Cultivating Mindfulness

Cultivating Mindfulness in a Busy World
by Hayden Beach

Our minds are constantly moving. So many of us function in a perpetual state of "go, go, go," and it feels like we can never pause and rest. Just like our bodies, our minds deserve rest and recharging, too. Yes, so many of us struggle to set aside this critical time. 
 
I used to think that my typical eight hours of sleep was enough to recharge my mind and body. But once I discovered the power of mindfulness, I realized that I couldn't remember the last time I had truly taken a pause in my day – the kind of pause that brings awareness to my thoughts and feelings. 
 
In Cognitive Behavioral Therapy, we like to bring as much awareness to our thoughts as possible. Every day, countless thoughts come in and out of our minds, and it may feel impossible to keep up. CBT encourages us to recognize and label these thoughts as they come up (for example, catastrophizing, blaming or fortune-telling). Doing this helps us see these thoughts for what they are and determine if they are helping or holding us back. 
 
Personal Example
A few weeks back, I had been preparing for a presentation to give to a class of about 30 students. Public speaking has always been a big fear of mine. I had spent the day in sessions and meetings, and before I knew it, I was headed to campus and feeling an overwhelming amount of anxiety. This is when I remembered a simple but powerful mindfulness strategy: slow, intentional breathing and notice what kinds of thoughts are coming up in my mind. Labeling and bringing attention to the thoughts that were popping up helped me to take a step back and realize that many of my thoughts were cognitive distortions. Mentally reviewing the worst-case scenario, asking myself "what if?" wasn't helpful and it was actually holding me back.
 
Mindfulness Doesn’t Have to Be Complicated
I used to think of mindfulness as just another thing that I don’t have time for. I'm always on the go and never thought I could fit this into my daily routine. However, mindfulness can be just a few moments of space and awareness each day. It can be a great tool alongside CBT and enhances our awareness and acceptance of thoughts and feelings. 
 
How to Begin Incorporating Mindfulness
For those who are looking to incorporate mindfulness into their daily routines, here are a few helpful tips and suggestions: 

​Baby steps: Starting small with mindfulness can help us become more familiar with the practice. Just a few minutes a day of deep breathing, thought awareness, and body scans can make all the difference.   Next time you find yourself overwhelmed, try this quick, one minute breathing activity:

• Double inhale through your nose. 
• One long exhale through your mouth 
• Repeat this cycle for 1 minute and notice the changes in your body. 
  

Use mindfulness as a check-in: When you notice anxiety starting to take over your mind and body, this is a perfect time to incorporate mindfulness. When you see this distress, pause and ask yourself: 

• What's happening in my body? 
• What thoughts am I having? 
• Are these thoughts helpful? 
  

Labeling thoughts: CBT is all about bringing awareness to our distorted thoughts. When practicing mindfulness, try labeling the kinds of thoughts you notice (dichotomous thinking, should statements, comparisons, etc.). This helps challenge the validity of these thoughts and see them for what they are: cognitive distortions.