Jan. 27, 2022 | How are you feeling right now, at this very moment? Many of us spend much of our time thinking about the future while others tend to dwell on the past. Those who focus on the present, on all that’s going on around them without judgment, are likely practicing what’s called mindfulness, the art of observing and labeling thoughts, feelings and sensations in the body in an objective manner. The practice of Mindfulness is rooted in Buddhist tradition to alleviate suffering and cultivate compassion. The emergence of mindfulness in the U.S. can be attributed to Jon Kabat-Zinn among others. As a professor at the University of Massachusetts medical school in the late ‘70s, Kabat-Zinn developed a program called Mindfulness-Based Stress Reduction to treat chronic pain. He discovered that patients would often try to avoid pain but that that avoidance would lead to deeper distress. Practicing mindfulness, he found, was a more successful approach.

Jan. 27, 2022 | Mindfulness, the practice of being aware of what you are sensing and feeling in the moment without interpretation or judgment, encompasses two key ingredients, awareness and acceptance. Awareness is the knowledge and ability to focus attention on one’s inner processes and experiences, such as the experience of the present moment. Acceptance is the ability to observe and accept, rather than judge or avoid, those streams of thought. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress. Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises can help you direct your attention away from this kind of thinking and engage with the world around you.

Jan. 27, 2022 | Dr. Puru Thapa, director of the UAMS Mindfulness Program, says insecurities about the past and fears of the future can make it difficult to appreciate the present. The practice of mindfulness, according to Dr. Thapa, can help you learn how to pay attention and achieve a higher level of consciousness. To cultivate a state of mindfulness, begin by sitting down and taking deep breaths. Focus on each breath and the sensations of the moment, such as sounds, scents, the temperature, and the feeling of air passing in and out of your body. Then shift your attention to the thoughts or emotions that you’re experiencing. Allow each thought to exist without judging it or ascribing negativity to it. Sit with those thoughts. The experience may evoke a strong emotional reaction. Exploring that response can be an opportunity to resolve underlying challenges. For more information about the Mindfulness program, visit mindfulness.uams.edu.

Jan. 27, 2022 | Meditation is an important aspect in the practice of mindfulness. It has been shown to be effective in treating conditions like anxiety, depression, insomnia and high blood pressure. Meditation is also helpful in improving attention levels and decreasing stress and job burnout. Cultivating Mindfulness is one way that can help us deal with the high levels of collective stress and uncertainty we have all been experiencing during the COVID-19 pandemic. In mindfulness meditation, you focus on what you experience during meditation, such as the flow of your breath. You can practice meditation whether you’re sitting, lying down, walking, or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation. As you get more skilled at it, you may be able to meditate anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam or a stressful work meeting.

Jan. 27, 2022 | There are a number of simple ways to practice mindfulness outside of structured exercises like meditation. Many of them can be done anywhere and at any time. One is to simply pay attention. In today’s busy world, and the stress of the COVID-19 pandemic, it’s hard to slow down and notice things. Try to take the time to experience your environment with all of your senses. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it. And then try to live in the moment. You can do this by intentionally bringing an open, accepting and discerning attention to everything you do. In doing so, you will find joy in simple pleasures. And then accept yourself. Treat yourself the way you would treat a good friend. Lastly, try to focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even a minute can help.