Mindfulness and mental health
At lightdespite we incorporate mindfulness practices into our therapeutic approach, when it is the right fit for our client. Sometimes when we introduce the concept of mindfulness, a client may share that they have tried meditating before and didn’t like it.
Mindfulness and meditation are closely related practices that share common goals but differ in their emphasis and application. Both have been shown to have positive effects on mental health, but they approach this in distinct ways.
What is mindfulness?
Mindfulness is a state of active, open attention to the present moment. It involves observing your thoughts and feelings without judgment, allowing you to fully engage with your current experience. You can practice mindfulness anytime, anywhere, and with anyone by being fully engaged in the here and now. We can often disengage from what we are actually doing and be preoccupied with our thoughts, feelings or fears. When you’re mindful, you are actively involved in the activity with all of your senses, in the present moment.
Benefits for your mental health
Reduction in symptoms of stress and anxiety
Increased emotional and behavioual regulation
Improved subjective wellbeing
Increased relaxation
Improved sleep
The 5 senses activity
A simple way to experiment with mindfulness is to try this 5 senses practice to help you tune into your surroundings and increase your present-moment awareness.
Any time you complete a simple task—like brushing your teeth or washing your dishes, tune into your five senses—sight, hearing, touch, smell, and taste. For each sense, name two to three examples of the things you notice as you complete the task.
For example, when you’re brushing your teeth, you may notice:
The flavor of the toothpaste on your tongue.
The smell of the mint through your nostrils.
The sensation of your toothbrush moving over your teeth and gums.
The sounds of the bristles moving back and forth.
Your reflection in the bathroom mirror.
The tingling sensation of the paste on your gums and teeth.
References
Beyond Blue (2023). Mindfulness and mental health https://www.beyondblue.org.au/mental-health/wellbeing/mindfulness
Chopra. (2019). What’s the difference between mindfulness and meditation. https://chopra.com/articles/explaining-the-difference-between-mindfulness-meditation
Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: a review of empirical studies. Clinical psychology review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006
Smith S. (2018). 5-4-3-2-1 Coping technique for anxiety.
https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx