Be a Friend to Yourself – Practice Mindfulness
Our second topic under the theme of Spirituality is practicing mindfulness. For caregivers, mindfulness means learning to live in the moment, accepting the reality of our situation, and filtering out distractions. It allows us to be fully aware of where we are and what we’re doing, while not being overly reactive or overwhelmed by what is happening around us.
There are many physical and mental health benefits of mindfulness. Here's a great overview from The Greater Good Science Center with a short video about Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program. He says, “Mindfulness is a way of befriending ourselves and our experience.”
Studies have shown that practicing mindfulness is:
Good for our bodies. It boosts our immune system’s ability to fight off illness and may improve sleep quality.
Good for our minds. It increases positive emotions while reducing negative emotions and stress.
Good for our brains. It increases density of gray matter in brain regions linked to learning, memory, emotion regulation, and empathy.
Good for our resilience. It can help veterans, police officers, women who suffered child abuse – and caregivers.
Good for teens. It can help teens reduce stress and depression and increase their self-compassion and happiness.
Good for health care professionals. It can help them cope with stress, connect with their patients, and improve their general quality of life.
You can be mindful in almost any situation:
While doing a tactile activity, such as washing dishes, try noticing the textures, feelings, and sounds of the experience.
During personal care, such as brushing teeth, be conscious of your movements and the physical sensations.
If you’re out in nature, take note of the colors, scents, and sounds as you spend time outdoors.
While eating, slow down and notice the temperature, texture, and flavor of your food. It makes eating much more enjoyable!
At bedtime, before you fall asleep, spend a few moments in mindful relaxation. Let your thoughts dissipate, feel the bedding around you, and tune in to your body.
It’s easy to practice mindfulness. Just find a calm, quiet spot where you can sit comfortably. Your thoughts may wander, but that’s OK. Continue to return your focus to your breath – it’s the anchor you will use to stay in the present moment.
Remember, there’s no right or wrong way to be mindful. Do what feels comfortable for YOU.