mindfulness meditation anxiety Archives

Mindfulness meditation has long been a staple of many Eastern religions. Much research suggests that Westerners can benefit from mindfulness practice, even when not attached to any sort of religious belief. Mindfulness practice seems to be especially beneficial to individuals who suffer from anxiety disorders.

Beginning and engaging in regular meditation, however, can be a challenge for many Westerners. The practice itself can feel alien and awkward, and anxiety sufferers especially seem to become distracted by the somatic or physical sensations that may come up during traditional meditation practice.

The answer is Minute Mindfulness meditation, a simple way to allow mindfulness practice to be more accessible to a Western audience.

What Is Minute Mindfulness Meditation?

It’s the commitment to practicing being in the present, just for a single minute. Ideally, practitioners work up to five minutes or more a day, but in the beginning, just one minute is enough. It involves an activity that allows the practitioner to focus on the present, explore all physical sensations in the present moment, and offer gratitude for the experience.

Why just a minute?

In the beginning, the amount of time spent practicing mindfulness isn’t as important as getting started. Many people find the idea of meditating for five minutes to be a bit daunting. For those who are experiencing depression or anxiety, it can be difficult to feel motivated to do anything at all. In these cases, it is better to practice mindfulness meditation for a minute (or even less) a day than to do nothing at all. So the idea is to start small and give it a try.

How Can I Begin to Practice?

A good place to begin is with a simple eating meditation. Pick a healthy treat to eat, maybe an apple, and commit to being present in the experience for just one minute. Remove all distractions—the television, the phone, any other electronics—in order to fully focus on the experience of eating the apple.

Before you take your first bite, take a moment to study the apple:

How does the apple smell?
How does the apple feel in your hand?
What does the apple look like?

As you slowly, intentionally eat the apple, focus on all the new sensations:

What is the sensation of your teeth breaking the skin of the apple?
How does the bite of an apple feel in your mouth?
How would you describe the sound of the apple as you chew?

Insofar as possible, you want to incorporate and focus on any and all physical sensations. It may be helpful to describe these out loud to yourself, as a way to maintain focus.

When you are finished, stop, breathe, and experience gratitude for the apple and for the experience. You might think to yourself, “It’s amazing to be alive at a time when I can enjoy a ripe apple any day of the year.” Or you might gratefully acknowledge the moment by thinking, “I forgot how wonderful it is to enjoy something so healthy and delicious. I’m glad I took the time to do that.”

This is one simple method you can use to begin a practice of Minute Mindfulness.

Start your Free trial of online counseling and discuss Minute Mindfulness with a counselor today.

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1 Disclaimer:

The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect the opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

What Was the Methodology of This Study?

Participants had all been previously diagnosed with Generalized Anxiety Disorder. One group took an eight-week course in Mindfulness-Based Stress Reduction (MBSR), which focuses on learning and regularly practicing mindfulness meditation.

A control group took an eight-week stress management course focusing on factors such as diet, sleep habits, and overall wellness.

At the end of the eight-week courses, participants from both groups were asked to perform a common anxiety-inducing task, public speaking. After the task, biological markers of anxiety—stress hormones and cell-signaling proteins–were measured.

The result is that participants who had learned and practiced MBSR showed a significant reduction in anxiety from those in the control group. This suggests that practicing regular mindfulness meditation, even for eight weeks, is much more effective at reducing and managing anxiety than other, more “traditional” methods.

What is Mindfulness-Based Stress Reduction?

MBSR is a specific approach that encourages individuals to practice mindfulness meditation daily. Mindfulness meditation is a practice in which the individual “sits” in meditation, clears the mind as much as possible, and focuses on being in the present by focusing on the breath, sensations of the body, or whatever arises. It’s practicing being in the present moment, rather than being caught up in worry about past and future, as is common with anxiety sufferers.

So what’s the takeaway for you?

If you suffer from anxiety, as many of us do, regular mindfulness meditation is something you should consider. This one practice may not be a panacea for all your problems, but it is certainly an important skill to include in your toolbox.

Many Westerners find it difficult to sit still and meditate traditionally but it’s possible to incorporate mindfulness into a daily routine. Ares Minks, a counselor with eTherapyPro says, “Mindfulness is being fully present in a moment while acknowledging and accepting one’s emotions, thoughts, and sensations. For many people, it’s easier to do this while engaging in a simple activity such as coloring, driving, or listening to music.”

Start your Free trial of online counseling and discuss MBSR with a counselor today.

Disclaimer:

The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Minute Mindfulness Meditation

Beginning and engaging in regular meditation, however, can be a challenge for many Westerners. The practice itself can feel alien and awkward, and anxiety sufferers especially seem to become distracted by the somatic or physical sensations that may come up during traditional meditation practice.

The answer is Minute Mindfulness meditation, a simple way to allow mindfulness practice to be more accessible to a Western audience.

What Is Minute Mindfulness Meditation?

Why just a minute?

How Can I Begin to Practice?

Before you take your first bite, take a moment to study the apple:

How does the apple smell?

How does the apple feel in your hand?

What does the apple look like?

As you slowly, intentionally eat the apple, focus on all the new sensations:

What is the sensation of your teeth breaking the skin of the apple?

How does the bite of an apple feel in your mouth?

How would you describe the sound of the apple as you chew?

Insofar as possible, you want to incorporate and focus on any and all physical sensations. It may be helpful to describe these out loud to yourself, as a way to maintain focus.

This is one simple method you can use to begin a practice of Minute Mindfulness.

Start your Free trial of online counseling and discuss Minute Mindfulness with a counselor today.

1

Disclaimer:

Mindfulness Based Stress Reduction

Many Americans take pharmaceuticals for anxiety. However, a recent study suggests that medication may not be the best answer; instead, mindfulness meditation seems to be more effective than meds and other “traditional” therapies at helping people manage anxiety.