Mindfulness Matters….

By Amy Pearl, MA in Health and Wellness Coaching, BSN, RN, CWHC, Lifestyle and Wellness Coordinator, Falmouth Integrative Medicine

As a society, we live in a fast-paced world and often move throughout our day on autopilot. Have you ever stopped and thought, ‘did I turn off the stove?’ Or… ‘where do I need to be next?’ These continuous thoughts can cause us to be distracted and exhausted; more importantly, they contribute to poorer health outcomes.

One important aspect of Lifestyle Medicine focuses on helping individuals identify their stressors and current state of health. Lifestyle Medicine teaches individuals to use strategies such as mindfulness meditation to cultivate awareness, and calm the nervous system. Mindfulness is the first step in creating change in our lives. We must ask ourselves, “What are my lifestyle habits, and how are they related to my current health?”

Many people ask, what is the difference between mindfulness and meditation, and how will they support my health? Mindfulness is a state of awareness and living in the moment without judgment. Meditation is the practice that leads to greater awareness of your current state. Meditation trains your mind to use your senses to focus on a specific object, mantra, or breath; it leads to greater awareness. Combining the two is mindfulness meditation.

“Research shows that mindfulness alters attention systems, increases resilience, improves self-esteem, and increases well-being and can be used to treat a variety of disorders. It can also lead to lasting reductions in both physical and psychological symptoms related to inflammation, pain, anxiety, depression, and addiction.”1

Studies show mindfulness meditation activates the parasympathetic nervous system, the component of the nervous system that keeps the basic functions of your body working properly. This creates a calming response in the “rest and digest” aspect of the nervous system. Think of mindfulness meditation as an exercise for your brain. Just as you would take a daily walk to improve your heart health, you want to commit to a daily mindfulness meditation practice to strengthen your awareness of your current state and habits. By integrating these few minutes into your daily routine, you can be on your way to a calmer and healthier you.

One simple practice is the use of Box Breathing. See the next page for step-by-step instructions. Research suggests within six to eight weeks of starting your breathing practices, you may begin to have greater health outcomes.

Reference:

1. Shurney D. Employing Mindfulness in Lifestyle Medicine. Am J Lifestyle Med. 2019 Aug 8;13(6):561-564. doi: 10.1177/1559827619867625. PMID: 31662722; PMCID: PMC6796219.