{"id":19206,"date":"2023-04-06T13:00:00","date_gmt":"2023-04-06T17:00:00","guid":{"rendered":"https:\/\/alumni.cornell.edu\/cornellians\/?p=19206"},"modified":"2023-04-12T11:15:11","modified_gmt":"2023-04-12T15:15:11","slug":"mindfulness","status":"publish","type":"post","link":"https:\/\/alumni.cornell.edu\/cornellians\/mindfulness\/","title":{"rendered":"What Is Mindfulness, and How Can It Help You? A Psychologist Explains"},"content":{"rendered":"\n

Weill Cornell Medicine\u2019s Dr. Suza Scalora on the value of being in the moment\u2014even while cooking or washing your hands<\/p>\n\n\n\n

By Beth Saulnier<\/strong><\/p>\n\n\n\n

\u201cMindfulness\u201d is a term that\u2019s often thrown around in wellness culture\u2014but what does it really mean, and what are its benefits? <\/em>Cornellians asked <\/em>Dr. Suza Scalora<\/em><\/a> to demystify the concept.<\/em> A licensed clinical psychologist, Scalora is an assistant professor of clinical psychology at Weill Cornell Medicine, as well as an assistant attending psychologist at NewYork-Presbyterian Hospital.<\/em><\/p>\n\n\n\n

\n

Could you define mindfulness?<\/strong><\/p>\n\n\n\n

It\u2019s a mental state characterized by being fully present in the moment, without judgment. It\u2019s consciously cultivating awareness of your thoughts, feelings, and bodily sensations, and bringing acceptance and kindness to whatever arises within yourself.<\/p>\n\n\n\n

Why is that important?<\/strong><\/p>\n\n\n\n

Research has shown that mindfulness can decrease stress levels and improve wellbeing and resilience to life\u2019s challenges. With mindfulness, we\u2019re practicing having a nonreactive mind, instead of a reactive, stressed-out way of being that is physically and mentally exhausting and unhealthy.<\/p>\n<\/div>

\"Dr.<\/figure><\/div>\n\n\n\n

That means we\u2019re not ruminating about the past\u2014thinking about things we could or should have done\u2014and obsessing or catastrophizing about the future.<\/p>\n\n\n\n

What\u2019s the opposite of mindfulness? Is it, essentially, zoning out?<\/strong><\/p>\n\n\n\n

That\u2019s a good way to put it; we\u2019re so often on autopilot. Have you ever driven to work or walked somewhere, and you don\u2019t even remember how you got there? That\u2019s autopilot, because we\u2019re immersed in our thoughts.<\/p>\n\n\n\n

And the problem is that when our thoughts are in a more negative tone, it can lead to stress, and may eventually lead to symptoms of anxiety and depression. Mindfulness is about training your attention, so you notice when your mind has wandered to thoughts that aren\u2019t helpful.<\/p>\n\n\n\n

How do we achieve mindfulness? Is meditation key?<\/strong><\/p>\n\n\n\n

It\u2019s one of the most popular techniques to cultivate mindfulness. You can also engage in mindful activities such as yoga, gardening, cooking, or painting; these can all be ways of being engaged in the present moment.<\/p>\n\n\n\n

Also, practicing gratitude\u2014taking a couple of moments each day to think about what or whom you\u2019re grateful for\u2014helps cultivate a positive mindset, which is part of mindfulness.<\/p>\n\n\n\n

\n

Mindfulness can decrease stress levels and improve wellbeing and resilience to life\u2019s challenges.<\/p>\n<\/blockquote>\n\n\n\n

The discipline of meditation can seem intimidating. Is there a simple way to describe how to do it?<\/strong><\/p>\n\n\n\n

Find a quiet place to sit comfortably. Focus on your breath; it\u2019s your anchor to the present. Observe what it feels like to breathe in, and the space between the in and out breaths. Pay attention to your senses; notice what you can see, hear, touch, smell, and taste. Your five senses can also connect you to the moment.<\/p>\n\n\n\n

It\u2019s so easy to get distracted. Are some people just bad at meditating?<\/strong><\/p>\n\n\n\n

