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Embrace Mindfulness Pittsfield, Massachusetts (MA) - Berkshire Health Systems
  1. Home
  2. Programs & Services
  3. Community Outreach Program
  4. Health Take-Away
  5. Embrace Mindfulness

Health Take-Away

Health Take-Away

  • Alcohol's Impact on Breast Cancer Risk
  • Acupuncture Can Help with Relief in Breast Cancer Care
  • Breast Reconstruction Surgery Journey is Personal
  • Building Your Immunity during COVID-19
  • Emotional Toll of COVID-19
  • COVID-19 Anti-Body Testing: What It Tells You What It Won't
  • Treating Varicose Veins
  • Osteopathic Manipulative Medicine: What is OMM
  • Know Your Audiology Options
  • Pets as Therapists
  • Reducing the Stigma of Substance Use Disorder
  • Be Kind to Your Heart
  • Headache Care
  • Managing Presenteeism
  • Don't Struggle with Resolutions
  • Enjoy the Holidays Through the Gift of Giving
  • Seasonal Affective Disorder
  • Save a Life, Lift Your Soul, Give Blood
  • Team Approach for Breast Cancer
  • Surviving Breast Cancer: A Journey
  • Hunger in the Berkshires
  • Vaccinations Help Avoid Needless Risks
  • Embrace Mindfulness
  • Low Carb High Fat Diet has Benefits
  • Probiotics Uses the Good Bugs to Fight the Bad Ones
  • Use the Power of Nature for Better Health
  • Unplug from Online for Better Health
  • Weight Loss Through Narrowing Your Eating Window
  • Mammography and Dense Breast Tissue
  • Medication-Assisted Treatment for Addiction Disorder
  • Smoker or Former Smoker? Lung Cancer Screening is Recommended for You
  • Be Safe When Using Over the Counter Medications
  • Screenings for Colon Cancer
  • Thyroid Health Essential to Metabolism
  • Go for Nutrition that is Heart Healthy
  • High Blood Pressure and Ways to Lower It
  • Hospitalists: Your Around the Clock Caregiver
  • Weight Loss Surgery Has Lasting Impact
  • Can you Find Joy in the Holidays When Sick?
  • Coping with Holiday Depression
  • When Quitting Smoking You May Need to Try and Try Again
  • Vaginal Birth after C-Section
  • New Tool to Assess Breast Cancer Risk
  • Migraines: How to Treat Them
  • Vestibular Care: It's All in Your Ears
  • Prepare for a Healthy Trip Abroad
  • New Moms Encouraged to Breast Feed
  • Language Diversity Important to Healthcare
  • Latest Advances in Joint Replacement
  • Vaping and Nicotine Addiction
  • Urgent Care or Emergency Department
  • Free Medicare Wellness Visit
  • Rehabilitation from Stroke Onset
  • Life Threatening Stroke Can be Prevented
  • Mammography and MRI for Women with High Risk of Breast Cancer
  • Breaking the Silence on Kidney Disease
  • Stop Mindless Eating
  • Hospitals Working to Improve Heart Health
  • Your Healthy Gut Bacteria
  • Give Up Smoking in 2018
  • Healthy Resolutions for 2018
  • Healthy Giving for 2017
  • Concussions: Myths and Truths
  • Celebrate a Thankful & Healthy Holiday
  • Don't Die of Embarrassment: Get Screened for Colon Cancer
  • Don't Let the Flu Get You This Season
  • Advanced Cardiac Imaging
  • Chronic Wound Care
  • What is a Hospitalist?
  • Healthy Heart Rhythms
  • Wellness Coaching
  • Men's Health In Crisis
  • Prevent Stroke or Respond FAST
  • Walking to Good Health
  • Healing Through Acupuncture
  • Self Care is Our Future
  • Family Wellness - Play Together Stay Healthy Together
  • Rewriting Your Book of Life
  • Pre-Diabetes: A Wake-Up Call for Better Health
  • Overcoming Crisis With Resiliency
  • Stepping Off the Slippery Slope
  • Sleep & Wellness: Learning to Cherish Your Sleep
  • Kicking the Habit and Ending the Fear
  • High Blood Pressure: One of the Few Things in Life We Can Control
  • Friendship is Powerful Medicine
  • It's Flu Season: Get the Vaccine!
  • The Healing Power of Gratitude
  • Where's the Joy?
  • New Year's Resolutions to Live By
  • Preventing Falls: A Leading Health Risk for the Older Population
  • Staying Healthy in the Office
  • Exercising at Home and Staying Fit in the Winter
  • Cardiac Rehabilitation: Regaining a Healthier and Better Life
  • Nutrition & Exercise: Two Great Gifts for Children
  • A Screening That Has Saved More than a Million Lives
  • How Walking Can Change Your Life
  • Injury-Free Sports & Activities
  • Have a Healthy Summer
  • Head to a Farmers' Market
  • Just Breathe
  • Lyme Disease Facts
  • Mindful Eating
  • Empathy in Healthcare
  • Preparing Your Family for an Emergency
  • Helping Someone to Cope with Opioid Addiction
