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Mindfulness
Mindfulness is a concept from Eastern Philosophy
that has recently attracted interest from clinicians
and researchers. It involves meditation and attention-focusing
exercises. These can be very helpful in controlling
symptoms of depression and anxiety, and can help
prevent recurrence of depressive episodes.
You can meditate in any position as long as it is
fairly comfortable - sitting, lying down, or standing
(it is not necessary to sit cross-legged on the
floor!). Meditating for 10-15 minutes each day is
sufficient.
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Close your eyes and focus
on your breathing.
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Breathe normally - don't
try to control it in any way.
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It may help your concentration
to say a particular word to yourself each
time you breathe out, such as peace, calm,
relax.
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Inevitably, your mind will
wander - that's OK.
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When distracted by other
thoughts, simply bring your mind back to
focus on your breathing and resume the exercise.
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Catching yourself when your mind wanders and
bringing it back to focus on the breath is therapeutic.
It helps develop the skill of re-focusing away
from any troublesome, negative thoughts or images.
If you have suffered with anxiety or depression,
you may drift, unwittingly, into situations, relationships,
patterns of behaviour, thought, feelings or sensations
that could have an adverse impact upon your mood.
Awareness of this tendency is the key to improving
the situation. You can develop awareness by simply
noticing when you are on 'automatic pilot'.
When this is happening, re-focus on details of
the task at hand. For example, focus on the sensations
in the soles of your feet as you walk, on the
sun on your back, or on the sensation of being
supported as you sit in your chair. Simple mindfulness
exercises like these, practiced occasionally and
on and off throughout the day, can be very helpful.
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