Embracing mindfulness, even if you hate seated meditation

If the word “mindfulness” makes you think of hour-long seated meditations, giant gongs, and patchouli, it may be time to expand your thinking. Literally — mindfulness grows and changes your brain.

Meditation is one of the most popular mindfulness practices out there, but it’s far from being the only one. Not everyone likes to meditate, and that’s totally okay. If you want to build a consistent mindfulness routine and enjoy benefits like less anxiety, lower blood pressure, and better sleep, it’s key to find a practice you actually want to do.

Join in as we dive into the science of mindfulness, its proven benefits, and a few of our favorite mindfulness practices, none of which require sitting in a lotus position.

What is mindfulness, anyway?

Mindfulness is a state of awareness where you focus on the present moment, acknowledging your thoughts, feelings, sensations in your body, and surroundings without judgment. When you’re being mindful, you’re fully engaged in what you are doing, with a sense of openness and acceptance, rather than being weighed down by past regrets or future worries.

Though it’s rooted in Buddhist meditation, mindfulness became popularized in the U.S. in part by Jon Kabat-Zinn, who launched his Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical School in 1979.

There are some powerful health benefits, too.

There have been thousands of studies documenting the physical and psychological health benefits of mindfulness, leading to various adaptations and mindfulness programs in places like schools, hospitals, and workplaces.

Here’s what the research says is possible with mindfulness:

• Improved mental health: A review of more than 200 studies confirmed that mindfulness-based therapy is an effective way to reduce stress, anxiety, and depression.
• Fewer addictive cravings: In a review of studies that looked at the impact of mindfulness-based treatments on addictive behaviors, researchers found that almost all trials showed positive treatment outcomes. Not only did mindfulness help to reduce the frequency and severity of substance abuse, but also the intensity of cravings.
• Lower blood pressure: In a study of more than 200 adults with high blood pressure, subjects practicing mindfulness experienced a much larger drop in systolic blood pressure, compared to those not practicing mindfulness. Systolic blood pressure refers to how much pressure your blood exerts against your artery walls when your heart beats, and is a major risk factor for cardiovascular disease. Over six months, the subjects practicing mindfulness also became more active, ate healthier, and reported less stress.
• Better sleep: Research shows that mindfulness may improve sleep quality and even fight insomnia and reduce fatigue and tiredness. Some researchers suggest that part of the reason why mindfulness helps with sleep is through increasing the body’s relaxation response while also reducing worry and rumination.
• Increased gray matter in the brain: In one study where people participated in an 8-week-mindfulness-based stress reduction (MBSR) course, results found that practicing mindfulness increases gray matter in multiple areas of the brain. These increases were associated with significant improvements in self-acceptance and personal growth.

Tips for integrating mindfulness into your day

These are just a few of our favorite practices:

Walking meditations: Walking is one of the best things we can do for our physical and mental health. It boosts our creativity, enhances our memory, helps us stay fit and healthy, and even gives our immune system a boost. Merging mindfulness with walking kills two birds at once, and it’s so easy to do. Next time you take a walk, instead of going on autopilot, try watching your breath, listening to and identifying the sounds all around you, or paying attention to the rise and fall of your feet on the ground. Whenever you catch yourself distracted and attached to a thought or something on your to-do list, bring yourself back to the sensation of walking.        

Deep breathing: Deep breathing is a powerful way to activate your parasympathetic nervous system, which helps counter your body’s stress response and relax. There are several different breathwork styles, but we recommend starting with diaphragmatic breathing, which involves breathing deeply into the abdomen and belly, rather than the chest.

To practice this type of breathing, sit or lie down in a comfortable position, place one hand on your chest and the other on your abdomen, and breathe in through the nose until you’re full. Be mindful of the sensations you feel — like the air entering your nostrils and the rising of your abdomen and hand as you fill up. Then slowly exhale. Repeat for a few minutes, trying to keep your focus on your breath and not your thoughts.  If a distracting thought pops up, you don’t need to stop. Simply let it go and return your focus to your breath.

Mindful eating: In the same way that a walking meditation asks you to focus on the sensation of walking, mindful eating asks you to focus on the sensation of eating. The practice can help you make healthier food choices, become more aware of your satiety cues, and even make eating more enjoyable. Giving it a try is as simple as slowing down, paying attention to your senses, and stopping when you’re full. You’ll want to minimize screens and other distractions so that you can devote all your attention to the experience.

Living in the present moment: The truth is, you don’t need a meditation studio, a nature path, or an app to practice mindfulness. In any given moment, you can bring your awareness to your thoughts, feelings, and surroundings. It’s free, it’s always accessible, and it works.

Dr. Cam’s Health Hack

What’s the next step after establishing a solid mindfulness routine? Take this advice from Dr. Cam:

“Mindfulness is great for learning to defuse from & not automatically react to unhelpful thoughts & feelings. But hypnosis allows you to actually reprogram the mind and become someone better & achieve greatness.”

Some important takeaways:

• Studies show that mindfulness-based techniques offer multiple health benefits.
• Meditation is a popular mindfulness practice, but it’s not for everyone, and that’s ok.
• There are many other ways to incorporate mindfulness into your daily routine, like walking meditations, deep breathing exercises, and mindful eating.