What is Mindfulness?

Mindfulness is the ‘awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally’- defined by Dr. Jon Kabat-Zinn who is the founder of the Mindfulness-based Stress Reduction (MBSR) program.

In other words, it is a disciplined way of learning, to pay attention to all that is arising. It involves tuning into your sensations, being fully present and attentive, rather than letting your mind wander in the past or future. It is our willingness to see and hold ourselves closely just as we are! While mindfulness is something we all naturally possess, it is more readily available to us when we practice daily.

How does Mindfulness Meditation Work?

Mindfulness meditation includes three components - enhanced attention control, improved emotion regulation and altered self-awareness (diminished self-referential processing and enhanced body awareness). These components interact closely to constitute a process of enhanced self-regulation. Several functional and structural brain MRI studies on mindfulness training have investigated neuroplasticity in brain regions supporting attention regulation and shown to be associated with greater cortical thickness.

Benefits of Mindfulness

Mindfulness practices lead to numerous health benefits as suggested by several research studies. It has been shown to decrease anxiety, stress, depression, and chronic pain, and improve sleep quality, blood pressure, and immune functioning.

How to Practice Mindfulness

Mindfulness is a state of mind that can be experienced during meditation or at any time during one’s daily life. It can be cultivated via informal methods as well as formal meditation practices. Formal mindfulness meditation typically refers to setting aside a specific time for practice – such as sitting meditation, walking meditation, or mindful movements. Informal practices include incorporating mindfulness into everyday activities – Giving undivided attention to daily activities such as brushing teeth, sipping coffee or tea, cooking, eating a meal, interacting with others. Mindful breathing (bringing attention to the sensation of breathing, the flow of air in and out) is a simple, yet powerful tool that can help focus on the present moment, and if practiced regularly may help in reducing anxiety and stress. Many people find that a combination of informal and formal mindfulness practices is an effective way to cultivate mindfulness. You may also refer to this website for additional information.

Mindfulness Sessions at BCIM

BCIM is excited to offer individualized one on one Mindfulness sessions (in-person or virtual). Each session offers a personalized approach and will be customized to your needs. Sessions will include guided meditation (different types), breathwork, practical tips to integrate mindfulness in daily life and time for questions and answers.

First session will be 60 minutes followed by another 30-minute session within 3 weeks

You will be asked to complete an Intake form and Perceived stress scale (PSS-questionnaire designed to help measure individual stress levels) prior to your visit.

Please contact the office for more information.