Paying attention to what’s going on right this second can be hard. We often spend more time thinking about what’s coming up in the future. Or dwelling on things in the past we can’t change. We can miss out on experiencing the present.
It’s possible to train yourself to focus on the present moment. You become aware of what’s going on inside and around you—your thoughts, feelings, sensations, and environment. You observe these moments without judgment. This is called mindfulness.
You can integrate the practice into things you do every day, like walking or eating. You can also be mindful while interacting with others.
Health Benefits of Mindfulness
Studies suggest that focusing on the present can have a positive impact on health and well-being.
Mindfulness-based treatments have been shown to reduce anxiety and depression. There’s also evidence that mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain.
Being mindful may also help you make healthier choices.
You can bring mindfulness to your eating habits, too. Studies suggest that it can help reduce binge eating and emotional eating. Paying closer attention to your body can help you notice signals that you’re full and help you better enjoy your food.
This body awareness seems to be one part of how mindfulness helps people adopt healthier habits. If you’ve just eaten a jelly donut, you may be more likely to notice an unpleasant sugar crash. Remembering this can help you to make better food choices in the future.
Mindfulness may also help with setting a goal. We can place our mind on being more active or eating more fruits and vegetables. And if we place our intention there, it may be more likely that we’re going to carry through and make it happen.
One study enrolled about 200 volunteers with high blood pressure. Half received usual medical care. The rest received mindfulness training. They were asked to perform mindfulness practices at home for at least 45 minutes a day, six days a week. They also attended weekly classes and other group training.
After six months, people in the mindfulness group had a significant drop in blood pressure compared to the other group. The mindfulness group also followed the DASH diet more closely. And they had greater awareness of their body’s signals, like hunger cues.
“The program gives participants the tools to make heart-healthy diet changes that can lower their blood pressure and decrease their risk of cardiovascular disease,” says study leader Dr. Eric B. Loucks at Brown University.
While everyone has something to gain from practicing mindfulness, there is one caveat: to reap the maximum benefits of mindfulness, it truly needs to be a practice, meaning that it must occur regularly and often.
credits: NIH newsletter, Positive Psychology