  • Breast Cancer Awareness: Mammograms Save Lives
  • Antibiotic Resistance
  • Lung Cancer Screening
  • Giving Thanks
  • Healthy Holidays
  • Alcohol's Impact on Breast Cancer Risk
  • Acupuncture Can Help with Relief in Breast Cancer Care
  • Breast Reconstruction Surgery Journey is Personal
  • Building Your Immunity during COVID-19
  • Emotional Toll of COVID-19
  • COVID-19 Anti-Body Testing: What It Tells You What It Won't
  • Treating Varicose Veins
  • Osteopathic Manipulative Medicine: What is OMM
  • Know Your Audiology Options
  • Pets as Therapists
  • Reducing the Stigma of Substance Use Disorder
  • Be Kind to Your Heart
  • Headache Care
  • Managing Presenteeism
  • Don't Struggle with Resolutions
  • Enjoy the Holidays Through the Gift of Giving
  • Seasonal Affective Disorder
  • Save a Life, Lift Your Soul, Give Blood
  • Team Approach for Breast Cancer
  • Surviving Breast Cancer: A Journey
  • Hunger in the Berkshires
  • Vaccinations Help Avoid Needless Risks
  • Embrace Mindfulness
  • Low Carb High Fat Diet has Benefits
  • Probiotics Uses the Good Bugs to Fight the Bad Ones
  • Use the Power of Nature for Better Health
  • Unplug from Online for Better Health
  • Weight Loss Through Narrowing Your Eating Window
  • Mammography and Dense Breast Tissue
  • Medication-Assisted Treatment for Addiction Disorder
  • Smoker or Former Smoker? Lung Cancer Screening is Recommended for You
  • Be Safe When Using Over the Counter Medications
  • Screenings for Colon Cancer
  • Thyroid Health Essential to Metabolism
  • Go for Nutrition that is Heart Healthy
  • High Blood Pressure and Ways to Lower It
  • Hospitalists: Your Around the Clock Caregiver
  • Weight Loss Surgery Has Lasting Impact
  • Can you Find Joy in the Holidays When Sick?
  • Coping with Holiday Depression
  • When Quitting Smoking You May Need to Try and Try Again
  • Vaginal Birth after C-Section
  • New Tool to Assess Breast Cancer Risk
  • Migraines: How to Treat Them
  • Vestibular Care: It's All in Your Ears
  • Prepare for a Healthy Trip Abroad
  • New Moms Encouraged to Breast Feed
  • Language Diversity Important to Healthcare
  • Latest Advances in Joint Replacement
  • Vaping and Nicotine Addiction
  • Urgent Care or Emergency Department
  • Free Medicare Wellness Visit
  • Rehabilitation from Stroke Onset
  • Life Threatening Stroke Can be Prevented
  • Mammography and MRI for Women with High Risk of Breast Cancer
  • Breaking the Silence on Kidney Disease
  • Stop Mindless Eating
  • Hospitals Working to Improve Heart Health
  • Your Healthy Gut Bacteria
  • Give Up Smoking in 2018
  • Healthy Resolutions for 2018
  • Healthy Giving for 2017
  • Concussions: Myths and Truths
  • Celebrate a Thankful & Healthy Holiday
  • Don't Die of Embarrassment: Get Screened for Colon Cancer
  • Don't Let the Flu Get You This Season
  • Advanced Cardiac Imaging
  • Chronic Wound Care
  • What is a Hospitalist?
  • Healthy Heart Rhythms
  • Wellness Coaching
  • Men's Health In Crisis
  • Prevent Stroke or Respond FAST
  • Walking to Good Health
  • Healing Through Acupuncture
  • Self Care is Our Future
  • Family Wellness - Play Together Stay Healthy Together
  • Rewriting Your Book of Life
  • Pre-Diabetes: A Wake-Up Call for Better Health
  • Overcoming Crisis With Resiliency
  • Stepping Off the Slippery Slope
  • Sleep & Wellness: Learning to Cherish Your Sleep
  • Kicking the Habit and Ending the Fear
  • High Blood Pressure: One of the Few Things in Life We Can Control
  • Friendship is Powerful Medicine
  • It's Flu Season: Get the Vaccine!
  • The Healing Power of Gratitude
  • Where's the Joy?
  • New Year's Resolutions to Live By
  • Preventing Falls: A Leading Health Risk for the Older Population
  • Staying Healthy in the Office
  • Exercising at Home and Staying Fit in the Winter
  • Cardiac Rehabilitation: Regaining a Healthier and Better Life
  • Nutrition & Exercise: Two Great Gifts for Children
  • A Screening That Has Saved More than a Million Lives
  • How Walking Can Change Your Life
  • Injury-Free Sports & Activities
  • Have a Healthy Summer
  • Head to a Farmers' Market
  • Just Breathe
  • Lyme Disease Facts
  • Mindful Eating
  • Empathy in Healthcare
  • Preparing Your Family for an Emergency
  • Helping Someone to Cope with Opioid Addiction
  • Breast Cancer Awareness: Mammograms Save Lives
  • Antibiotic Resistance
  • Lung Cancer Screening
  • Giving Thanks
  • Healthy Holidays

