We’ve long known that mindfulness programs can improve the physical and emotional well-being of nursing home residents — and the rest of us too.
Now a new study reported by McKnight’s reinforces that premise. Mindfulness-based stress reduction (MBSR) practices were shown to lower depression and improve sleep quality, and have previously been credited with reducing loneliness, stress and anxiety.
One of those techniques is meditation, something with which I’ve had a tumultuous relationship. When I started the practice 15 years ago, it definitely helped me get more rest, as I learned to fall asleep while still sitting upright on my cushion.
These days I don’t meditate much, though I know I should. Fortunately, MBSR doesn’t have to just mean twisting the body into the lotus position for hours a week. It can include yoga, mental body scans, breathing or repeating an affirmation.
Personally, I’ve found mindfulness can also be improved in little choices, little moments. I feel a stress-reduction benefit, for instance, by simply going for a slow walk and feeling my feet on the earth.
Mealtimes also present great opportunities to be more mindful. This is always a struggle for me, as I enjoy reading news or watching ridiculous YouTube videos on my phone while I eat. Too often, I close my door and descend into solitary avoidance.
Even when I forget to bring lunch, my corporate office is blessed with a delightful Thai restaurant nearby, and you’ll find me sitting in a corner, back to the door, hunched over my food and phone, hoping to be left alone. But recently, some colleagues recognized the back of my shiny head and plunked themselves down at my table.
After a surge of resentment, I accepted the interruption. And I have to say, it was the most delightful meal I’ve experienced in a long while. Being forced to participate in the present moment with people I enjoy was the perfect
mindfulness therapy.
Finally, one more bonus tip — chopsticks. They’re a magical way to help me slow my anxious thoughts, savor the taste sensations, and stop plunging my fork way too fast into way too much food and stuffing it mindlessly down my gullet.
Just try eating lentils or quinoa with chopsticks. All your worries will fade into the challenge of the present, and you’ll realize how perfect this moment actually is.
