In the 1984 movie Karate Kid, when young Daniel complained to Mr. Miyagi that his ‘”whole life is going out of focus” his mentor tells him to go back to the basics. Daniels asks, “What, praying?” and Miyagi responds “Breathing”.
More and more of us are searching for ways to decrease our stress and anxiety, to be more productive at work and to be present with our loved ones. For many, this search can be found in Mindfulness. Jon Kabat-Zinn, founder of Mindfulness Based Stress Reduction defines mindfulness as the “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” Simply put, it is being present with what is happening now.
The health benefit of mindfulness is staggering. In an American Psychological Association Journal, Daphne M. Davis, PhD, and Jeffrey A. Hayes, PhD July/August 2012 cite several studies that report the following benefits: reduced rumination, reduced stress, increased focus, boost to working memory, less emotional reactivity, more cognitive flexibility, increased relationship satisfaction, greater self-insight, increased immune functioning, lowered blood pressure, reduced inflammation and decreased physical pain. And this is not even a comprehensive list!
In a world where we boast about how busy we are ALL THE TIME, we leave ourselves little opportunity to explore ways that we can go about life differently. Mindfulness Based Stress Reduction teaches people to be in the moment, to go back to the basics, to be relaxed while alert and to choose gratitude over negativity and judgment. Have you watched a child discover a puddle or a dandelion? Their delight and fascination is pure joy to witness. We don’t often see anything in the course of our day with such fascination. All our multitasking simply means we mess up many things at once. According to Time Magazine’s recent Special Edition on Mindfulness, research from the University of California, Irvine reports that people switch activities every three minutes during the course of the work day. Do you check email, facebook, twitter, instagram, snapchat, linkedin multiple times throughout the day and think nothing of it? We believe our ability to multitask like this deserves praise. However, that same research states that it takes even longer to get back on the original task. The article goes on to say that all the “ricocheting leads to ‘higher levels of stress, frustration, mental effort, feeling of time pressure and mental overload.’”
As a pure novice to Mindfulness Based Stress Reduction, I appreciate the skepticism people may have about this practice. But because of all the noise in my life, I dipped my foot into the “mindfulness pool”. I listened to a few books on tape, read articles and then took an 8 week class offered at Methodist Healthcare. It was fascinating. I was struck by how rested I felt after a brief exercise of focused breathing. My self-talk has become more appreciative and loving. I look at the stars and moon when I bring my dog outside at night and am overwhelmed by the beauty of that sky. The sky has always been there, of course, but I never looked. There have been several small changes that have increased my happiness and peace.
Here are a few ways that you can learn more about Mindfulness:
- Local resources - http://www.mindfulinmemphis.org/
- Helpful Apps: Headspace; Calm; Buddhify; Meditation Timer; Stop, Breath and Think
- Mindfulness- Based Stress Reduction classes offered at Methodist Healthcare; for more information, contact Michael Burnham at MBSRatMethodist@gmail.com or call 901-763-0416
- Boyce, Barry Campbell. The Mindfulness Revolution: Leading Psychologists, Scientists, Artists, and Meditation Teachers on the Power of Mindfulness in Daily Life. Boston: Shambhala, 2011.
- **Harris, Dan. 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works--A True Story. 2014
**Dan Harris, award-winning ABC Nightline anchor will be the keynote speaker at the annual Mental Health Breakfast to benefit the Dennis H. Jones Living Well Network on February 23 at the Hilton Memphis. He will share his journey to greater health and happiness through mindfulness and why it is embraced by individuals and businesses across the country. Following his keynote, there will be a breakout session on starting your mindfulness practice. For more information, call 901-516-0500.
If you would like to talk to a counselor at EAP about reducing the noise in your life or any other issue, give us a call at 901-683-5658 to schedule a free, confidential appointment. EAP is here for you and any member of your household. Breathe in love and exhale worry.
Donna DiClementi, LCSW, CEAP is Director of the Methodist Healthcare EAP. Donna received her Master’s degree in Social Work in 1989. She is a Licensed Clinical Social Worker and a Certified Employee Assistance Professional. Her experience includes EAP, hospital psychiatric and medical social work, crisis services and private practice.