Mindfulness Therapies for Cultivating Presence and Inner Peace
Mindfulness is the art of being in the present moment, aware of one’s thoughts, feelings, and bodily sensations without judgment. Emerging from a long line of ancient traditions, mindfulness therapies present an antidote to the stress of fast-paced modern life. They focus on bringing the practitioner back into the present moment and away from ruminating thoughts and anxiety.
Mindfulness therapies are originally rooted in ancient Eastern spiritual traditions, such as Buddhism and Taoism. Mindfulness travelled to the West in the 1900s, due in no small part to the role of Jon Kabat-Zinn, an American professor who developed Mindfulness-Based Stressed Reduction (MBSR) - an eight-week intensive mindfulness training program. Later came Mindfulness-Based Cognitive Therapy (MBCT), which was partially based on MBSR. MBCT is a psychotherapeutic technique that uses Cognitive Behavioural Therapy (CBT) along with mindfulness to treat mental health conditions such as anxiety and depression. Over time, mindfulness therapies have evolved and expanded, leading to the development of a number of other interventions, including Dialectical Behaviour Therapy (DBT) and Acceptance and Commitment Therapy (ACT).
In his book, Full Catastrophe Living, Jon Kabat-Zinn describes seven principles or key attitudes of mindfulness:
Non-judging: Remaining an impartial observer of one’s experience. Becoming aware of the continuous stream of thoughts that pass through the mind, without reacting to them.
Patience: Allowing events to unfold in their own time.
Beginner’s mind: Remaining open and curious to new ideas and possibilities.
Trust: Believing in oneself and one’s feelings. Practicing self-compassion when mistakes are made.
Non-striving: Paying attention to how the present moment is unfolding, without trying to change anything.
Acceptance: Fully acknowledging a situation without resistance.
Letting go: Releasing thoughts, emotions, and situations from the mind and staying in the here and now.
The practice of mindfulness has transcended centuries and cultures because of the benefits it offers practitioners. Some of the evidence-based benefits of mindfulness include:
Stress reduction: Mindfulness, particularly in the form of Mindfulness-Based Stress Reduction (MBSR), has been widely studied and shown to effectively reduce stress, anxiety, and symptoms of depression.
Improved mental health: Mindfulness therapies have shown benefit for a wide range of mental health conditions, including PTSD, OCD, eating disorders, and substance abuse.
Improved focus and concentration: Regular mindfulness practice has been shown to improve attention, even after a relatively short amount of time.
Emotional regulation: Mindfulness improves the ability to regulate emotions by promoting a healthier relationship with one’s own emotions. It allows an individual to acknowledge their emotions without becoming overwhelmed, ultimately improving the ability to process difficult emotions and move through stressful situations.
Improved physical health: Mindfulness therapies have been shown to improve immune system function, lower blood pressure, and better sleep quality. Through stress reduction and relaxation, mindfulness contributes to improved physical health.
Ready to experience mindfulness for yourself? Try this 5-minute mindfulness exercise to get started:
Find a comfortable place where you can have a few minutes to yourself. Sit in a relaxed but alert position - ideally, with a long spine. You can close your eyes or keep them slightly open with a gentle downward gaze.
Take 5 full breaths. While you’re breathing in and out, notice the sensations as your breath enters and leaves your body. After the 5 breaths, let your breath return to its normal rhythm and continue to pay attention to your inhale and exhale.
Draw your attention to the pauses between your breaths. Notice the silence.
Bring your attention back to your breath each time your mind wanders. Notice any thoughts, body sensations, emotions, memories, etc., that arise and come back to the breath. Treat anything that comes up with kindness and curiosity.
Continue this practice for 5 minutes or until the practice feels complete.
Mindfulness therapies offer powerful tools to navigate life’s challenges and develop inner peace and mental clarity. With a robust amount of research supporting the benefits of mindfulness, its use is becoming increasingly widespread - from smartphone apps to the therapist’s office. Through cultivating mindfulness, individuals can live fully in the present moment, find peace within themselves, and nurture a sense of compassion for themselves and the world around them.
