Hi! My name is Chaya Deutsch, and I'm a new undergrad intern at The CBT/DBT Center. My initial impression of mindfulness was that it was something esoteric, practiced by gurus in India or monks in secluded temples – distant from my everyday life. However, since joining the team, my perspective has shifted from apprehension to curiosity. I'm discovering that mindfulness is a powerful tool with the potential to transform your approach to both yourself and your life.
Here’s a peek into the research I’ve been doing to find out more about mindfulness practices and the impact they have.
Before you continue reading, pause and take a few deep breaths. Breathing is typically an automatic and unconscious process, but you can consciously control your body to breathe deeply. Focus on the feeling of your chest expanding, the sensation of air passing over your lips, and the sound of your deep breath. After a few mindful breaths, you might feel more relaxed or “in your body”. With consistent practice over several months (as is done in many mindfulness practices), attending to your breath in this way can actually improve your attentional control, emotion regulation, and self-awareness. It can even lead to physical changes in the structure of your brain (Tang et al., 2015).
In an interesting study conducted by Hölzel (2011), they found that an 8-week Mindfulness-Based Stress Reduction (MBSR) program actually increased gray matter density in areas of the brain linked to memory, learning, and emotional regulation. This is huge! The idea is that mindfulness can change how we deal with stress, which in turn lessens its psychological impact. This means mindfulness meditation can reduce stress, anxiety, and depression, and improve attention and emotional regulation!
Once I began looking into the scientific evidence behind mindfulness practices and their benefits, it was hard to ignore the potential for amazing and significant results. The studies made a compelling argument. Who doesn’t want enhanced emotional regulation, cognitive function, and resilience to stress? If practicing mindfulness is a way to achieve that, I’m in!
Now that you're convinced of the wonderful capabilities of Mindfulness, here are a few tips on how to practice it throughout your day.
Wake up mindfully: Start your day with intention. Instead of rushing out of bed, take a few moments to simply be present. Notice the sounds around you, the feeling of the sheets against your skin, and the gentle rhythm of your breath.
While sitting at your desk, computer, etc.: Pay attention to your bodily sensations and consciously attempt to relax and rid yourself of excess tension. Remember to be present with whatever you are working on and focus your attention on just that.
Close your door (if you have one): Then take some time to relax consciously. Close your eyes and breathe. Count your breaths, and let go of the day behind you and the day ahead.
Take 10 mindful breaths a few times a day: Bring awareness to your breathing at various times of the day. Choose to take a few conscious breaths, and intentionally take a breath in and let it out. Count 10 full breaths and then start again.
Remember, mindfulness is a muscle of the brain and therefore requires practice. It takes time and effort to develop. Be patient with yourself and don't get discouraged if your mind wanders. Simply notice when it happens and gently guide it back to the present moment. With consistent practice, you'll find that mindfulness becomes a natural part of your daily life. You have the ability to restructure your brain!