Health …
WHAT IS MINDFULNESS AND HOW CAN I USE IT? BY DR ADAM MARTIN (PHARMD, ACSM-CPT)
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imply put, mindfulness is paying attention. The act of mindfulness is literally
making an effort to focus on only one thing. You read me right, monotasking. You might think, “Oh, that’s so simple it’s stupid.” At face value perhaps, but the data points to real-life benefits that this practice can afford your life
Dr Martin is a licensed pharmacist and founder of TheFitPharmacist movement. “If we’re functioning at 100%, our relationships improve, we become energised in our career and live a fulfilled life.” www. thefitpharmacist. com
the brain’s amygdala, that classic
build from there. Research from
“fight or flight” response centre,
a 2014 study at Carnegie Mellon
based on research conducted
found three 25-minute meditation
at the University of Pittsburgh
sessions could alleviate stress.
and Carnegie Mellon University.
New to the art of meditation?
Practicing mindfulness will help
There are plenty of free apps that
you not to excessively stress out
will guide you through the process.
over not-so-life-threatening events,
My top four would be Headspace,
like choosing where to eat dinner.
Calm, While and Insight. In my opinion, Headspace is the best
METHODS TO MINDFULNESS
place to start.
Ok, so we’ve set the record straight
– even when you’re not actively
that mindfulness has evidence-
DEEP RHYTHMIC BREATHING
practicing mindfulness – if you
based benefits that we can use
This might seem super simple, but
commit to making this a habit in
and desperately need. How can we
don’t underestimate this amazing
your regular repertoire.
become more “mindful”?
tool. There are many methods out there, but the basic concept is:
Proof? The American Psychological Association cites
MEDITATION
mindfulness as “a hopeful strategy
You don’t have to spend hours a day
in through your nose, with
for alleviating depression, anxiety
to get the benefit of this activity,
the purpose and mindset of
and pain”. It doesn’t stop there. This
you can start with just 10 minutes a
completely filling your lungs
mental movement can moderate
day. Get a feel for the exercise and
• Inhale deeply and slowly
with air. • Pause for a moment holding your breath. • Exhale deeply and slowly through your mouth, with the purpose and mindset of emptying all the air from your lungs. • If you’re able to (i.e. not in the midst of a stressful scenario), count the breaths to give focus to what you are doing, making this your only objective (monotasking). Count 1 with the inhale, 2 with the exhale, 3 with the inhale, up to a count of 10, then repeat as needed. Continued …
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SILVER DIGEST // WINTER 2019
