Practicing mindfulness means engaging in techniques and exercises that promote a state of active, open attention to the present. It involves observing your thoughts, feelings, and sensations without judgment. Here are some key aspects and methods of practicing mindfulness:
Key Aspects of Mindfulness
Present Moment Awareness: Mindfulness encourages focusing on the here and now. It involves being fully present in the moment rather than dwelling on the past or worrying about the future.
Non-Judgmental Observation: Observing thoughts and feelings without labelling them as good or bad. This helps in reducing self-criticism and promoting self-compassion.
Intentionality: Mindfulness involves purposefully paying attention to experiences, whether it’s breathing, body sensations, or external stimuli.
Methods of Practicing Mindfulness
Mindful Breathing: Focusing on the breath, noticing the sensation of air moving in and out of the body. This can be done for a few minutes at a time to center the mind and reduce stress.
Body Scan Meditation: Lying down or sitting comfortably, and focusing attention on different parts of the body, noticing any sensations without trying to change them. This helps in developing a deeper awareness of bodily sensations.
Mindful Eating: Paying close attention to the experience of eating, such as the taste, texture, and smell of food, and the sensations of chewing and swallowing. This practice encourages a deeper appreciation of food and can help prevent overeating.
Mindful Walking: Walking slowly and deliberately, paying attention to the physical sensations of each step and the environment around you. This can be a powerful way to integrate mindfulness into daily life.
Guided Meditation: Using audio recordings or apps that provide instructions on how to meditate and stay focused. These can be particularly helpful for beginners.
Benefits of Mindfulness
Research has shown that practicing mindfulness can have numerous benefits, including:
1. Reduced stress and anxiety,
2. Improved concentration and cognitive flexibility.
3. Enhanced emotional regulation,
4. Better overall mental and physical health
5. Mindfulness will help you engage more empathetically. Read more here.
Why use mindfulness for mental health support?
When it comes to supporting mental health for professionals, mindfulness practice and training have become increasingly important in professional environments. Some of its repetitive practices may seem similar to traditional religions, which is not surprising given its Buddhist origins. You might wonder why you would want to participate if you don’t consider yourself “religious”.
However, in its current form and practice, numerous references have shown that it is rooted in psychological and neuroscientific principles aimed at enhancing mental health and productivity. It is used as a tool for managing stress and improving focus. Its rise reflects a growing awareness of mental health rather than a shift towards a new form of spirituality.
Like most things, it’s not everyone’s cup of tea. As a professional, if you want a different approach to mental health support, using the services of Coaches can be equally beneficial. One may be more suited to your needs than the other.
Resources for Learning Mindfulness
Mindfulness-Based Stress Reduction (MBSR): A structured program developed by Jon Kabat-Zinn that incorporates mindfulness meditation and yoga to help reduce stress.
Books: “The Miracle of Mindfulness” by Thich Nhat Hanh and “Wherever You Go, There You Are” by Jon Kabat-Zinn are excellent resources.
Apps: Headspace and Calm offer guided meditations and mindfulness exercises. These are subscription-based services.
Mindfulness training options
The Exeter AccEPT Clinic runs a variety of mindfulness courses, including commissioned/tailored courses for groups or one-one. Some of their practitioners offer courses independently, such as Emma Thom, founder of The Mindful Choice.
Ed Halliwell of Mindfulness Sussex is a mindfulness trainer who has experience of working with and supporting doctors. He offers courses for groups, and one-one training.
Oxford Mindfulness Foundation offers a range of 8-week courses and introduction courses. There’s usually good availability of places on their courses.
Talkworks – They offer Mindfulness Based Cognitive Therapy geared to depression and Mindfulness-Based Stress Reduction. There tends to be a waiting list for this.
Sharpham House (retreat centre) – They offer the 8 week course (hybrid of Mindfulness for stress and mindfulness for depression) plus general retreats and specific retreats such as ‘Sustaining ourselves – Mindfulness for Burnout’ and a Mindfulness and Nature Retreat specifically for doctors.
Rebellious Health is a new community offering support for healthcare professionals who have experienced burnout through themed workshops and mindfulness sessions. Dr Emma Presern, GP is currently running a pilot project for healthcare professionals. Find out more about the project here.
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