Mindfulness: Read and Respond

When we practice mindfulness, we focus on the present. That means bringing our awareness to the thoughts, feelings and sensations that are happening now. It also means not judging them. That might sound pretty simple. But it can be hard to focus on one thing for too long. Our minds tend to wander. It can be especially hard to focus when we’re dealing with stress. Anxiety about the future and regrets about the past are very distracting! That’s why mindfulness is a practice. The more you practice being “in the moment,” the easier it can become, but it does take time.

Based on the passage, which of the following is true?

• Mindfulness is only helpful when you’re feeling stressed.

• It might be hard to practice mindfulness at first.

• Distraction is the best way to deal with stress.

• Mindfulness is much easier than it sounds.

Everyone has pressure, or stress, in their life. We aren't always able to avoid stress. Mindfulness can be helpful for stress management. Instead of reacting based on strong emotions, focus on what your emotions are. What are you feeling? How are those feelings affecting your body? Simply noticing your feelings and thoughts helps put things into perspective so that you don't react impulsively, or without consideration. It can also help you accept what can't be changed. You can’t go back in time and catch the bus after you missed it, right? And you can't go forward in time and skip a difficult conversation you need to have with a friend. So don't be mad at yourself. Acknowledge the stress that you feel. Everyone feels stress sometimes! But remember that stress is just stress; thoughts are just thoughts. Then, bring your attention to what you can change. When you're free of anxiety and self-consciousness, you will probably make better choices.

According to the author of this passage, mindfulness can help you

• avoid stress all the time.

• act on your first impulse.

• manage stress well.

• never miss the bus.

A mindfulness practice can involve a number of different strategies. It might mean focusing on your breathing, for example. You can take long breaths in and long breaths out. As you do so, you can let the rhythm of your breath calm you. You can focus on how your body feels as your lungs fill and empty. You can close your eyes as you breathe and turn your attention inwards. How are you feeling? Are you angry about an argument you had with a family member or friend? Are you stressed about an important event coming up? How do your emotions feel inside your body? Are your muscles tense? Try not to judge your feelings. But be aware of them. Everybody has things that make them angry, sad, happy and worried. Learning what those things are for you is not only mindfulness; it’s also part of developing self-awareness.

Based on the passage, which of these should not be part of a mindful breathing exercise?

• Breathing slowly.

• Closing your eyes.

• Focusing on your body and emotions.

• Forming opinions about your emotions.

Practicing mindfulness can involve meditating. When you meditate you clear the mind and calm the body. There are different ways to meditate. Just trying to meditate is successful meditation because there's no such thing as perfect meditation. In a guided meditation, someone may lead you through the process, bringing your attention to certain sensations. You can also meditate on a sound by listening to the noise of a bell, or something similar, until it fades away. Mindfulness doesn't have to mean being still and meditating though. You could go on a "mindful walk." That’s when you walk through a familiar area and notice things you've never noticed before. It could be sights—like an interesting tree or door—or new sounds—like a street sign creaking in the breeze.

Based on the passage, which of these people is most likely meditating?

• Janna, who is sitting still while watching her favorite television show

• Cynthia, who is playing piano and focusing on the audience’s reactions

• Fredo, who is lying down and focusing his attention on the sound of a gong

• Renee, who is going on a walk with her friend Casey and talking about a movie

There are still other mindful activities you can try. In a body scan, you bring your attention to your body. There are different ways to do this. You can start by sitting in a chair with your feet flat on the floor. You can close your eyes. Breathe deeply to relax. Think about your feet on the floor and let any other thoughts pass. Feel the weight of your feet, their temperature and any vibrations. Then think about your legs. Feel their weight and the pressure of them against the chair. Next, notice your back against the chair. Is the chair back cool, hot, hard, soft? Notice your stomach. Is it tense or tight? Let it relax if you can. Keep going through your shoulders, your arms, your hands and fingers. Notice your neck and throat, soften your jaw. Let your face muscles relax. Finally, notice your whole body. Open your eyes. At the end of this activity, you might feel more attentive, calm and present in your body.

Based on the passage, which of these describes a body scan for mindfulness?

• A doctor takes an x-ray of Deanna’s foot and tells her it is not broken.

• Deanna goes on a walk and notices new sounds and sights in her neighborhood.

• Deanna sits in three chairs: one is too hard, the second is too soft but the third is just right.

• Deanna sits down and focuses her attention on the sensations in her body, beginning with her feet.