How To Mindfulness
How To Mindfulness
How To Mindfulness
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What is wellbeing?
The government defines wellbeing as a positive
physical, social and mental state. For our purposes,
we are focusing on mental wellbeing.
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What is mindfulness?
Mindfulness is a way of paying attention to the
present moment, using techniques like meditation,
breathing and yoga. It helps us become more aware
of our thoughts and feelings so that, instead of
being overwhelmed by them, were better able to
manage them.
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While research is still growing in the area of
mindfulness, evidence has suggested the benefit
of mindfulness to health and wellbeing, with
results showing positive effects on several aspects
of whole-person health, including the mind, the
brain, the body, and behaviour, as well as a persons
relationships with others.
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Is mindfulness for me?
Mindfulness is recommended as a treatment for
some people who experience common mental
health problems, such as stress, anxiety and
depression. Its also for those who simply want
to improve their mental health and wellbeing.
Depending on what youre looking for, there are
different ways to learn mindfulness, which can help
people in different ways. Anyone can learn and
practise mindfulness: children, young people and
adults can all benefit.
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Mindfulness has been incorporated into
psychological therapies and stress reduction
programmes.
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How does mindfulness work?
Evidence shows compelling support for
Mindfulness-Based Stress Reduction (MBSR) ,
which helps people to cope with stress, and for
Mindfulness-Based Cognitive Therapy (MBCT) ,
which is designed to help people with recurring
depression. They provide a flexible set of skills
to manage your mental health and to support
wellbeing.
Be Mindful online
A research study published by the University of
Oxford in November 2013 provides evidence of
the effectiveness of the Be Mindful online course.
The study examined the effects of the course for
the 273 people who had completed it and showed
that, on average, after one month, they enjoyed:
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Is mindfulness a fad?
There are a lot of misconceptions around
mindfulness, including that its a fad with no
evidence base. Mindfulness doesnt necessarily
work for everyone; however, there is growing
evidence that regular practice may produce
benefits for some individuals.
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How can I learn mindfulness?
In person
There are a growing number of academic
institutions, organisations, and individuals teaching
mindfulness across the UK. Check out
www.bemindful.co.uk to find a teacher in your area.
Mindfulness courses and practitioners listed are for
information only.
Online
Our Be Mindful course is a four-week online
course that is designed to guide you through all the
elements of Mindfulness-Based Cognitive Therapy
(MBCT) and Mindfulness-Based Stress Reduction
(MBSR). As referenced, it has been shown to
reduce anxiety by 58%, depression by 57%, and
stress by 40%. In as little as four weeks, you could
be enjoying the benefits, including reduced stress,
depression and anxiety.
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One-minute mindfulness
Mindfulness can be used in your everyday life and
doesnt have to take a lot of effort or time. You can
practise mindfulness in just one minute!
Breathing
This is a chance for you to step out of the daily
grind and to allow time to be present with yourself;
that is, being present with yourself, and with
whatever arises in your mind and body. Take a
minute to observe your breathing. Breathe in and
out as you normally would: notice the time between
each inhalation and exhalation; notice your lungs
expanding. When your mind wanders, gently bring
your attention back to your breath.
Body scan
It can often feel like were an observer of our own
body caught up in our heads. Spend your one
mindful minute bringing awareness to your body
and your bodys sensations. Close your eyes and
begin scanning your body. Start with your feet, and
then slowly bring your awareness upwards in your
body until you reach your hands. What sensations
do you feel? Heaviness in the legs? Strain in the
back? Perhaps no sensations at all. Now move your
focus out from the hands and become aware of
your environment and the space all around you.
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Mindful walking
Mindful walking is something you can practise at
any time as you go about your day. Its good to try
it slowly at first, but once youre used to it, you can
practise it at any pace even when youre rushing.
Mindful eating
Eating mindfully can take us out of autopilot,
helping us appreciate and enjoy the experience
more.
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Mindful listening
By taking this time out to tune in to your
environment and listen to what it tells you, it will
help you to bring mindfulness into the rest of
your life bringing your awareness as you move
through the day. Take a minute to listen to the
sounds in your environment. You dont need to
try and determine the origin or type of sounds
you hear, just listen and absorb the experience
of their quality and how it resonates with you. If
you recognise a sound then label it and move on,
allowing your ears to catch new sounds.
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We hope you found this booklet
informative and useful.
www.mentalhealth.org.uk/donate
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The Mental Health Foundation
Good mental health for all
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mentalhealth.org.uk
Facebook: mentalhealthfoundation
Twitter: @mentalhealth
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