Mindfulness Practices

Clinically Review By: Corey Pitts, MA, LCMHCS, LPC, LCAS, CCS

What are mindfulness practices?

Mindfulness practices are exercises that help people ground themselves in the present. They encourage awareness of internal states, including emotions and thoughts, and they draw attention to external surroundings, like the feel of grass on the skin. 

Mindfulness practices come from Buddhism and other ancient Eastern practices. However, anyone may follow them, even if they're not spiritual. 

 Mindful breathing

Mindful breathing involves focusing on the breath while inhaling and exhaling deeply. It may last for a few breaths or several minutes, depending on the situation. 

This technique helps people center themselves and pay closer attention to physical sensations. It's also effective for regulating emotions. 

This is one of the most accessible mindfulness exercises because it doesn't require any equipment or special training. People don't even have to close their eyes, though doing so may increase focus. That makes it easy to practice mindful breathing anytime and anywhere, from the carpool lane to a stressful meeting. 

 Mindful eating

Mindful eating is the act of paying full attention to the eating experience. It goes beyond appreciating the flavors of the food and raises awareness of the thoughts and bodily sensations that a person experiences while eating. 

This practice encourages individuals to slow down and recognize when they're full, even if it's long before their mind wants to set down the fork. 

Mindful eating may also help people handle their emotions more effectively during meals. If a person opens a bag of chips every time they feel sad or stressed, mindful eating may help them realize that they aren't actually hungry, and they may find a healthier way to cope. 

 Body scan and other simple mindfulness exercises

Like any skill, mindfulness gets easier with practice. Beginners often start building their self-awareness with simple techniques like body scan meditation. 

A body scan is a mental inventory of one's physical state, from small aches to how clothing feels on the skin. It helps individuals pay attention to subtle sensations they might otherwise overlook. 

Here's how to do it: 

• Choose a private spot and get comfortable. Many people choose to lie down, but sitting on a cozy couch or chair works too. 

• Take a few deep breaths with eyes closed. 

• Mentally scan the body from the head to the toes, moving slowly between each area. Pay attention to how each body part feels, including any sensations, tension, or pain. 

• At the end, take a deep breath and open the eyes. 

Other simple mindfulness exercises include mindful walking, focusing on physical sensations while walking, and mindful listening, which is all about noticing sounds like music or chirping birds. These activities only take a few minutes, so they're easy to practice in everyday life.

What are the benefits of a mindfulness meditation practice?

Even just a few minutes of mindful breathing or walking may provide immediate stress relief. With consistent practice, mindfulness meditation may also lead to many long-term benefits. 

For one, mindfulness could cause lasting neurobiological changes. It may complement professional mental health care by reducing anxiety and stress. Mindfulness practices may also give those living with depression a higher overall quality of life. 

Improved cognition is another benefit of mindfulness. The practice teaches people how to narrow their focus, which may support self-regulation and problem-solving. Some research even suggests that this practice may help alleviate pain. 

Mindfulness meditation may affect physical health too. Research suggests that people who practice mindfulness may tend toward lower cholesterol and blood pressure. Some studies indicate that mindfulness may support immune function by influencing inflammatory proteins called cytokines.

How can someone cultivate mindfulness in everyday life?

Mindfulness doesn't have to be time-consuming or complicated. There are plenty of simple exercises people may do to get into the habit of checking in with their mind and body regularly.

 Starting with simple mindfulness exercises

When it comes to mindfulness, consistency may matter more than duration. Beginning with one to five minutes per day may help build a sustainable mindfulness habit. For example, a beginner might practice mindful breathing while waiting at a stoplight or do a quick body scan before bed. 

Building a structured mindfulness practice

Taking a structured approach instead of doing activities spontaneously may make it easier for some people to cultivate mindfulness over time. A structured mindfulness routine involves building consistent, repeatable habits. Some people schedule sessions during downtime, such as when they wake up. Guided meditation apps and journaling may also encourage daily mindfulness. 

 How can therapy help someone practice mindfulness?

Anyone may cultivate mindfulness in their daily life. However, a qualified mental health provider may help guide individuals through mindfulness practices in a supportive setting, especially since mindfulness is a natural part of several therapy modalities. For example, cognitive behavioral therapy may include mindfulness to help individuals recognize their emotions and patterns. Likewise, people going through dialectical behavior therapy might use mindfulness to regulate emotions. For some people, that may feel more comfortable than trying exercises alone. 

Online therapy platforms may make it easier to access mindfulness-informed care. BetterHelp connects adults with licensed, accredited therapists via video, phone, live chat, and messaging. Individuals may access therapy from the comfort of home and begin incorporating mindfulness into their daily routine.

Those seeking additional support beyond basic mindfulness exercises may consider connecting with a licensed therapist through BetterHelp.

FAQs 

Can mindfulness practices help with anxiety?

Mindfulness practices may help reduce anxiety by encouraging present-moment awareness and reducing ruminative thinking.

Is mindfulness meditation the same as mindfulness practice?

No, mindfulness meditation is one specific type of mindfulness practice, while mindfulness practices encompass a broader range of exercises, including mindful breathing, mindful eating, and body scans.

Can someone practice mindfulness without a therapist?

Yes, many simple mindfulness exercises may be practiced independently in everyday life, though a therapist may provide additional guidance and structure.

Does BetterHelp offer therapy that incorporates mindfulness?

Yes, BetterHelp connects individuals with licensed therapists who may incorporate mindfulness-based approaches such as CBT or DBT into their sessions.