Mind Full: Un-wreck your head, de-stress your life

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Regular practice can actually alter the brain's physical structure and functioning. This is a result of neuroplasticity, or the brain's ability to reorganize itself by forming new neural (brain transmitter cell) connections throughout life. Research suggests that states experienced during mindfulness meditation eventually can become effortless traits over time. Thus, the longer you practice mindfulness meditation, the more you may benefit from its effects.

Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain. Schedule time. Set aside 15 to 30 minutes a day for meditation, yoga, art, or another mindful activity you enjoy. Be sure to remove all distractions while practicing this activity. A 2018 review noted that it was the first meta-analysis to show that regular mindfulness practice is beneficial for anxiety and depression, even without being integrated into a larger therapeutic framework. Pain, disease management, and quality of lifeMindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

Notice how thoughts come and go in your mind. You may learn that they don't have to define who you are, or your experience of the world, and that you can let go of them. Set aside some time.You don’t need a meditation cushion or bench, or any sort of special equipment to access your mindfulness skills—but you do need to set aside some time and space.Understand your pain. Pain is a fact of life, but it doesn’t have to rule you. Mindfulness can help you reshape your relationship with mental and physical pain. Somatic means “of the body.” SE uses the mind-body connection to help with physical and psychological symptoms.

Return to observing the present moment as it is.Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.A 2020 study noted that introducing mindfulness and meditation practice during the pandemic was a lower-cost way to complement anxiety treatment. The study also noted that mindfulness and meditation practices translate well to people of different ages and ranges of ability. What’s most important is to find a technique that works for you and your lifestyle so that you can be consistent. After all, meditation is most effective when it becomes a habit.