the benefits over time!

Appendix

Mayo Clinic Staff. (2022, October 11). Mindfulness exercises. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356 

Garey, J. (2016, February 2). The Power of Mindfulness. Child Mind Institute; Child Mind Institute. https://childmind.org/article/the-power-of-mindfulness/