PLX Academy · Personal Experience · 1 April 2022
Mindfulness is a simple form of meditation that allows people to really live in the moment, to be aware and attentive during everyday activities. Studies suggest that this can help physicians provide better care for their patients and help them to avoid burnout.
Mindfulness is being aware. It suggests that the mind is fully attentive to what is happening, what you are doing and to the space you are moving through.
Mindfulness is noticing and paying attention to thoughts, feelings, behavior and everything else. Mindfulness can be practiced at any time, wherever we are, whoever we are with and whatever we are doing, by showing up and being fully engaged in the here and now.
Mindfulness also releases ‘happy’ chemicals in the brain, it lowers blood pressure, improves digestion and relaxes tension around pain. It is simple to practice and wonderful in effect.
Not a bad deal when all that is needed is to pay attention which sounds like something we should all be doing but often forget. When we do pay attention, then change becomes possible.
Nowadays, mindfulness and meditation are often used to mean the same thing, which can be confusing, while it is not clear for many on what ‘mindfulness meditation’ is and how it differs from either of the above.
Mindfulness is the awareness of ‘some-thing,’ while meditation is the awareness of ‘no-thing.’
There are many forms of meditation. Mindfulness is a simple form of meditation that allows people to really live in the moment, to be aware and attentive during everyday activities. Studies suggest that this can help physicians provide better care for their patients and help them to avoid burnout. Doctors work in very high-stress environments and can have little time between patients to reset their focus. This can greatly affect how they interact with patients, as well as their levels of self-care.
Mindfulness is a type of meditation in which you focus on being intensely aware of what you are sensing and feeling in the moment, without interpretation or judgment. 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 about negative or random thoughts can be draining. It can 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 you with the world around you.
Meditation has been studied in many clinical trials. The overall evidence supports the effectiveness of meditation for various conditions, including: stress, anxiety, pain, depression, insomnia, high blood pressure or hypertension. Meditation can help you experience thoughts and emotions with greater balance and acceptance. Meditation also has been shown to: improve attention, decrease job burnout, improve sleep, improve diabetes control.
There are many simple ways to practice mindfulness. The Mayo Clinic proposes the following:
Pay attention. It is hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses: touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.
Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.
Accept yourself. Treat yourself the way you would treat a good friend.
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 just a minute can help.
You can also try more structured mindfulness exercises, such as:
Body scan meditation. Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, beginning from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.
Sitting meditation. Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
Walking meditation. Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn around and continue walking, maintaining awareness of your sensations.
Simple mindfulness exercises can be practiced anywhere and anytime. Research indicates that engaging your senses outdoors is especially beneficial. For more structured mindfulness exercises, such as body scan meditation or sitting meditation, you will need to set aside time when you can be in a quiet place without distractions or interruptions. You might choose to practice this type of exercise early in the morning before you begin your daily routine. Aim to practice mindfulness every day for about six months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.
In the same way, meditation practice is not an end in itself. We may wander off and do all sorts of other things, but stillness will always be there. It is a companion to have throughout life, like an old friend we turn to when in need of direction, inspiration and clarity. There is no right or wrong way to practice, we all do it differently. Most important of all, meditation is to be enjoyed!