As increasing numbers of people adopt an urban lifestyle, our pace of life appears to quicken, shaped by both our mindset (the pursuit of efficiency) and our surroundings (the development of corporate headquarters). We often multitask, planning our next commitments while running errands. In this blog, we explore mindfulness as both a concept and a practice aimed at reducing mental fatigue and, more importantly, improving the overall quality of our lives.
What is suffering and what is mindfulness?
Suffering encompasses the painful experiences we endure—whether physical, emotional, or psychological. It typically manifests as feelings of anguish, discomfort, or distress, all of which we instinctively seek to avoid. There are various forms of suffering: existential suffering often emerges from illness, aging, and the inevitability of death, while personal suffering can stem from past and present situations as well as genetic predispositions.
In contrast, mindfulness is the practice of being fully present in the moment without judgment. It involves awareness and attention, allowing us to acknowledge memories without becoming entangled in them. The concept of “acceptance” is closely related to mindfulness; it involves a conscious choice to let things be as they are at any given moment. This acceptance enables us to embrace both pleasurable and painful experiences as they arise. Notably, acceptance often precedes meaningful behavioral changes, paving the way for personal growth.
Studies show that mindfulness practices can effectively manage stress, aid in coping with serious illnesses, and alleviate anxiety and depression. Those who practice mindfulness often report greater relaxation, a renewed enthusiasm for life, and improved self-esteem. Additionally, research has found that mindfulness meditation is linked to changes in brain regions associated with memory, learning, and emotion. It can also help reduce anxiety and hostility among urban youth, potentially resulting in lower stress levels, fewer conflicts, and healthier relationships.
What are some examples of mindlessness and mindful behaviors?
As previously discussed, mindfulness is the practice of being fully present and aware of your thoughts, emotions, and surroundings in any given moment. In contrast, mindlessness refers to a lack of awareness or attention to the present—essentially being on autopilot, reacting based on habits or preconceived notions instead of engaging fully. This state can result in missed opportunities for enjoyment, connection, and understanding, potentially leading to increased stress and dissatisfaction.
Consider some moments from your own life. Have you ever snacked mindlessly while watching TV, barely registering how much you have eaten? Have you engaged in conversations with a friend only to forget their words afterward? Or have you found yourself distracted by notifications just 10 to 20 minutes into a show? These scenarios illustrate unintentional mindlessness.
When we operate mindlessly, we often rely on past experiences to form judgments, which can lead to unfair assessments of certain people or situations, or to habitual behaviors like alcoholism, gambling, or overeating. Over time, these thought patterns and behaviors can become ingrained in our brains, hindering our mental well-being and stifling creativity and innovation.
On the other hand, mindful behaviors include focused breathing—where we consciously notice each inhale and exhale, feeling our lungs expand and contract—savoring every bite of food while fully experiencing its flavors and textures, and actively listening to someone without planning our response or interrupting. These moments of heightened attention help cultivate awareness and foster a deeper connection to the present.
How do we reduce tension and stress from our mind and body?
When our mind and body become overly tense, we often feel constrained and may become easily irritated. Here are some effective strategies for alleviating that tension:
- Deep breathing exercises: These can help slow your body down and send calming signals to your mind, promoting relaxation.
- Progressive muscle relaxation: This technique involves systematically relaxing different muscle groups one at a time, which can effectively reduce overall muscle tension.
- Meditation: Focusing on the present moment allows you to connect with your body while blocking out external distractions, fostering a sense of peace.
- Journaling: Writing about troubling events can provide an outlet for your thoughts and feelings, helping you engage in a meaningful conversation with yourself.
- Exploring new hobbies: Engaging in new activities can be a great way to discover more about yourself and relieve stress in the process.
Multiple meditation centres in Montreal provide mindfulness practices for individuals and communities. They offer individual and group classes . You can find out more information about mindfulness practices here.
What is mindful art therapy practice or somatic art therapy?
Building on the previous discussion about reducing tension and stress, one specific type of art therapy that can be particularly beneficial is somatic art therapy. This therapeutic approach combines elements of art therapy with somatic practices, focusing on the connection between the mind, body, and emotions to facilitate emotional healing and recovery from suffering.
Somatic art therapy engages individuals through creative expressions like drawing, painting, or sculpting, while simultaneously cultivating awareness of physical sensations. Several techniques are commonly used in somatic art therapy sessions:
- Body Mapping: This technique involves visually representing the body to identify and mark areas of tension, pain, or emotional discomfort.
- Creative Expression: Participants use various art materials to convey their emotions and bodily experiences, allowing for a deeper understanding of their inner states.
- Breath Work: Incorporating breath control exercises helps enhance body awareness and promote relaxation.
By integrating these practices, somatic art therapy not only fosters creativity but also aids in releasing tension, leading to a more holistic sense of well-being. Somatic art therapy can be used in helping individuals with addiction issues, individuals with ADHD, and those with a history of trauma (childhood trauma or adult trauma).
At Montreal Art Therapy Centre, our team of licensed art therapists is dedicated to supporting you on your healing journey. If you have any questions or would like to get in touch, please reach out to us here. Our art therapists in Montreal, Pointe-Claire and Brossard are ready to accept new clients.
You can contact us by phone at 514-999-3414 or email us at info@montrealarttherapy.com
Written by: Linxuan (Skyler) Li
Edit by: Reyhane Namdari
References:
Dickinson, E. (2004). Christopher Germer, Ph.D.
Stress management: Relaxing your mind and body. MyHealth.Alberta.ca Government of Alberta Personal Health Portal. (n.d.). https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=uz2209 U.S.
Department of Health and Human Services. (2024, June 17). Mindfulness matters. National Institutes of Health. https://newsinhealth.nih.gov/2012/01/mindfulness-matters#:~:text=Studies%20suggest%20that%20mindfulness%20practices,life%20and%20improved%20self%2Desteem.
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