Gratitude Notes · Mindfulness
The Benefits of Mindfulness in Everyday Life
What the research says, and how to begin with one quiet minute.
I sometimes begin a mindfulness class by asking people to notice the support of the chair beneath them. From there, they can decide what to pay attention to. It might be the breath, a sound in the room or the feeling of their feet on the floor.
That is how I like to introduce mindfulness. Give yourself a moment to notice what is happening right now. When your attention moves elsewhere, you can come back to what you were noticing.
What the research found
Mindfulness may ease some symptoms of anxiety and depression
A review of 47 trials found moderate evidence that structured mindfulness meditation programs produced modest improvements in anxiety and depressive symptoms in adults across a range of clinical settings. The researchers also found modest improvements in pain (Goyal et al., 2014).
Structured programs may reduce distress
A second review looked at adults in community and other nonclinical settings. On average, mindfulness programs reduced distress compared with doing nothing. Results varied across settings, and the advantage was less clear when mindfulness was compared with other activities (Galante et al., 2021).
These studies looked at structured programs. A minute of practice at home can give you a place to begin and see how it feels for you.
Try one quiet minute
Sit in a way that feels comfortable. You can keep your eyes open. Notice your feet on the floor, the support of your chair or a sound nearby. When your mind moves to the next thing on your list, gently return to what you chose to notice.
In my classes, I sometimes end by inviting people to notice one thing they appreciate. You can try that too, if it feels right to you.
Self Study · $11 CAD
Seven Mindful Days
I created this downloadable beginner guide for anyone who would like a little structure. There are seven short practices, starting with one minute, and a tracker you can print or use as a reminder.
If you would like to begin a self guided mindfulness practice, you can buy the Seven Mindful Days journal for $11 CAD.
With gratitude,
Kristeen
References
Galante, J., Friedrich, C., Dawson, A. F., Modrego-Alarcón, M., Gebbing, P., Delgado-Suárez, I., Gupta, R., Dean, L., Dalgleish, T., White, I. R., & Jones, P. B. (2021). Mindfulness-based programmes for mental health promotion in adults in nonclinical settings: A systematic review and meta-analysis of randomised controlled trials. PLOS Medicine, 18(1), e1003481. https://doi.org/10.1371/journal.pmed.1003481
Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018