Ep. 122: How to Practise Mindfulness
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Many of us are spending more time on screens. The constant buzz and beeps of phone notifications, increasing work demands—does anyone else feel like the pace of contemporary living is harming attention spans and creating more of a need to engage in mindfulness and meditation practices? Here, Medcan clinical psychologists Dr. Jack Muskat and Dr. Amanda Beaman explore the practice of mindfulness. What is it? How does one do it? And can it help to relieve anxiety and increase our focus?
LINKS
Visit Dr. Jack Muskat on LinkedIn.
Visit Dr. Amanda Beaman on LinkedIn.
The Centre for Mindfulness Studies in Toronto has lots of resources about local mindfulness training and programs.
Find trained mindfulness guides and helpful resources on the Mindfulness-Based Cognitive Therapy website.
Learn more about Dr. Jon Kabat-Zinn, co-founder of mindfulness meditation, and try out one of his guided meditations, designed to help reduce stress.
Visit Dr. Zindel Segal on Twitter. He’s the co-founder of Mindfulness-Based Cognitive Therapy (MBCT), with whom Dr. Beaman previously worked. Watch his TEDTalk, “The Mindful Way Through Depression.”
Check out the meditation apps that Dr. Beaman mentions: Headspace, Calm and Ten Percent Happier.
Read about the scientific research on mindfulness:
Effects of Mindfulness on Psychological Health: A Review of Empirical Studies in the Clinical psychology review August 2011 issue.
Mindfulness meditators show altered distributions of early and late neural activity markers of attention in a response inhibition task, in the PLOS One August 2019 issue.
A maturing mindfulness-based cognitive therapy reflects on two critical issues in the Current Opinion in Psychology August 2019 issue, co-authored by Dr. Zindel Segal.
Coping With COVID-19: Mindfulness-Based Approaches for Mitigating Mental Health Crisis in the Frontiers in Psychiatry March 2021 issue.
INSIGHTS
Terms like “mindfulness” and “meditation” are often used interchangeably. Mindfulness is a psychological state of being aware of the present moment, and of what your experience is in the present moment. Meditation is one of the ways you can facilitate mindfulness, and mindful meditation sessions involve directions for the meditator to focus on their breathing and to notice sensations in and around the body. [6:45]
We’re dealing with constant stressors and distractions these days. Research evidence has shown that practising mindfulness can help with stress management, manage anxiety and depression, and even help to prevent relapse. “There’s certainly an evidence base to suggest that this is something to do,” says Dr. Beaman. [8:45]
“Different areas of the brain light up when we’re engaged in a mindfulness practice, specifically areas of the brain responsible for interoception,” says Dr. Beaman. In making us more aware, mindfulness helps train our brains to notice negative thinking patterns and understand the damaging ways we usually cope with stress. “Instead of becoming unaware of what's going on, you want to become aware of and then work through it,” says Dr. Muskat. [9:52]
Mindfulness isn’t about feeling zen or relaxed. It’s about being present through whatever sensations or feelings you might experience during the practice—whether they are positive or negative. “Sometimes, there’s a lot going on that is unpleasant. The practice is really about becoming aware of that, and working with it wisely,” says Dr. Beaman. [15:24]
There are no levels of mindfulness, and no way to master it. “It’s kind of like exercise,” says Dr. Beaman. “We don’t decide one day, ‘I’ve done my exercise and now I’m done for the rest of my life.’ We practise, because it’s the practice that leads to health benefits.” [22:26]
If you’re new to mindfulness, Dr. Beaman suggests starting with shorter, 5- or 10-minute sessions. “It’s probably best to have a guide, at first,” she says. She recommends joining a mindfulness group (check out the resources in the Episode Links) or downloading an app. Her favourite guided meditation apps are Headspace, Calm and Ten Percent Happier. [25:09]
Jon Kabat-Zinn, a co-founder of mindfulness meditation, lists nine attitudes that are cultivated through the mindfulness practice. “If we have the willingness to sit for 10 or 20 minutes, notice our attention wandering, and bring it back, even though it can be difficult, now we’re cultivating patience, and acceptance of whatever is coming up,” says Dr. Beaman. [30:25]
Mindfulness can help us become less judgmental of ourselves and others. “When people start doing it and they’re not feeling relaxed, they think they’re doing something wrong,” says Dr. Beaman. “Actually, that’s kind of what we want…coming to something as if we’re seeing it for the first time. That sense of curiosity… helps with judgment.” [31:13]
Often, we deal with stress or negative feelings by avoiding them. Instead of paying attention to them, we will distract ourselves with friends, food or Netflix. “When we actually approach our feelings or discomfort, and we label it, that has the effect of dissipating it,” says Dr. Beaman. “This is really what mindfulness is about: gradually becoming better at dealing with things rather than avoiding.” [36:02]
“One of the things I find really intriguing about mindfulness is that it helps you disconnect from an emotion, so you don’t have to react to it. You can just look at it,” says Dr. Muskat. “I think that gives you a sense of power, because so much of what we do is reactive. [With mindfulness,] we can just put it on pause and observe it without feeling enslaved by it.” [38:02]
*LEGAL
This podcast episode is intended to provide general information about health and wellness only and is not designed, or intended to constitute, or be used as a substitute for, medical advice, treatment or diagnosis. You should always talk to your Medcan health care provider for individual medical advice, diagnosis and treatment, including your specific health and wellness needs.
The podcast is based on the information available at the time of preparation and is only accurate and current as of that date. Source information and recommendations are subject to change based on scientific evidence as it evolves over time. Medcan is not responsible for future changes or updates to the information and recommendations, and assumes no obligation to update based on future developments.
Reference to, or mention of, specific treatments or therapies, does not constitute or imply a recommendation or endorsement. The links provided within the associated document are to assist the reader with the specific information highlighted. Any third-party links are not endorsed by Medcan.