Mindfulness Meditation for Mental Health: A Beginner’s Guide
The Nystrom & Associates provider consulted for this article on mindfulness meditation is Bree Baylor, MFT-IT, outpatient therapist.
Are you feeling stressed, anxious, or overwhelmed lately? You’re not the only one. Whether it’s election anxiety, relationship stress, or something else entirely, many people are feeling the pinch of their everyday stressors adding up. Thankfully, mindfulness meditation can help.
In this article, we’ll explore what mindfulness meditation is and how you can incorporate it into your daily life to relieve stress and improve your mental health.
Related: 8 Mindfulness Practices to Reduce Stress
What Is Mindfulness?
First, before getting into mindfulness meditation, let’s define mindfulness. Jon Kabat-Zinn, leading mindfulness researcher and founder of mindfulness-based stress reduction, defines mindfulness as “the awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally.”
It’s important to note that it’s not about “clearing your mind” or achieving some perfect state. Instead, it’s about gently bringing your attention back to the present moment whenever it wanders. It’s kind of like training a puppy – when your mind starts to drift, you patiently guide it back. Mindfulness meditation is the process of learning to guide your mind back to the present moment.
Now that we’ve defined mindfulness, let’s dive into some of its key benefits and how it can improve your well-being.
Related: The Best Bedtime Routine to Optimize Your Sleep
Why Mindfulness Meditation?
Have you ever noticed the difference in how you feel when you’re focused, instead of distracted? You can probably remember a time when you were totally in the moment and immersed in an activity. Whether that was a conversation, a movie, or a walk in a beautiful forest, you may have felt the ease of being focused on one thing at a time rather than juggling two or three things.
Along the same lines, have you noticed feeling more stress when you’re trying to work but keep getting email notifications, texts, or other distractions? Or maybe you’ve recognized that it’s less enjoyable to watch tv while you’re scrolling your phone than when you’re totally immersed in what you’re watching. Studies bear this out as well: a wandering mind is an unhappy mind.
By contrast, practicing mindfulness can benefit your mental health in a variety of ways, including:
- Reduced stress and anxiety: Mindfulness meditation can reduce the production of stress hormones, helping you feel calmer.
- Improved emotional regulation: Instead of feeling overwhelmed by emotions, you learn to observe them without getting swept away.
- Better focus and clarity: With regular practice, mindfulness can help you improve concentration and bring a sense of clarity to your thoughts.
“Most of the time our distress arises from thoughts about past regrets or future worries,” Explains Bree Baylor, MFT-IT. “For most people, most of the time, the present moment isn’t dangerous or overwhelming. If you can root yourself only in what is happening at this exact moment, you might find your emotions are much easier to bear.”
Now that we’ve covered some of the key benefits, let’s discuss how to start incorporating mindfulness into your daily life.
How to Start a Mindfulness Meditation Practice
The great thing about mindfulness meditation is that you don’t need any special skills or a ton of time to start. It’s something you can do anywhere, anytime.
Here’s a quick guide to get you going:
- Find a quiet space. It doesn’t have to be a meditation room—just somewhere you won’t be interrupted for a few minutes.
- Set a timer for 3-5 minutes. If you’re just starting out, even a few minutes of mindfulness meditation can make a difference.
- Sit comfortably. No need to sit cross-legged on the floor unless you want to. Sitting in a chair works just as well.
- Focus on your breath. Close your eyes and simply notice your breath as it goes in and out. You don’t have to breathe in any special way—just pay attention to how it feels.
- Gently bring your attention back. When (not if) your mind starts to wander, gently guide your focus back to your breath. No need to judge or get frustrated. Wandering is part of the process.
That’s it! Start small and work your way up. Consistency is key. And, if you need a little more guidance, there are dozens of free guided meditations on YouTube and Mindful.org as well as paid apps like Headspace or Calm.
Related: Social Media and Teens: More Harm Than Good?
Mindfulness in Everyday Life
Thankfully, you don’t need to be sitting in meditation to practice mindfulness. You can bring mindfulness into everyday activities, like brushing your teeth, washing dishes, or even walking the dog. The goal is to be fully present and engaged in whatever you’re doing, even if it’s just for a moment.
“Meals can be a great time to practice mindfulness,” Bree advises, “When you are eating lunch, try taking time to notice each individual taste, texture, and smell as you experience it. Notice which you find pleasant and which ones you like less and allow yourself to feel both equally.”
The more you practice, the more you’ll notice that mindfulness becomes second nature. And over time, you’ll start to see the benefits for your mental health.
Related: Daily Habits to Manage Workplace Anxiety
A Word from Nystrom & Associates on Mindfulness Meditation
If you’re curious about incorporating mindfulness into your mental health routine or if you’re finding the stressors of life overwhelming, our team is here to help. Whether you’re looking to reduce stress or just cultivate more presence in your life, we can help you develop a mindfulness practice that works for you.
Give us a call at 1-844-NYSTROM or request an appointment online to connect with a therapist who can guide you through mindfulness techniques tailored to your needs.
