Mindfulness: A Helpful Tool

By Dr. Jim Perretta, Psychologist

New tools – or re-discovered ones - often become available in promoting wellness. Sometimes, these tools are misunderstood or promoted for everything imaginable. I wanted to offer a brief review of one such tool – mindfulness. 

Dr. Jon Kabat-Zinn has strived for many years to integrate Eastern Philosophy into Western Medicine. He believes that mindfulness can be used in a spiritual or in a secular fashion. In 1994, Kabat-Zinn defined mindfulness as paying attention in a particular way – three key parts were noted in paying attention:

• On purpose 
• In the present moment 
• Nonjudgmentally

In paying attention according to these three key components, you can focus on your thoughts, feelings, and physical sensations (e.g. your breathing) – without any need to change them. 

It is important to stress what mindfulness is NOT. It is not an attempt to empty or clear your mind. It is also not striving for a sense of peace or relaxation. These are common misperceptions. 

To pay attention in a particular moment – say, if you have a headache – you would lean into (and accept) your experience of pain (rather than trying to change it or distract yourself away from it). 

Carson and Langer (2006) define mindfulness as a “flexible and open cognitive state” (p. 31) in their article titled Mindfulness and Self-Acceptance. They say that the opposite of mindfulness – mindlessness – is a state of rigidity. When one is mindful, they are involved in an active engagement, along with an acceptance of, and exploration of present experiences. Mindfulness includes the ability to view situations from multiple perspectives, see possibilities, take control, and accept oneself. 

Carson and Langer summarize a wealth of research which shows that mindfulness is associated with higher interest, positive affect, competence, creativity, and health promotion. It is also associated with lower negative self-evaluation, rumination, and negative affect. 

Teasdale, Williams, and Segal published an excellent resource in 2014 for clients who are hoping to learn mindfulness-based cognitive therapy – The Mindful Way Workbook. Below, I will share an exercise from this workbook, which I encourage you to try: 

Let yourself settle into a comfortable position sitting. Bring your awareness to your physical sensations—focus on the sensations of touch and pressure as you sit. Now, gently direct your attention to your breathing. As best as you can, bring a quality of kindliness to your awareness. Try to use your breath as an anchor.

Now bring your awareness to the changing patterns of physical sensations in your lower abdomen as the breath moves in and out of your body. You do not need to control your breathing in any way. 

Sooner or later, your mind will wander. That is okay. It’s not a mistake. This is what minds do. 

Gently direct your attention back to your breathing. As best as you can, allow a quality of kindliness to enter your awareness. 

If your mind wanders, remind yourself that this is an opportunity to promote a sense of patience and gentle curiosity. 

Here are a few questions to consider after you complete this exercise:  

a) Did your mind wander? 

b) What did you think when your mind wandered? Were you judging yourself? 

c) Why do you think the instructions state: “it's okay if your mind wanders and you do not need to control your breathing”

d) What does this statement mean - “try to use your breath as an anchor”? What function does an anchor serve? 

e) Does this exercise fulfill the 3 components of mindfulness, as previously described: paying attention: a) on purpose, b) in the present moment, and c) nonjudgmental? 

Feel free to follow this sample mindfulness exercise from Dr. Kabat-Zinn: 10 MIN GUIDED MINDFULNESS MEDITATION - JON KABAT ZINN - YouTube

Mindfulness skills have been incorporated in many systems of therapy. For example, cognitive-behavior therapy (CBT), dialectical behavior therapy (DBT), and acceptance and behavior therapy (ACT) all feature mindfulness skills. These skills can be applied in coping with many conditions, including depression, anxiety, chronic pain, and chronic stress.

We want to be careful that we do not over-promote mindfulness skills. Some may benefit from guidance in applying these skills. Paying attention intentionally may increase anxiety for some. As a first step, we can practice mindfulness skills in our everyday lives – e.g., when we are brushing our teeth or eating a meal. Truly pay attention to these tasks in the here-and-now – using all 5 senses – bring your attention back to the task-at-hand if you find your mind wandering. In short, mindfulness can be a helpful skill to incorporate in our day-to-day lives. 

I wanted to close by offering a helpful article which summarizes various mindfulness podcasts to consider reviewing: 20 Best Mindfulness Meditation Podcasts to Enjoy (positivepsychology.com) 

By: Dr. Jim Perretta, Psychologist