Mindfulness for Mind and Body Wellness
“When did you last take any time to do nothing – just ten minutes, undisturbed?”
So, that’s no emailing, texting, no internet, no T.V., no chatting, no eating, no reading, not even sitting
there reminiscing about the past or planning for the future. Simply doing nothing.”
Andy Puddicome in his Ted Talk, All It Takes is Ten Mindful Minutes
Andy is talking about the benefits that arise from the practice of mindfully observing our own thoughts
without holding on to them or being carried away by them, for just 10 minutes a day. Our minds are lost
in thought 47% of the time, Andy goes on to say, and cultivating mindfulness helps us enjoy the present
moment and become happier.
Mindfulness is being in a state of relaxed but focused awareness of the
present moment. It involves a non-judgmental attitude of curiosity, openness and acceptance. It allows
the possibility of choosing a different response in that pause between action and reaction.
Once thought to be the realm of monks and priests, mindfulness has entered the mainstream and it’s
here to stay for some very good reasons. The health benefits of meditation (a way of cultivating
mindfulness) are well documented. Benefits include everything from lowering the body’s stress response
to reducing blood pressure to increasing gray matter in areas of the brain involved in learning, memory
and emotion regulation. The goal is meditation is not to be rid of thoughts, which is not possible, but to
simply take an observer stance in relation to the thoughts that arise in our minds. Anxiety, depression,
anger and inattention can all be reduced as we practice observing our thoughts. And all it takes is – ten
mindful minutes. Really. You can try this at home with the instructions below.
Another modality of skills training is biofeedback training, which utilizes mindfulness techniques but takes you one step further, adding the dimension of being able to monitor your own brainwaves in real time. Biofeedback is a developing trend in mental health and adds another dimension to mind-body training. Biofeedback training consists of observing and manipulating one’s own body signals, usually heart-rate or brain waves (in which case it can also be called neurofeedback).Biofeedback sessions can be set up separate from therapy. While this technology is relatively new, studies are showing usefulness of bio/neurofeedback in decreasing anxiety, improving focus, enhancing mood, and aiding in sleep. It’s been shown to help kids and adults improve their present moment awareness, strengthen their mind-body connection, and increase mental well-being.
Sit on a chair or on a cushion placed on the floor in a position that you can comfortably maintain for ten
minutes. Pick any time of day to practice. Try to practice at the same time/s every day. Start by practicing
5-10 minutes. Allow your thoughts to flow and simply observe the flow of thought. Do not attempt to stop
your thoughts from flowing, nor to direct them toward anything specific. When you find yourself focusing
on your thoughts, gently move your mind toward your breath instead. “See” your breath as it enters and
leaves your body. Repeat the process as other thoughts arise. Enjoy the sense of calmness that follows.
Still Waters Counseling offers both Beginner and Advanced Mindfulness groups on a regular basis. Groups
might include gentle Yoga and Tai Chi practices.
contact@still-waters-counseling.com to get information about upcoming groups and biofeedback training.
