Focused Attention: A Practice for Mental Well-being
Mindfulness, or focused attention, is the intentional practice of being fully present in the present moment without judgment. It’s about cultivating an awareness of what is happening now, rather than letting our thoughts, emotions, or past behaviors or future worries get in the way. At its core, mindfulness involves bringing a "beginner's mind" to each moment by approaching every experience with openness, curiosity, and a sense of wonder, as if seeing it for the very first time. It is a powerful practice that allows us to observe our inner and outer experiences with a sense of calm.
Symptoms Mindfulness Can Relieve
Evidence-based research, including findings from the American Psychological Association (APA), shows that mindfulness is highly effective at relieving a range of mental health symptoms. It has been shown to be particularly helpful in reducing stress and anxiety by helping individuals create a space between a trigger and their reaction, allowing for a more intentional response. Therapies that utilize mindfulness, such as Dialectical Behavior Therapy (DBT), have shown significant success in helping individuals with severe emotional dysregulation and self-destructive behaviors, while Acceptance and Commitment Therapy (ACT) has been proven to reduce symptoms of depression and anxiety by fostering psychological flexibility and a willingness to accept difficult emotions. Mindfulness has also been found to reduce chronic pain and improve sleep quality.
Mindfulness in Therapy
Because of its proven benefits, mindfulness has been integrated into several prominent therapeutic approaches. These include:
Dialectical Behavior Therapy (DBT): Which uses mindfulness to help individuals regulate intense emotions, manage distress, and improve interpersonal relationships.
Acceptance and Commitment Therapy (ACT): This approach encourages clients to accept difficult thoughts and feelings rather than fighting them, while committing to actions that align with their values.
Mindfulness-Based Cognitive Therapy (MBCT): MBCT combines mindfulness with cognitive behavioral techniques to help individuals disengage from unhelpful thought patterns.
The Benefits of a Mindfulness Practice
Beyond symptom relief and its role in therapy, consistent mindfulness offers numerous benefits. It can improve emotional regulation, making it easier to manage intense feelings and respond thoughtfully rather than react impulsively. It also enhances focus and concentration, as the practice strengthens the brain's ability to direct and sustain attention. Over time, mindfulness can lead to greater self-awareness, providing valuable insights into our own thoughts, feelings, and behavioral patterns, ultimately fostering a greater sense of peace and well-being.
Simple Ways to Start
You don't need a lot of time to start. Try one of these simple exercises:
Mindful Breathing: Take three deep breaths, paying attention to the sensation of the air entering and leaving your body.
Mindful Walking: As you walk, intentionally notice the feeling of your feet touching the ground.
A "One-Minute" Check-in: Set a timer for sixty seconds and simply observe your current thoughts, feelings, and physical sensations without trying to change them.
Leanne Sudbeck, MSW, SWLC
References
American Psychological Association. (2012, July/August). Mindfulness Research Moves Into the Mainstream. APA Monitor on Psychology, 43(7), 36. https://www.apa.org/monitor/2012/07-08/ce-corner
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta.
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2018). Mindfulness-Based Cognitive Therapy for Depression. Guilford Press.