Mindfulness is the practice of becoming more fully aware of the present moment—non-judgmentally and completely—rather than dwelling in the past or projecting into the future.It generally involves a heightened awareness of sensory stimuli (noticing your breathing, feeling the sensations of your body, etc.) and being "in the now."

What Is Mindfulness? 

While research suggests that mindfulness has a wide range of benefits, that does not mean that it is without potential adverse effects. One study on the impact of intensive meditation found that more than 60% of participants experienced at least one negative effect.Some possible pitfalls include:<ul><li>Increased anxiety or depression</li><li>Increased stress levels</li><li>More physical and somatic complaints</li></ul>Research also suggests that higher levels of self-focused attention can lead to worsened mental health. This includes decreased ability to manage pain and increased anxiety.9

Potential Pitfalls

<ul><li>You are struggling with feelings of anxiety or depression. </li><li>You feel distracted or find it hard to concentrate. </li><li>You feel stressed. </li><li>You have a hard time practicing <a href="https://www.verywellmind.com/can-self-compassion-make-you-happier-4159536">self-compassion </a>. </li><li>You struggle with overeating or excessive snacking. </li><li>You tend to focus on negative emotions. </li><li>Your relationships with others are not as close or as strong as you would like. </li> </ul>

You Should Try Mindfulness If...

If you are experiencing thoughts that cause great discomfort or unease, it might be time to begin a mindfulness practice to support coming back to the here and now, which can significantly reduce your level of stress.

Should You Practice Mindfulness? 

<ul><li>Pay attention : Take the time to notice things in the world around you, including your own feelings, senses, and thoughts. Focus on slowing down and enjoying the things you are experiencing.</li><li>Focus on the moment : Rather than thinking about the past or worrying about the future, try to just take in what is happening right in front of you. Being present in the moment can help you feel more mindful and aware.</li><li>Try mindfulness meditation : Regular practice of mindfulness meditation has benefits for your physical as well as your <a href="https://www.verywellmind.com/mental-illness-and-stigma-2337677">mental health</a></li></ul>

How To Practice Mindfulness? 

<ul>
<li>For those who tend to get "antsy" during meditation, there are other ways to ease into the practice of mindfulness.</li>
<li>Gardening, listening to music, and even cleaning the house can become a practice in mindfulness if you take the right approach.</li>
<li>Focus on the present and quiet that voice inside—the one that offers the running commentary on what you’re doing, what you’ve done, and what you will be doing.</li>
<li>The goal isn't to silence what is happening in your mind.</li>
<li>Instead, observe your thoughts without judgment and gently bring your focus back to the present when you notice your mind wandering.</li>
</ul>

Other Tips To Practice Mindfulness

As Eastern practices gain more popularity in the West, mindfulness has been paired with <a href="https://www.verywellmind.com/cognitive-therapy-for-stress-relief-3144920">cognitive therapy </a>. Research shows some very promising results in a number of different areas. Practicing mindfulness, mindfulness-based cognitive therapy (MBCT), and mindfulness-based stress reduction (MBSR) have all been found to be helpful with the following concerns.<ul><li>Anxiety disorder</li><li>Depression</li><li>Relationship issues</li><li>Eating disorders</li><li>Stress management</li></ul>

Impact Of Mindfulness

It is important to note that context can play an important role in outcomes. Mindfulness used in a therapeutic setting and led by a trained professional may be more likely to produce desirable results while practicing alone or in a group without training or supervision may be more likely to produce unwanted effects.Other pitfalls to watch for include expecting a quick-fix or thinking that mindfulness is a cure-all. Remember that it takes time, may not be appropriate for every problem, and may work best when used in conjunction with other therapies or treatments.

So, Should I Practice Mindfulness Or Not? 

<ul><li>Try an app. If you are new to the practice of mindfulness, using an app that provides information, resources, and guided practices can be helpful for getting started.</li><li>Practice focusing on one thing at a time. Multitasking can leave you feeling distracted, so try simply concentrating on one task with your full, focused attention.</li><li>Go for a walk. Spending time outdoors on a gentle walk is a great way to live in the moment and observe the sights, sounds, and sensations of the world around you. </li><li>Be kind to yourself. Mindfulness is also about accepting yourself and treating yourself with compassion. </li></ul>

BONUS: Mindfulness Tips

While mindfulness has origins in Eastern philosophy and Buddhism, there is no necessary religious component to mindfulness. Anyone with any belief system can enjoy the benefits of mindfulness.

Is Mindfulness Related To A Religion? 

Mindfulness involves being purposely aware of the moment including your thoughts, sensations, and feelings. Learn about the benefits of mindfulness.

What Is Mindfulness?

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Practice mindfulness

Focus on the Present Moment

JON KABAT-ZINN