Mindfulness in a Hectic World

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Most of us are multitaskers. It's what we do to accomplish everything we expect of ourselves—working, volunteering, helping overextended children, troubled partners, grieving friends, or aging parents. Then there are concerns about the economy and the world situation. The result? We feel pressured, stressed, and unable to concentrate. We rush through activities without paying attention, snack and overeat without noticing, and listen to friends or colleagues without really hearing them. One antidote is to practice mindfulness.

What is mindfulness?

Mindfulness is the practice of purposely focusing your attention on the present without drifting into concerns about the past or future or getting caught up in making judgments about what's happening. The cultivation of mindfulness has its roots in Buddhism, but most religions include some practice aimed at shifting our thoughts away from distractions or preoccupations toward an appreciation of the moment. And mounting scientific evidence suggests it can increase enjoyment of life and improve emotional and physical health. Mindfulness techniques can help relieve stress and alleviate conditions such as high blood pressure, chronic pain, sleep problems, and gastrointestinal difficulties. People who practice mindfulness say they're less preoccupied with success and self-esteem and more open to deep connections with others. Many psychotherapists now incorporate mindfulness practices in the treatment of problems such as depression, substance abuse, couples' conflicts, and anxiety disorders. Mindfulness doesn't replace traditional therapies and medications, but it may help these treatments work better.

Becoming more mindful

A common way of promoting mindfulness is through meditation, which typically involves sitting quietly for 20 to 30 minutes and using a repeated phrase, the breath, or an image to help focus attention and quiet the parade of distracting thoughts that arise. If your mind wanders, you gently redirect it to the present. The challenge lies in not latching onto any particular thought, emotion, or sensation. It takes practice, and you may want to start by going to a class, but you can learn it on your own by following instructions in books or on tape. (For a list of resources, visit www.health.harvard.edu/womenextra.)

You can also increase mindfulness in less formal ways. Slow down as you go about everyday activities. Do one thing at a time, and bring your full awareness to the activity and your experience of it. For some specific suggestions, see "Mindfulness in Daily Life."

Mindfulness in daily life

Make a common daily occurrence—answering the phone or buckling your seat belt—a reminder to focus on the present, think about what you're doing, and observe yourself doing it.
Pay attention to your breathing when you stop at red lights.
Find a task you usually do impatiently or unconsciously—like waiting in line or brushing your teeth—and devote your full attention to the thoughts, sensations, and feelings you're experiencing.
Before going to sleep and on waking, take a few slow, "mindful" breaths. Focus on the effects of your breathing on your nostrils, lungs, and abdomen.
If the present moment is stressful—perhaps you're about to speak in public or have a medical test—observe your thoughts and emotions and how they affect your body.

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