Mindfulness and How to Apply it To Our Everyday Life
 
Mindfulness, what is it and how do apply the practice to your life?  There are many definitions out there on what mindfulness is but the most widely used definition, particularly when it comes to using mindfulness to enhance personal well-being and relieve stress, comes from Jon Kabat-Zinn, (founder of mindfulness-based stress reduction and the Stress Reduction Clinic at the University of Massachusetts).  He defined mindfulness as, “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”

What he is speaking about is how to enhance moment-to-moment mindful awareness. To be fully present with what is happening around you and within you to have a better self-understanding of yourself to assist with managing stress and come up with positive solutions that will lead to lasting behavior change for mental and physical wellbeing.

So many times, we get stuck with a certain mindset, specifically when we are stressed. We believe that there is no way out and we lose a sense of control.  Kanat- Zinn teaches us that if we learn to take a step back, learn to be in the present moment, let go of our defenses and certain beliefs, we can find a solution to our problem, calm our stresses, feel more in control of ourselves, and allow us to view certain situations in a more positive light rather than negative.

Kabat-Zin (2013) came up with nine specific factors for practicing mindfulness.

Those factors are:
1.     Non-judging: Serve as an impartial witness to one’s own experience, which includes being aware of thoughts as they arise, no matter what the thoughts might be; negative, positive, or neutral.
2.     Patience: Being with oneself and the events of your life in the present moment and allowing things to unfold in their own time.
3.     Beginner’s mind: Releasing what you believe you know in order to truly see things as they really are.  You must be open to new and unique possibilities as they exist in the present moment.
4.     Trust: Honoring your own feelings, experiences, wisdom, and intuition, and trusting them to provide guidance in situations you encounter in life. 
5.     Non-striving: Choosing to strive less toward a particular outcome, and instead, be willing to pay attention to yourself moment to moment.  This will allow movement toward the goal you set for yourself.
6.     Acceptance: Embracing things, including yourself, as they truly are, instead of how you may like them to be, and recognizing that doing so is an important first step to meaningful change.
7.     Letting go:  Choosing to acknowledge and embrace the fluidity and dynamic nature of life moment to moment in whatever ways it may shift, change, and unfold, without attachment to any particular aspect of the experience. 
8.     Generosity: Giving time, energy and attention to others while also practicing self-compassion.
9.     Gratitude: Expressing appreciation and maintaining a sense of wonder for unfolding mysteries of life.
Below is a video of Jon Kabat-Zinn discussing in more detail each of these mindfulness factors and how you can apply them to your everyday life.  He mentions that the practice of each of these factors will take time to learn and master, but hopefully if you choose to try them, you will find that you are able to handle certain situations, especially stressful ones, with a more positive experience. 

9 Attitudes Jon Kabat Zinn (youtube.com)
 
 
Written by Lisa Fisher, ACE Certified Health Coach, Personal Trainer, and Fitness Nutrition Specialist
Source: The Professional’s Guide to Health and Wellness Coaching, 2019