Often, people think they should naturally be good at mindfulness, but it\u2019s a skill that takes practice. Look at it like you\u2019re building your mindfulness muscle. If you want to get in shape, you don\u2019t go to the gym and immediately lift 50 pounds; you start small and gradually increase the weight over time. That\u2019s how we look at mindfulness.<\/p>\n\n\n\n

Start with setting a timer on your phone, closing your eyes, and doing three minutes of conscious breathing\u2014listening, and observing the things you\u2019re hearing. The next day, maybe four minutes.<\/p>\n\n\n\n

Be gentle with yourself. It\u2019s easy to say you don\u2019t have time, but you can put it into your daily routine, like brushing your teeth in the morning. Also, guided meditations can be really helpful; there are a lot on YouTube, and many mindfulness apps.<\/p>\n\n\n\n

You mentioned that everyday activities like cooking could be mindful. But what if one is, say, making dinner while listening to NPR?<\/strong><\/p>\n\n\n\n

That\u2019s a great point; we all have so much to do, so we multitask. But from a mindfulness standpoint, we want to stop multitasking. Let\u2019s say you\u2019re cooking; it can be an opportunity to notice the colors, textures, and aromas of the food. You\u2019re engaging your senses\u2014being present with the food you\u2019re making, rather than being distracted.<\/p>\n\n\n\n

Now, there\u2019s nothing wrong with listening to NPR while you\u2019re cooking, and we want to be flexible. But if you want to insert mindfulness into your life\u2014and a lot of us have busy lives and stressful jobs\u2014it can be hard to sit down and formally meditate. But you can engage in mindfulness during daily activities. Even washing your hands\u2014feeling the temperature of the water, soaping up, noticing the bubbles, rinsing\u2014can be mindful.<\/p>\n\n\n\n

\n

From a mindfulness standpoint, we want to stop multitasking.<\/p>\n<\/blockquote>\n\n\n\n

You\u2019ve mentioned the importance of being in the present. But what about the value of anticipation? For example, the inability to plan things was one reason the pandemic was so hard on people\u2019s psyches.<\/strong><\/p>\n\n\n\n

We want to walk a middle path. It\u2019s not that we shouldn\u2019t make plans or have things to look forward to. The issue is that when our thoughts go into catastrophizing and worrying, and we become preoccupied with these thoughts, we can start ruminating and experience stress\u2014and many physical and mental issues can follow from that.<\/p>\n\n\n\n

Are there books on the subject you\u2019d recommend?<\/strong><\/p>\n\n\n\n

Jon Kabat-Zinn<\/a>, who developed mindfulness-based stress reduction, has written a number of books, including Wherever You Go, There You Are<\/em> and Full Catastrophe Living<\/em>. The Power of Now<\/em> by Eckhart Tolle<\/a> is excellent. There\u2019s also Mindfulness<\/em><\/a>: Finding Peace in a Frantic World<\/em> by Mark Williams and Danny Penman, and 10% Happier<\/em> by Dan Harris<\/a>.<\/p>\n\n\n\n

Are there physical benefits to mindfulness?<\/strong><\/p>\n\n\n\n

Mindfulness is an adjunct to many therapies, including cognitive behavioral therapy. It can help treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, alleviate gastrointestinal difficulties, support your immune system, and more.<\/p>\n\n\n\n

Lastly, beyond stress reduction, what are the psychological benefits?<\/strong><\/p>\n\n\n\n

Research has found that mindfulness can help reduce anxiety, depression, and burnout, and it can aid treatment of substance abuse, eating disorders, and obsessive-compulsive disorder. It has been shown to increase positive emotions and enhance self-awareness. Training our attention to be focused in the present moment helps with productivity and our performance at work or school.<\/p>\n\n\n\n

And, very importantly, mindfulness can help us notice how our mind talks to us\u2014our \u201cinner critic.\u201d Are we encouraging and validating ourselves? Are we being kind, or do we have a punitive voice that says nothing\u2019s ever good enough? Becoming aware of our inner voice can give us tremendous power in navigating the world.<\/p>\n\n\n\n

Top: Illustration by Caitlin Cook \/ Cornell University. Photo provided.<\/em><\/p>\n\n\n\n

Published April 5, 2023<\/p>\n\n\n\n

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