What is Mindfulness?

Mindfulness is a manner of being present and form of meditation that dates back thousands of years and is generally thought of as stemming from Buddhist traditions. The fact that mindfulness has been around for so long, is testament to the fact that it must benefit us in some way. Certainly, that’s the outcome of research on mindfulness for a range of common difficulties like anxiety and depression.

Our level of awareness during mindfulness differs considerably from how we would normally think of awareness, say around the home or at work. Mindfulness is paying attention, on purpose, to our moment-to-moment experience, with an openness and acceptance, and without judgement. It’s the act of purposefully paying attention, often to our internal experience (thoughts, feelings, sensations), without judgment and without distraction. It’s this part of mindfulness (noticing our internal experience) that can be of the most value. Researchers (Bishop et al, 2004) have identified two core components of Mindfulness. First, is the self-regulation of attention. That is, choosing to focus your attention on a particular thing, feelings, place or person. Second, is the focus on the present moment, what is happening right now, with curiosity, openness, and acceptance.

If we mindlessly move through our life, we might feel as though we are controlled by our thoughts and emotions, like we are lost in our thoughts and emotions, unable to see the forest from the trees. It’s like our thoughts are not thoughts at all, it’s like they’re facts, very real, and something tangible. Often, operating like this (mindlessly) is fine and not a problem. There are times when we just need to get the job done. For example, if it’s a busy work day, with lots to do, having our mind ‘lost’ in the paperwork or tasks at hand, might be best for getting your work done on that day. However, for those suffering from psychological difficulties or disorders, there may be more at stake if we’re too mindless. If I’m struggling with depressive or anxious thoughts, maybe thinking everything will fall apart of that I’m a failure, then mindfully observing those thoughts, rather than being lost in them and seeing them as facts, could be far more beneficial to me.

We can think about it this way, if I’m feeling insecure and think to myself, “I’m just no good”, I can change that thought ever so slightly to make it a more mindful thought. For example, we could change the thought to, “I’m having the thought that, I’m just no good”. By adding these simple words, I’m starting to more mindfully observe the thought, I’m subtly pointing out to myself that, hey, that’s a thought, it’s not a fact. I’m dealing with a thought, a transient mental event, thousands of which I’ll have today, and I can choose how I respond to that thought. This generally makes these thoughts lighter and easier to manage.

If we can learn to move through life in a more mindful state, we might notice thoughts (difficult, pleasant, or neutral) from a distance, and without feeling the need to elaborate on them or give them our valuable attention. Certainly, it’s when we give difficult thoughts more ‘air time’ and when we elaborate on them, that they become bigger and uglier, and then usually stir up far more emotion. If I have the thought “I’m going to fail the exam”, it’s just one thought that I could notice and allow to just float on by at its own pace. If I elaborate on the thought by expanding it further, I’ll fail then exam “then I’ll get kicked out of school, then I’ll never be able to get a job, then my family won’t love me anymore”, the thought it starting to transform into something far more difficult and overwhelming, with stronger emotions attached. If I have of just accepted the first thought as just a thought, a transient mental event, that I can watch from a distance, then far less anguish would ensue.

The same goes for strong emotions. If I’m about to enter a social situation and I notice anxiety brewing (butterflies in the stomach, dry mouth, feeling shaky), I could mindfully observe this experience, without judgement or comment, simply noticing it, with an openness and acceptance. I could notice where the sensations of anxiety seem to be located (are they in my head, my stomach, my hands) and where these sensations are not located, I could image the shape of the anxiety, or it’s colour if it were to have a colour. Mindfully observing difficult feelings does not get rid of them, but it can stop the transformation of emotions into something more difficult, potent, and difficult to handle. Anxiety is just anxiety. Anxiety plus putting up a struggle with anxiety, results in suffering.

Mindfulness Therapy and Mindfulness-Based Cognitive Therapy.

Given the rise and usefulness of mindfulness, many psychological programs now incorporate Mindfulness-Based Therapy and strategies into the treatment of a range of common psychological difficulties. Mindfulness Therapy involves the use of mindfulness, often incorporated with several other tools, to help people deal with difficult thoughts, feelings, and life events. Some researchers have combined Mindfulness Therapy with other therapies, such as Cognitive Behavioural Therapy. Once such approach is called Mindfulness Based Cognitive Therapy. As the name implies, this Mindfulness Therapy includes a mindfulness component, but also includes skills of cognitive therapy, which come from the more traditional Cognitive Behavioural Therapy. 

Below is a brief, but often helpful, mindfulness technique for you to try. 

Mindfulness Technique

Find some time where you can stop for a few moments. You don’t need to be in a quiet place or away from others.

Before you start, take a mental note of how you feel, what’s going through your mind, what you’re focused on, and where your attention is placed.

• Start by noticing 5 things that you can see around you. It can be anything at all. Just list them in your mind, by stating the name of the object you have noticed (tree, carpet, light, car, dog).
• Now, notice 5 things that you can hear. Once again, the sounds you notice can be anything at all (passing car, bird, my child in the next room, the TV, my footsteps). List them slowly and gently in your mind or out loud. 
• Next, notice 5 things that you can feel external to your body. That is, the feeling of your shoes on your feet, the clothes on your back, the chair underneath your body, your teeth in your mouth, or the sensation of blinking. If you are prone to anxiety or experience panic-like symptoms, try not to notice internal sensations such as your heart rate, breathing, sensations, etc., as this can occasionally raise anxiety for some people.
• Now repeat the cycle, but this time notice 4 things you can see, hear, and feel. 
• Now 3 things you can see, hear, and feel.
• Now 2 things you can see, hear, and feel.
• Now 1 thing you can see, hear, and feel.
• To finish, take a note of how you feel after the exercise. Do you feel more in-the-moment, more aware of what’s happening around you right now, are you any less stuck or lost in thoughts, where are your tension levels. Whatever the case, you can mindfully observe all of your experience with an openness, acceptance, and curiosity.

We hope you’ve enjoyed reading about Mindfulness and Mindfulness-Based Therapy. 

MHM Psychology is a Gold Coast Psychology Clinic providing psychological support to members of the Gold Coast Community using research-supported psychotherapy techniques, including Cognitive Behavioural Therapy and Acceptance and Commitment Therapy. If we can be of help with any difficulties that you might be having, please be sure to get in touch, we'd be happy to be assistance. 

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