Definition of Mindfulness
Mindfulness has become a buzzword in recent years.
BYU meditation instructor Maria Jenson said the term comes from Eastern meditation practices. Since mindfulness was introduced to the Western world in recent decades, it has gained attention for its association with a variety of mental, emotional, and physical benefits.
“Mindfulness is basically going to be a Western solution to the lifestyle we lead,” said Jenson, who is certified in four different types of meditation. “We live a very busy lifestyle, so[mindfulness is]about learning to find that stillness and finding that awareness.”
A Harvard University study found that the average person spends about half of their day “mind wandering,” or thinking about things unrelated to what they’re doing. Practicing mindfulness involves accepting and grounding the present, allowing individuals to make the most of every moment, Jenson said.
“[Mindfulness]allows us to savor things and experience them more fully. We’re not actually fixing anything, but we’re enjoying the present moment, and we’re Even when you’re participating in an activity, you’re still connected and present,” Jenson said.
Benny Cardullo, a master of science in gender studies and former BYU student, took a 10-day vow of silence to meditate at a Buddhist center in Himachal Pradesh, India, earlier this year.
“I think it’s more of a state than an action,” Cardullo said, explaining his views on mindfulness.
Mindfulness, he said, involves trying to become a more attentive person. Mindful people are proactive rather than reactive and passive.
According to BYU meditation instructor Shirley Sweeney, cultivating mindfulness involves gratitude, positivity, having an open mindset, loving kindness, and looking outward.
Sweeney holds various yoga and fitness certifications. She has worked in the field for more than 20 years and said the term is often used carelessly.
“Mindfulness is not just about being aware of what you are thinking. It extends to others as well…When we center ourselves, charity comes naturally. ,” Sweeney said.
Learn mindfulness through meditation
Mindfulness is a skill developed through meditation. There are many different ways to practice meditation, but Jenson says the best way to start is with your breath.
“For three to five minutes, focus on your breathing and the sensation of breathing. That in itself will create a calming effect on your body and mind,” she said.
Shonda Osborn, a certified yoga instructor and Reiki practitioner at Draper Therapy and Wellness Center, says people new to meditation may find it difficult to sit still at first. She likens regular meditation to training the brain.
“You’ll find your mind wandering again and again…but each time, you come back to your body and back to your breathing. Exercise is like building brain muscle and improving your ability to concentrate. ,” Osborne said.
Cardullo said visualization helps focus the mind when meditating. He finds it helpful to imagine his mind as a vast sky.
“Thoughts like clouds will come to you…trying to push them away will never work. Wait for them to pass on their own until you feel like you have a cloudless blue sky.” Cardullo said.
Osborn says learning how to observe thoughts and emotions without judgment can be a therapy for overstimulated minds.
“We are highly stimulated externally, which means we are constantly exposed to stimulation… quieting the mind and spending time alone is very important to our health and wellness.” ” she said.
Becca Hammond, a certified yoga instructor and BYU graduate, said meditation has taught her how to deconstruct anxious thoughts and reconnect them with more positive ones.
“When I meditated every day, these thoughts would just pop into my head…For the first five minutes, I felt like I couldn’t shut them down,” Hammond said. He talked about his first experience with meditation. “And I deal with it and say, ‘Okay, why am I feeling this way?'” And then, “How can I change my mind and think about something else?” Is not it?”
By learning to meditate, Cardullo said she was able to recognize and process difficult emotions such as sadness.
“Sometimes, when I have a really negative emotion, I meditate on that emotion. The more I focus on it and try to understand it, the more I visualize it and feel where it lodges in my body. “…In the end, that feeling feels very separate from you…You realize that it’s not part of you,” he said.
Osborn said you don’t need to meditate for long periods of time to learn mindfulness.
“A few times a day, it might take just a minute to reflect on your breathing. And get into the habit of taking a little time for yourself,” she said.
Changing your mindset often takes time, Hammond says, but learning meditation and mindfulness are skills worth developing.
“If you understand that your thoughts have power… you’ll be much happier. You don’t always have to live by only believing what your heart tells you,” she said.
Anyone looking to start a meditation practice can find countless resources online and through phone apps like Calm, Headspace, and Meditation Studio.
BYU also offers a variety of free resources, including free soundscapes, breathing techniques, and mindfulness lessons, under the biofeedback tab on its Counseling and Psychological Services page.
