Mindfulness

What is mindfulness? 
At its core, mindfulness means being present and in the moment. It means focusing on the now rather than being caught up in anxieties of the past or future. We often promote the benefits of mindfulness in therapy and psychiatry because it allows people to more easily move on from negative thoughts that can lead to anxiety and/or depression. 

How does one become better at mindfulness? 
Meditation is the most common approach to improving mindfulness. There are many other ways to get better at being mindful. Here are just a few ideas: 
-Yoga
-Simply paying better attention: to what someone is saying to you, to the taste/feel of food in your mouth, or even to each dish you are washing!
-More intentionally feeling body sensations, such as your feet on the ground as you step, or the wind on your face.

What are just some of the domains mindfulness has been proven to help with? 
-Negative thoughts/negative self talk
-Depression
-Anxiety
-Overeating 
-Focus
-Cognition 
-Blood pressure & cardiac heath 
-Immune system and general health
-Self-acceptance
-Academic success 
-Less aggression in kids with ADHD 
-Boosts resilience 

How long does mindfulness take to show benefits? 
It's a bit like starting a new exercise program. A daily mindfulness practice of at least 10 minutes per day will start to yield noticeable benefits within 3-4 weeks! 

There are excellent apps that help teach & practice mindfulness. The best ones I've heard of are and personally tried are: 
-10% Happier
-Calm
-Headspace
-Insight Timer

There are also excellent programs in the area. 
For adults there is the Penn Program for Mindfulness, which is nationally known.

For teens, there is an off-shoot of the Penn Program held from time to time-- email here to inquire.

Here is a great article that discusses common questions people have about mindfulness.
A great book that discusses the power of mindfulness on both mental health and general wellbeing is “10% Happier” by Dan Harris. 
There is also an app, listed above and by the same name and author, that has a combination of very helpful lectures and meditation exercises for all levels, from beginner to expert. 
Mindfulness is an incredible skill that can be practiced and honed by just about anyone, regardless of ability or focus issues. In fact, in those with focus issues, it can be even more beneficial. Caution is really only advised in those with a history of dissociation or active PTSD symptoms.