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What is Mindfulness?

Mindfulness is a form of meditation that involves being deeply aware of sensations, feelings in that particular moment without interpretation or judgement. The process includes breathing exercises, guided imagery and other practices for relaxation of body and mind.

How to Practice Mindfulness?

It is possible to make mindfulness a part of your daily life. Following are the tips for practising mindfulness:

  • Observe your breathing and take a few minutes to focus on them.
  • Go for a walk and try to concentrate on your body. Observe your feet while walking. It will help you to keep your focus and not get lost in a train of thoughts.
  • Take small breaks. During the break, try to focus on your thoughts and feelings. Just let the feelings pass. Don’t judge or interrogate them.
  •  Creating a journal and writing down your feelings each day will help you keep track of your thoughts.

What is Mindfulness Therapy?

Mindfulness Therapy, also known as mindfulness-based cognitive therapy, is psychotherapy in which the patient focuses on intense awareness without being judgemental. The therapy includes meditating to get aware of the feelings and sensations at that particular moment without any interpretations.

The therapy includes mindful strategies and relaxing techniques used for reducing stress, anxiety or any other mental health problem. Managing thoughts and feelings is the aim of mindfulness therapy.

This practice gained popularity with the successful results of treating mental issues without drugs.

Types of Mindfulness Therapy

Mindfulness Therapy includes deep meditation with a non-judgemental attitude. The therapy aims to make the patient aware of their thoughts and feelings. Different types of mindfulness therapies are as follows:

Mindfulness-Based Cognitive Therapy (MCBT):

Mindfulness-Based Cognitive Therapy is a mode of psychotherapy that uses the cognitive behavioural therapy method and mindfulness meditation. Similar to cognitive behavioural therapy, MCBT also functions on etiological theory. MCBT aims to reduce the reaction to the triggers of mental health issues of an individual. For example, if a depressed person reacts to a trigger, the therapist suggests focusing on acceptance and observing the stimuli without judgment.

Zindel Segal, Mark Williams, and John Teasdale developed Mindfulness-based Cognitive Therapy (MBCT) by integrating cognitive therapy with MBSR. It is an effective drug-free therapy for depression.

Mindfulness-Based Stress Reduction (MBSR):

Mindfulness-based stress reduction is a therapy combining mindfulness meditation and yoga. The patient practices to reduce their emotional reactivity and gain a deep sense of calm. The patient aims to nurture greater awareness of the present time.
It is a healing approach for mental health issues, especially stress, anxiety, depression and pain. MBSR also helps patients dealing with ADHD, anxiety, depression, chronic pain, stress, fatigue, anger, headaches, high blood pressure, sleep problems etc.

Jon Kabat-Zinn, in 1979, founded Mindfulness-based stress reduction (MBSR) at the University of Massachusetts. The goal of MBSR is to speak about the thoughts in our unconscious mind, feelings and behaviour that trigger stress and weaken the health of the patient.

Acceptance and Commitment Therapy (ACT):

Acceptance and commitment therapy aims for the patients to accept their thoughts and feelings instead of fighting or feeling guilt about them. The ACT uses acceptance and mindfulness activities. The approach was named comprehensive distancing originally.

The goal of ACT is to accept what life brought and to move towards healing and value. The therapy is not about eliminating the complex feelings. Acceptance and commitment therapy encourages the patient to learn not to overreact to unpleasant feelings. It also teaches not to run away from the situations that invoke those feelings. It can be used as an effective tool to treat stress without medicines.

The therapy ACT developed by Steven C. Hayes in 1982 was for creating a mixed approach that combined covert conditioning and behaviour therapy.

Sea Mindfulness Meditation

Mindfulness meditation is one of the best drug-free therapy for anxiety because it consciously changes your reaction to the loop of negative thoughts.

Seashore is the best location to practice meditation. The atmosphere gives you calmness, tranquillity for the therapy. Meditation requires concentration that you will find on the seashore. Meditating in a natural environment is the most effective way.

It establishes control on overthinking, anxiety naturally, heals trauma. It also serves health in various ways. Join us on a journey towards well-being and happiness by enrolling in the Sea Mindfulness Meditation Program. Feel free to contact us for more details.

What are the Benefits of Mindfulness Therapy?

Jon Kabat-Zin, founder of Stress Reduction Clinic at University Of Massachusetts Medical Center, helped bring mindfulness meditation into medicine. He explained that practising mindfulness can improve physical and psychological factors.
Improved well-being: Mindfulness therapy exercises help in many ways to get a satisfying life. Practising mindfulness makes it more comfortable to enjoy the pleasures in life, helps the patient become fully absorbed in activities and builds the potential to overcome unfavourable events. By focusing on the present moment, the patients who practice mindfulness don’t get stuck in future or past worries. They are less distracted with worrying thoughts and can connect with others easily.

Improved physical health: Scientists have found out that mindfulness techniques improve physical health in various ways. Mindfulness can help relieve stress, treat heart diseases, reduce chronic pain, improve sleep and ease gastrointestinal issues.

Improved mental health: Therapists recommend mindfulness meditation as an important part of treating various mental health problems such as depression, eating disorders, anxiety, conflicts in couples and obsessive-compulsive disorder.

FAQs

Do I have to sit to meditate mindfully?
No. There is no compulsion to be in a specific position in meditation. The only important thing is for you to be alert, attentive and comfortable. It will help a lot if your spine is straight but not rigid.
What misconceptions do people have when they hear the term mindfulness?
People assume mindfulness means having a blank mind, or mindfulness means they would not feel stress. Neither of these is true. Mindfulness means embracing all the feelings, including the negative ones. The difference is, we can learn to respond and not react to them. We begin to see how reacting to unpleasant emotions is futile. We get stuck in the past or thoughts about the future.
How will I know if it's working or not?
The answer is an oxymoron. You will know if it’s working when you stop wondering if it is working. However, people feel calm and attunement while practising meditation. They learn to observe their negative as well as positive feelings and thoughts without any reaction.
We understand that each person has their own set of mental health issues. We offer mindfulness therapy for stress, depression, anxiety and other mental health issues.

You can reach out to us. We have therapists who can help you overcome your problems at Manpravah in Mumbai, Navi Mumbai, Vashi and Bangalore.

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