BY COURTNEY PURDY, PSY.D.
Mindfulness is the practice of paying purposeful attention to the present moment, with acceptance and without judgment. It involves observing your thoughts, feelings, bodily sensations, and the environment around you as they arise, without attempting to change or react to them. The goal is to cultivate a state of awareness and presence, allowing you to experience life as it unfolds, rather than getting caught up in the past or future. Importantly, mindfulness is not about trying to control your thoughts or feelings; it’s about observing them without attaching to them or trying to change them. A thought is just a thought, and a feeling is just a feeling. You are not your thoughts or your feelings.
Mindfulness practice can be formal, such as through meditation, where you dedicate time to sit quietly and focus on your breath or bodily sensations. It can also be informal, where you bring mindful awareness to everyday activities like eating, walking, or even talking.
Think of your brain as a muscle. Mindfulness practices help strengthen different areas of the brain, much like physical exercise strengthens muscles. Regular practice increases activity in areas responsible for decision-making, attention, and self-regulation. It also strengthens areas linked to emotional regulation and conflict resolution. Amazingly, mindfulness can even reduce the size of the brain’s “fear center” (the amygdala), which can help shift your experience of stress, anxiety, and emotional reactivity, ultimately lowering the intensity of emotional responses. Brain imaging studies show that regular mindfulness practice enhances connectivity between various brain regions, improving cognitive flexibility and helping us manage stress more effectively. These neurological changes contribute to improved emotional regulation, greater resilience to stress, and enhanced focus and attention—making mindfulness a powerful tool for mental well-being
Ways to Practice:
- We often use the phrase, “I know this like the back of my hand.” But how often do you actually take a moment to observe your hands? Try spending three minutes simply focusing on your hands. Notice any judgments or stories that arise, and gently redirect your attention when you become distracted.
- Tune into your body by slowly scanning from head to toe, noticing sensations without judgment. This practice helps you ground yourself in the present moment.
- Focus on the sensation of your breath entering and leaving your body. You can either observe the natural rhythm of your breath or count to four on the inhale, hold for four, and then exhale for four.
- Choose an object, a sound, or even a task (like washing dishes) and engage fully, noticing every detail with curiosity.
- Use everyday activities to practice mindfulness! Focus on being fully present while brushing your teeth, using the bathroom, eating, or walking.
Protip:
If your mind wanders 100 times during your practice, gently bring it back to your focus 100 times. Noticing that your mind has wandered is part of the practice. Reorienting to what you want to focus on—rather than following where your mind has wandered—is practice itself.
Courtney Purdy, Psy.D. is a licensed clinical psychologist specializing in Coping Skills, Relationship Issues and Anxiety. Areas of expertise include: Anger Management, Bisexual, Body Positivity, Depression, Family Conflict, Lesbian, LGBTQ+, Life Transitions, Mood Disorders, Peer Relationships, Personality Disorders, Self Esteem, Sleep or Insomnia, Stress, and Women’s Issues. To learn more about Dr. Purdy and to schedule a free 15 minute consultation, click here or call (561) 559-6371.
