The Benefits of Mindfulness

By Mackenzie Bean, MSW, SWLC

Mindfulness is the process of being in the present moment with your sensations, thoughts, emotions, and experiences. There are so many benefits of mindfulness and how it can affect our emotional regulation. Research shows that practicing mindfulness such as meditation, breathing exercises, and grounding are beneficial for lowering rates of depression and anxiety (Parmentier et al, 2019). In a study conducted by Parmentier et al (2019) showed that mindfulness can help with our four mechanisms of emotional regulation – cognitive reappraisal, expressive suppression, rumination, and worry. Meditation was the form of mindfulness that Parmentier and his colleagues utilized. Results showed that the meditation decreased depression and anxiety by increasing the subject’s cognitive appraisal and reduced rumination, worry, and suppression.

Here are a few ways to incorporate mindfulness in your daily life:

• Mindful breathing: Get in a comfy sitting position, start breathing in through your nose and out through your mouth. Each breath cycle lasting for approximately 6 seconds (breathe in – 6 seconds, breathe out – 6 seconds).

• Grounding: 5, 4, 3, 2, 1

Notice….

• 5 things that you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

References:

Parmentier. F, Garcia-Toro, M, Garcia-Campayo, J, Yanez, A, Andres, P, & Gili, M. (2019). General population: The mediating roles of worry, rumination, reappraisal, and suppression. Frontiers in Psychology, 10(506), 1-10.