Introduction to Mindfulness Meditation: A Tool for Emotion Regulation and Positive Behavior Change
Mindfulness and mindfulness meditation can be incredibly useful tools for decreasing stress and making healthy behavior changes. Mindfulness can even help manage drug or nicotine cravings, reduce impulses to engage in unhelpful behaviors like avoidance (e.g. procrastinating), and allow space for emotions while navigating life. There is even research underway to see if teaching mindfulness in schools is an effective or feasible way of teaching stress management to students, which makes sense, considering learning mindfulness can improve emotional intelligence.
To put it simply, “mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally” (Jon Kabat Zinn). Practicing mindfulness with guided meditations is a great way to improve mindfulness skills, but ultimately mindfulness can be practiced throughout the day in just about any scenario.
Below we’ve laid out the core structure of a basic mindfulness meditation. However, if you are a beginner with this style of meditation, it might be easier to listen to a guided mediation such as one of these ones from the UCLA.
A Step by Step Mindfulness Practice:
1. Set aside time for a few five-minute sessions each day (or whatever length of time and schedule feels manageable; the important part is to start doing it on a regular basis). You can increase the length of sessions as your meditation skills grow. Set a timer if you need to!
2. Get into a comfortable position, perhaps sitting or laying down (so long as you don’t fall asleep), and close your eyes.
3. Observe your thoughts and feelings, simply taking note of where your mind is going.
4. Describe your observations (e.g. “I am feeling afraid that I won’t finish that assignment on time”).
5. Allow yourself to participate in the emotion associated with that observation for a moment, and recognize that it is just a feeling.
6. Let the emotion or thought go, and gently redirect your attention back to what is happening in the present moment.
7. Repeat steps 3 to 6 throughout the duration of this practice.
Remember to do all of this with a non-judgemental attitude towards your emotions (i.e. avoid “I shouldn’t be thinking/feeling this” types of thoughts), and effectively (i.e. focusing on what works for you, not what isn’t working). It’s important to note that the goal is not to avoid thoughts or emotions, but to embrace them, let them go, and then redirect your attention to what you are feeling and noticing in the present moment. In other words, notice what you are noticing.
With practice and a little discipline, mindfulness can help us reduce stress, regulate our emotions, and reach our goals. If you feel like your emotions are beyond your control and you need help overcoming difficulties in your life, Seattle Counseling Service or Crisis Connections may be able to help.
Additional Mindfulness Meditation Resources
Guided Meditations
Three minute breathing space (video)
Free guided meditations from the UCLA (English/Español)
Mindfulness Information
Jon Kabat-Zinn explaining mindfulness
Mindfulness and Dialectical Behavioral Therapy
Full Catastrophe Living By Jon Kabat-Zinn
Other Resources
YouCan.org Stress reduction resources
Visit your app store to download free or low-cost apps to help guide your meditation.