What is Mindfulness?

Mindfulness is the awareness of what is happening in the present moment, including your thoughts, feelings, and physical sensations, without judgement or criticism of yourself, others, or your experience.

Jon Kabat-Zinn (2003) says, “An operational working definition of mindfulness is: the awareness that emerges through paying attention on purpose, in the present moment, and non-judgementally, to the unfolding of experience moment by moment”.

For example, if you notice a feeling of sadness, state to yourself “I notice that I am feeling sad”, without judgement or trying to change the feeling.

Mindfulness skills will help you to better regulate emotions by focusing on one thing at a time in the present moment. It will help you to identify your thoughts and separate judgemental thoughts from your experiences. It will help you to make better choices by bringing clear awareness to your thoughts and emotions.

Benefits of Mindfulness:

· Reduced feelings of anxiety and depression

· Improved ability to adapt to stressful situations

· Decreased binge eating

· Improved ability to manage emotions

· Increased relaxation

· Improved memory and focus

Practice Mindfulness:

1. Body Scan: pay attention to your physical sensations by scanning your body from your head to your toes. Notice what sensations arise.

2.  5 Senses: take a moment to notice the present moment through each of your five senses.

3. Mindful Meditation: find a comfortable place to sit and pay attention to your breathing. Notice the physical sensation of air filling your lungs, and then slowly leaving. Gently bring your mind back to your breathing when it wanders.