Mindfulness

What is Mindfulness?

Mindfulness is a type of meditation that emphasizes nonjudgmental self-awareness. Mindfulness helps teach the nervous system to relax by bringing your attention to the present moment through calm breathing and gentle awareness. 

What are the Benefits of Mindfulness? 

Many research studies have shown that mindfulness meditation can improve mood and focus by easing muscle tension, slowing the heart rate, reducing stress, and supporting the body’s natural healing process. One of the simplest ways to practice this is through diaphragmatic breathing, also known as belly breathing.

Follow along for a quick 5-step guided mindfulness session with diaphragmatic breathing. You can do this sitting or lying down. 

Step 1: 

Take a few seconds to get comfortable. Lie on your back with your knees bent or sit in a chair with your feet on the ground and your back supported. Rest one hand on your chest and the other on your stomach. Relax your shoulders and soften your jaw. 

Step 2: 

Without changing anything yet, notice the natural rise and fall under your hands. Let your attention settle there. 

Step 3: 

Now gently guide your breath downward toward your belly. Inhale through your nose for 4 counts, feeling your stomach rise like a balloon. Exhale through your mouth for 6 counts, letting your stomach “deflate”. Try to keep your chest as relaxed as possible. Aim for 8-10 slow breaths. If your mind wanders, that’s okay. Simply return to the feeling of the breath in your belly. 

Step 4: 

As you continue with your diaphragmatic breathing, take a couple of minutes to complete a “body scan.” Starting at the feet and moving upward, notice how each body part feels. Whether it’s pain, tension, heaviness, or ease, there is no need to judge what you feel. As you breathe out, imagine releasing any areas that feel tense.  

Step 5: 

Lastly, with one hand on your chest and the other on your stomach, take one slow breath. Gently tell yourself: “My body can relax.” 

Your nervous system responds to moments like this, especially when practiced regularly. Mindfulness doesn’t require much time or perfect focus. Just a few minutes of mindfulness each day can help your body unwind, reduce tension, and support healing. 

Sources: 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/mindfulness-meditation 

https://www.apta.org/apta-magazine/2017/02/01/mindfulness-how-it-can-help-patients-pts-and-students 

https://lonestarneurology.net/others/explore-the-importance-of-routine-cognitive-assessments-in-neurology-and-how-they-contribute-to-early-detection-and-better-treatment-outcomes/