Embrace Mindfulness

Incorporating mindfulness into your busy lives brings peace of mind and body
By Angela Wilson

It only took 10,000 years or so, but the ancient principles of mindful meditation are finally being embraced by mainstream society as a means to cope with everyday stress, appreciate each moment and stay emotionally and physically healthy. No longer the seemingly secret domain of those who sat in lotus positions chanting their mantras, people from all walks of life are incorporating the basic tools of mindfulness into their busy lives.

Mindfulness isn’t a complex concept. As described by one leading teacher, mindfulness is simply being aware of what’s happening right now without wishing it were different. It’s enjoying the pleasant without holding on when it changes (which it will). It’s being with the unpleasant without fearing it will always be this way (which it won’t).  Mindfulness is the ability to pay total attention to the present moment with nonjudgmental awareness, taking the good with the bad, and moving forward.

While simple in practice, the physical, cognitive and emotional benefits of mindfulness can be quite beneficial. Physically, mindfulness meditation has been shown to reduce blood pressure and helps to activate our relaxation response. Cognitively, it has been shown to boost attention and reduce the tendency to become stuck or preoccupied with every little twist and turn in life. Emotionally, mindfulness improves resilience to stress and helps control impulsive reactions.

One good metaphor for the way mindfulness works is like that of the gas and brake pedals in your car. Our inclination these days is to step on the gas and drive our lives at 100 miles per hour, never braking until it’s time to go bed, at which point it’s impossible to decelerate. By consciously practicing some simple mindfulness techniques during the day, we put the brakes on stress, are more likely to enjoy the ride and leave some extra fuel in our tanks.

A few easy mindfulness exercises you can build into your daily schedule:

Breathing to Relax: This is something you can do no matter where you are – at your desk, in a meeting or somewhere else on the job. No one needs to know. Inhale slowly for a count of four. Exhale for a count of six to eight.  Repeat five or six times.  You may quickly notice how this breathing technique helps you feel more relaxed.

Practice the Pause Meditation: Pausing during your day can help reduce stress and increase focus. One easy way is while washing your hands. Feel the water on your hands. Notice its temperature, texture and speed of flow. Feel the soap, smell it, notice your hands being cleansed. Take a few deep breaths.

Release tension from your hips: Using a chair, it only takes a few minutes. In a sitting position, lean forward slightly, place the ankle of one leg onto the knee of the other leg and lightly stretch. Switch to the other side. A variation, sitting forward more, is to extend your leg, heel on floor, and stretch.

Mindful Eating: Before you begin your meal, take a moment to look at and smell your food. Eat slowly and really taste each bite. Try eating in a quiet space without a lot of distractions like TV or the internet. Give thanks.

Mindful E-Mailing: Create boundaries and rules around the amount of time you spend on e-mails, as well as the time of day you are e-mailing.  Be conscious of the tone and wording of your e-mails, resisting the impulse to fire off an e-mail in the heat of the moment.

Just a few touches of mindfulness practice each day become a powerful personal investment in our physical, mental, and emotional health.

Angela Wilson is a licensed mental health counselor and health educator with Berkshire Health Systems.

 

 

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