Mindfulness can mitigate various effects of stress. The goal of mindfulness is to recognise, attend, and accept experiences, physical sensations, thoughts, and feelings in the present moment, without judgment, instead of explicitly trying to change them. Although there are challenges to mindfulness This non-reactive acceptance approach of mindfulness reduces negative emotional reactivity, resulting in positive outcomes such as improved emotional self-regulation and increased behavioural flexibility.
Being fully present and accepting of feelings increases awareness of automatic habits and unhelpful behaviours, allowing them to make more skilful choices and minimise the psychological and emotional impact of stress.
Types of mindfulness practice
Mindful awareness can be through formal and informal mindfulness practice. Formal mindfulness practice involves setting aside specific times to perform mindfulness meditation activities, such as body scan, sitting meditation, and mindful movement. On the other hand, informal mindfulness practice incorporates mindfulness skills in everyday life or routines. For instance, individuals bring their conscious attention to their daily activities, such as eating, washing the dishes, driving, drinking coffee, walking the dog, or watching the surroundings.
Challenges in mindfulness practice
- Falling asleep
Falling asleep during longer mindfulness practices such as body scan is one of the challenges in mindfulness. However, it can prevent individuals from fully experiencing the benefits of mindfulness. Falling asleep can make them develop feelings of failure and self-critical behaviours, discouraging them from engaging in mindfulness. Although it can be challenging to remain mindful, falling asleep during mindfulness practice benefits people experiencing insomnia because they have the chance to sleep. - Perceptions of proper mindfulness practice
Sitting still can be uncomfortable for some because the mind becomes preoccupied with various thoughts. For instance, individuals become aware of feelings they are not yet ready to deal with emotionally, increasing their annoyance. Another, they may feel guilty for not doing things right or for lack of progress.
Supportive factors in mindfulness practice
- Practical Resources
Tools such as apps, CDs, and notifications from websites provide helpful support in continuing mindfulness practice. Customised cues such as images, alarms, bells, or reminder bracelets can also be beneficial. These reminders increase their motivation to engage in mindfulness activities. - Time/Routine
Incorporating mindfulness practice into their daily routine by setting aside specific time increases the chance of mastering mindfulness skills. This habit formation provides support in achieving their goals. - Support from Others
Interactions with others, such as working with mindfulness teachers, joining group practice sessions, participating in workshops, or talking to others, provide great support in mindfulness practice. They feel inspired and energised through these interactions because they can share their experiences and learn other techniques. Support from family, friends, or colleagues is also an important factor. - Attitudes and Beliefs
The beliefs and attitudes of individuals can nurture mindfulness practices. When individuals feel a sense of getting things right, it can increase their motivation. Displaying attitudes of self-acceptance and self-kindness are also important, especially during lapses in practice.
If you’d like one on one mental wellness support, please reach out and we can put you in touch with the right people.
Content provided by our partners in mental wellness:
Comments are closed.