Food for Thought

Dr. Leta A. Livoti Ph.D

 What is this thing called mindfulness?  

Mindfulness consists of paying attention to an experience from moment to moment - without drifting into thoughts of the past or concerns of the future, or getting caught up in thoughts or opinions about what is going on.  

It is the practice of becoming more intentional with your actions.  

With respect to emotion it is becoming more mindful to - aware of - the emotions you experience, as you are experiencing them.  

You become more participatory in your own life and experiences.  

You become more present and alive in each moment you live.  

Take your emotions for what they are.  Simply accept them as they come.  

Regardless of whether you might consider an emotion to be “good” or “bad,” make an effort to look at it without imposing a value on it.

Most people tend to assume that they are aware of their thoughts and feelings and that there is no need to cultivate this practice.  

This is often a mistaken belief.  

For example, if someone says something insulting or hurtful, it is natural for us to feel hurt or anger.  

This happens very fast and our breathing, heart rate and blood pressure, all change suddenly.  

These may change  without our knowledge and certainly without our permission.  

We also continue to remain in such a state even after the person has ceased being hurtful.  

The mind keeps going over and over what was said, the tone, the look, etc.  

The mind gets glued to these mental images which keeps stirring up the feelings of hurt and anger.  

Even if someone  else is nice to us, we may not notice.  After a time those feelings leave our consciousness and become dormant.  

However we may suddenly remember the incident and once again the heart rate, breathing, etc., change.  

No one is insulting us now, it is purely a memory but the mind treats it as real.

In Buddhism mindfulness is a tool for wisdom and enlightenment.  

Recently Western mental health professionals have begun to use mindfulness as a tool for prevention, treatment and rehabilitation for certain disorders.  

The practice of mindfulness can induce relaxation, a physiological response in which blood pressure drops, heart rate slows, and stress hormone levels decrease.

     Here are some simply ways to use mindfulness to make positive changes in your mood and health:

1. Sit alone in a quiet room.  Find a comfortable position.  

Focus your attention on your breathing.

2.  Focus on one task at a time.  

In our multitasking world, we are becoming less able to focus and it affects not only our productivity but our mood and our health.

3.  At mealtime, savor rather than inhale your food.  

Pay attention to what your food looks like on your plate, how it smells, how it tastes.  

Chew it slowly. Be aware of how full you are becoming.  

People often notice that food tastes better this way and is more filling.

4.  Go for a “mindful” walk.  Let all thoughts of the future and past go.  

Notice how the ground feels beneath your feet, how you are breathing.  

Look at your surroundings, the sky, the trees, feel the sun or wind on your face.  Enjoy the walk.

5.  Pay attention to your breathing or surroundings when you stop at a red light.

6.  Find a task that you do automatically like brush your teeth and concentrate on that experience.

     Mindfulness helps us feel better.  

It is used as a remedy for stress, depression, and even chronic pain.

More and more studies show that mindfulness increases enjoyment, improves the ability to cope with illness and improves physical and emotional health.  

It is being taught in clinics, medical centers and workshops throughout the country.  

You might want to give it a try.

Dr. Leta A. Livoti Ph.D., LCSW, LCPC is a psychotherapist In Thompson Falls.  

She can be contacted at 827-0700.