What is mindfulness?
Being mindful is knowing where our attention is right now – noticing our surroundings, emotions and thoughts. It is choosing to be fully aware in the moment, with acceptance and no judgement.
Aboriginal people practice something similar to mindfulness known as Dadirri. Dadirri means deep listening; a quiet, still awareness; waiting.
After road trauma mindfulness can support the healing process on the road to recovery. Mindfulness is a tool we can use to help us accept our painful experiences and reduce our stress response.
What are the benefits?
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom” – Viktor Frankl
Through mindfulness we can learn how to take a step back from our problems and not immediately react. As a result we can feel more in control of ourselves and our lives.
Individuals who practice mindfulness on a regular basis report a number of benefits:
- Feeling more in control
- Improved problem-solving skills
- Improved mental resilience and concentration
- Reduced stress and worry
- Improved sleep
- Improved relationship
- Feeling more connected to nature
- Increased self-compassion and self-awareness
- Less anger, annoyance and reactivity
What does the evidence say?
An American Psychological Society review in 2019 reported that mindfulness influences two different stress pathways in the brain, altering brain structures and activity in areas related to attention and emotion regulation. They found that individuals who practised mindfulness were less likely to react in a negative or unhelpful way in times of stress.
A 2021 review of Mindfulness-based interventions by Zhang et al. found that mindfulness techniques were effective in improving conditions such as depression, anxiety, stress, insomnia, addiction, psychosis, pain, hypertension, weight control, cancer-related symptoms and prosocial behaviours.
How can I get started?
Trying something new can be difficult. Here are some tips to get you started with your mindfulness practice:
- Try to pick a regular time each day, especially in the beginning to encourage yourself to continue.
- Make a commitment to practice for a week or two.
- Start with a time that suits you. Try 5 minutes and lengthen as the months go by. If that’s too much of a challenge, start with 1 minute.
- Choose your seat, chair, cushion or spot outside.
- Set your timer so you don’t have to keep track of the time.
- Start as you are. Relaxed, agitated, stressed, happy.
- Notice the reasons why you can’t practice today, and practice anyway. Those reasons may also be the reasons you tell yourself you can’t do other things.
Try starting by focusing on your breath. Focusing on your breath can help to calm that stress response.
Gently close your eyes or focus on a spot in front of you. Slowly breathe in and out through your nose. Try to keep to your own rhythm without forcing the breath. Keep your attention on each breath as you inhale and exhale. If your mind wanders (and it will), without judgement, return your attention back to your breath. Practice this each day for a few minutes.
More Mindful Activities
STOP – Just stop. Take a step back. Observe what is happening. Proceed mindfully.
5-4-3-2-1 – Name 5 things you can see; 4 things you can hear; 3 things you can smell; 2 things you can touch; and 1 thing you can taste.
Wind / Sun – notice the feel of the wind / sun on your face and skin. Notice its temperature. Notice its strength. Notice what you appreciate about the wind / sun you are experiencing.
At a meal, eat a couple of mouthfuls slowly, be aware of your arm and hand movements; chew your food well. Notice using all your senses.
Some activities you can do mindfully – eating, sitting, folding washing, showering, brushing your teeth, talking on the phone, listening to music, listening to a friend, and exercising.
Things to keep in mind when practising mindfulness
- What do you notice as you bring awareness to the task? Is it pleasant, uncomfortable, boring…
- How easy or difficult is it to maintain awareness?
- How crowded are your thoughts?
- Practicing placing our awareness on the present leads to it becoming a habit. It reduces the habit of responding automatically or with our attention on the past or the future.
Guided Mindfulness Exercises
Safely Connect with Your Body Somatic Medication
Five Minute Breathing Exercise
Other resources
Mobile apps
Insight Timer App: Insight Timer — #1 Free Meditation App
Smiling Mind App: https://www.smilingmind.com.au/smiling-mind-app
Books
References
American Psychological Society (2019). Mindfulness Meditation: A Research-Proven Way to Reduce Stress.
Davis, D.M. & Hayes, J.A. (2012). What are the Benefits of Mindfulness.
Poole Heller, D & Heller, L.S. (2001) Crash Course – A Self-Healing Guide to Auto Accident Trauma and Recovery. North Atlantic Books
Orsillo S.M. & Roemer, L. (2011). The Mindful Way Through Anxiety. The Guildford Press
Zhang, D; Lee, E.K.P.; Mak, E.C.W; Ho, C.Y. & Wong, S.Y.S (2021). Mindfulness-based Interventions: An Overall Review. British Medical Bulletin, 138 (1), 41-57.