Don’t you wish it was that easy? Attitude is everything, but life throws curves at you when you least expect it and it can ruin your whole day, month or year. What counts in life is how many times we get up after being knocked down and what we take away from each experience.
Researchers at the Yale School of Public Health showed that, of two groups with different views of aging, the people who felt good about older people were 44 percent more likely to recover from a severe disability than those with negative views.
“This result suggests that how the old view their aging process could have an effect on how they experience it,” noted Becca Levy, PhD, director of the Social and Behavioral Sciences Division at the Yale School of Public Health, in a press release. “In previous studies, we have found that older individuals with positive age stereotypes tend to show lower cardiovascular response to stress and they tend to engage in healthier activities, which may help to explain our current findings.”
Recovery from disability was equated with being able to perform four routine activities: bathing, dressing, moving from a chair and walking. Doing well in these things is associated with longer life expectancy and lower use of healthcare facilities.
In general, studies show that people who maintain a positive attitude tend to make healthier lifestyle choices. According to a Mayo Clinic study, people with a positive attitude get more physical activity, follow a healthier diet and have lower rates of smoking and alcohol consumption.
According to HelpGuide.org, Mindfulness is the practice of purposely focusing your attention on the present moment—and accepting it without judgment.
Mindfulness is now being examined scientifically and has been found to be a key element in happiness. The cultivation of mindfulness has roots in Buddhism, but most religions include some type of prayer or meditation technique that helps shift your thoughts away from your usual preoccupations toward an appreciation of the moment and a larger perspective on life.
Mindfulness improves well being
- Increasing your capacity for mindfulness supports many attitudes that contribute to a satisfied life.
- Being mindful makes it easier to savor the pleasures in life as they occur, helps you become fully engaged in activities, and creates a greater capacity to deal with adverse events.
- By focusing on the here and now, many people who practice mindfulness find that they are less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are better able to form deep connections with others.
Mindfulness Improves Physical Health
If greater well-being isn’t enough of an incentive, scientists have discovered the benefits of mindfulness techniques help improve physical health in a number of ways. Mindfulness can:
- Help relieve stress
- Treat heart disease
- Lower blood pressure
- Reduce chronic pain
- Improve sleep
- Alleviate gastrointestinal difficulties
In recent years, psychotherapists have turned to mindfulness meditation as an important element in the treatment of a number of problems, including:
- Depression
- Substance abuse
- Eating disorders
- Couples’ conflicts
- Anxiety disorders
- Obsessive-compulsive disorder
Some experts believe that mindfulness works, in part, by helping people to accept their experiences—including painful emotions—rather than react to them with aversion and avoidance.
It’s become increasingly common for mindfulness meditation to be combined with psychotherapy, especially cognitive behavioral therapy. This development makes good sense, since both meditation and cognitive behavioral therapy share the common goal of helping people gain perspective on irrational, maladaptive, and self-defeating thoughts.
Mindfulness Techniques
There is more than one way to practice mindfulness, but the goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment. This allows the mind to refocus on the present moment. All mindfulness techniques are a form of meditation.
Basic mindfulness meditation – Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.
Body sensations – Notice subtle body sensations such as an itch or tingling without judgment and let them pass. Notice each part of your body in succession from head to toe.
Sensory – Notice sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.
Emotions – Allow emotions to be present without judgment. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.”
Accept the presence of the emotions without judgment and let them go.
Urge surfing – Cope with cravings (for addictive substances or behaviors) and allow them to pass. Notice how your body feels as the craving enters. Replace the wish for the craving to go away with the certain knowledge that it will subside.
Another technique:
Learning to stay in the present
A less formal approach to mindfulness can also help you to stay in the present and fully participate in your life. You can choose any task or moment to practice informal mindfulness, whether you are eating, showering, walking, touching a partner, or playing with a child or grandchild. Attending to these points will help:
- Start by bringing your attention to the sensations in your body
- Breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully.
- Now breathe out through your mouth
- Notice the sensations of each inhalation and exhalation
- Proceed with the task at hand slowly and with full deliberation
- Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.
When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.
We live in a go, go, go society and tend to lose sight of the “stop and smell the roses,” mentality, or the keen awareness of a child. If we but took time for these few actions, we just might enjoy life a little more and may forget the pains of aging for a short while. Get started, what do you have to lose.
Peace & Love,
April Williams
