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The past year-plus presented a lot of challenges, like remembering new rules and procedures, maintaining focus on what we are currently doing, and just “keeping it all together.”
One approach that can help in all of these areas is mindfulness meditation.
Below is an interview with Marianne Pilgrim, Occupational Therapist Registered/Licensed, Certified Hand Therapist and Mindfulness-Based Stress Reduction instructor.
How can mindfulness meditation help improve our daily lives?
Even in “normal” times, we deal with stress, like work, kids, or just finishing our daily chores. Some of us have added stress, like past memories or traumatic experiences. We can’t completely remove these stressors, but we can try to improve living with them. That’s where mindfulness meditation could help.
That’s encouraging. What is mindfulness meditation?
Jon Kabat-Zinn, founder of the Mindfulness-Based Stress Reduction program at the University of Massachusetts, defines mindfulness as “the awareness that arises by paying attention on purpose, in the present moment, and non-judgmentally.”
So trying to pay attention to what’s happening right now, in the present moment. But what if we don’t like that moment? What’s so good about being in the present moment?
Many of us don’t live in the present moment. We ruminate over past experiences or worry about the future. Mindfulness meditation helps us be in the present moment, even if it is difficult, to explore these ever-changing moments, maybe finding glimmers of joy we otherwise might miss.
How does mindfulness meditation help us deal with stress?
There’s nothing wrong with stress: actually, we need it to survive. But our thoughts and emotions can prolong it. When we experience stress, mindfulness practices might allow us to investigate and integrate it, take notice of what’s happening in the body and mind. Only in the present moment can we choose to continue as we typically do, or become aware of other possibilities.
What are some examples of mindfulness meditation?
Mindfulness meditation offers a variety of practices, including mindful eating, walking or movement, or a body scan or sitting meditation.
A simple exercise might be to bring our awareness to the present moment through the senses. Notice the sense of touch as we feel our feet on the floor or clothing on the skin. Sense gentle movement or sensations in the body as we naturally breathe. Look at an object with a new curiosity for shapes, colors, light. Listen to sounds as they come and go. Sense smells, or no smells at all. And lastly sense any lingering taste in the mouth, or really taste that sip of water or bite of food. And there you have it! A simple meditation on the sensations that can only be experienced in the present moment!
That was great! But my week is already full: how do I fit this in?
Anyone can practice for just a few minutes a day, even while folding laundry or mowing the yard. Anything can be mindful if you give it your full attention: noticing what is felt in the body, the breath, sounds, thoughts, emotions that present themselves.
Okay, what’s next?
It depends on the person. Many are fine with just a few moments throughout the day. Others take courses or go on retreats. No right or wrong.
So, it’s up to the individual: “You get out what you put in.”
Exactly! Research supports consistency, even if only a few minutes a day.
Well, it’s been great learning about mindfulness meditation! I see how this could help and I want to learn more!
Try reading Full Catastrophe Living or Wherever You Go There You Are by Jon Kabat-Zinn, or the website https://www.PalouseMindfulness.com.
Full interview: https://militaryingermany.com/?p=90175
Marianne Pilgrim has worked as a licensed occupational therapist for more than 20 years, specializing as a certified hand therapist and with traumatic brain injuries. She recently became an MBSR instructor. She maintains the Mindful in KMC Facebook page and can be contacted via MBSRinEnglish.com.
