Cultivating Inner Calm: The Practical Application of Mindfulness

In today’s fast-paced environment, individuals frequently experience heightened levels of stress and anxiety. The persistent influx of information and demands can lead to a sense of being overwhelmed. Mindfulness offers a pragmatic approach to navigating these challenges, fostering a greater sense of inner equilibrium.

Mindfulness, in essence, is the practice of maintaining a non-judgmental awareness of the present moment. It involves observing one’s thoughts and sensations without becoming entangled in them. This cultivates a sense of detachment, enabling individuals to respond to situations with greater clarity and composure.

The Cognitive and Physiological Benefits of Mindfulness:

Research has consistently demonstrated the positive impact of mindfulness on both cognitive and physiological well-being.

• Stress Mitigation: Mindfulness practices have been shown to modulate the body’s stress response by reducing cortisol levels. This facilitates a decrease in rumination and worry.
  • (Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delacorte¹ Press.)
• Anxiety and Depressive Symptom Reduction: Mindfulness-based interventions have demonstrated efficacy in alleviating symptoms of anxiety and depression, promoting emotional regulation.
  • (Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology,² 78(2), 169–183.)
• Enhanced Attentional Control: Regular mindfulness practice strengthens attentional networks, improving focus and concentration.
  • (Jha, A. P., Krompinger, W. J., & Baime, M. J. (2007). Mindfulness training modifies subsystems of attention. Cognitive, Affective, & Behavioral Neuroscience, 7(2), 109–119.)³
• Improved Emotional Regulation: Mindfulness cultivates the ability to observe and respond to emotions with greater awareness, fostering emotional resilience.
  • (Chambers, R., Lo, B. C., & Allen, N. B. (2008). The impact of intensive mindfulness training on attentional control, cognitive style, and affect. Cognitive⁴ Therapy and Research, 32(3), 303–322.)⁵
• Physiological Well-being: Studies indicate positive correlations between mindfulness practices and physiological health, including reduced blood pressure and improved sleep quality.
  • (Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., … & Sheridan, J. F. (2003). Alterations in brain and immune function produced by mindfulness meditation.⁶ Psychosomatic Medicine, 65(4), 564–570.)⁷

 Practical Techniques for Integrating Mindfulness (For Home Practice)

Mindfulness is a skill that develops through consistent practice. Here’s a more detailed look at how to incorporate these techniques into your daily routine at home:

• Breath Awareness:
  • Find a quiet spot where you won’t be disturbed. You can sit comfortably in a chair or lie down.
  • Close your eyes, or if you prefer, soften your gaze and look slightly downwards.
  • Bring your attention to your breath. Notice the sensation of the air entering and leaving your nostrils, or the rise and fall of your abdomen.
  • You don’t need to change your breathing; simply observe it as it is.
  • When your mind wanders (and it will), gently and kindly bring your attention back to your breath.
  • Start with just a few minutes, perhaps 5, and gradually increase the time as you become more comfortable.
  • This can be done any time of day, perhaps before starting your day, or just before sleeping.

• Body Scan Meditation:
  • Lie down on your back in a comfortable position. You can place a pillow under your head or knees for support.
  • Close your eyes and take a few deep breaths to relax.
  • Bring your attention to your toes. Notice any sensations, such as warmth, tingling, or pressure.
  • Slowly move your attention up through your feet, ankles, calves, thighs, and so on, all the way up to the top of your head.
  • If you notice any areas of tension or discomfort, simply acknowledge them without judgment.
  • If your mind wanders, gently bring it back to the part of the body you’re focusing on.
  • This can be done for 10-20 minutes, or longer if you prefer.

• Mindful Walking:
  • Find a quiet place where you can walk without distractions, such as a garden or a quiet street.
  • Begin by standing still and noticing the sensations in your feet.
  • As you start to walk, pay attention to the feeling of your feet touching the ground, the shifting weight of your body, and the movement of your legs.
  • Notice the rhythm of your steps and the sensations in your body as you move.
  • You can also pay attention to the sights, sounds, and smells around you, but keep your primary focus on the sensations of walking.
  • Walk at a slow, deliberate pace, and avoid rushing.
  • Even walking from one room to another can be a mindful walking exercise.

• Mindful Eating:
  • Choose a meal or snack that you can eat without distractions.
  • Before you start eating, take a moment to look at your food and notice its appearance, smell, and texture.
  • As you eat, pay attention to the taste, texture, and temperature of the food.
  • Chew your food slowly and deliberately, and try to savor each bite.
  • Avoid distractions such as television, phones, or books.
  • Notice when you start to feel full, and stop eating before you feel overly full.
  • Even just one piece of fruit can be eaten mindfully.

• Integrating Mindfulness into Daily Activities:
  • Choose a routine activity, such as washing dishes, brushing your teeth, or making tea.
  • Bring your full attention to the activity, noticing the sensations, sounds, and smells involved.
  • Avoid rushing or multitasking.
  • If your mind wanders, gently bring it back to the present moment.
  • Any daily activity can be turned into a mindful moment.

Mindfulness as a Tool for Personal Well-being:

Mindfulness serves as a valuable tool for cultivating personal well-being. By fostering present-moment awareness, individuals can enhance their capacity to manage stress, regulate emotions, and improve overall quality of life.

The Author: Robert Ellison (Specialist Wellness Counsellor)

More about Robert Ellison: https://www.vitanova.co.za/meet-the-team/robert-ellison-specialist-wellness-counsellor/

To schedule a session with the author or any of our counsellors at Vita Nova, please contact us on 0712979992, or go to www.vitanova.co.za. We offer a range of counselling services and have interns that can provide you with assistance for free if you are not in a position to afford therapy.

For 24 hr assistance on mental health matters contact SADAG on 0800 567 567

Help is always available.

 Reference List:

• Baer, R. A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice,⁸ 10(2), 125–143.
• Carlson, L. E., & Speca, M. (2010). Mindfulness-based cancer recovery: A step-by-step MBSR approach to help you cope with treatment and reclaim your life.⁹ New Harbinger Publications.¹⁰
• Chambers, R., Lo, B. C., & Allen, N. B. (2008). The impact of intensive mindfulness training on attentional control, cognitive style, and affect. Cognitive¹¹ Therapy and Research, 32(3), 303–322.
• Chiesa,¹² A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: a review and meta-analysis. The Journal of Alternative and Complementary Medicine, 15(5), 593–600.¹³
• Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., … & Sheridan, J. F. (2003). Alterations in brain and immune function produced by mindfulness meditation.¹⁴ Psychosomatic Medicine, 65(4), 564–570.¹⁵
• Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology,¹⁶ 78(2), 169–183.
• Jha, A. P., Krompinger,¹⁷ W. J., & Baime, M. J. (2007). Mindfulness training modifies subsystems of attention. Cognitive, Affective, & Behavioral Neuroscience, 7(2), 109–119.¹⁸
• Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delacorte¹⁹ Press.