Crafting a moment of mindfulness - How to find time to be mindful when life is busy
Mindfulness is now firmly entrenched in our consciousness, but how can we find a moment to fit mindfulness into our busy modern day lives?
CRAFTING A MOMENT OF MINDFULNESS
By Joyce Chong and Megan Nielsen
Mindfulness. Since our clinical psychologist Annie first wrote in her article Confessions of a Mindfulness Sceptic way back in 2016, research supporting the benefits of mindfulness across a range of populations and presenting concerns has continued to explode[1][2][3]. We have seen a proliferation of mindfulness activities in our collective consciousness – mindful eating, mindful walking, mindful meditation, mindful communication, mindfulness-based stress reduction, mindfulness based cognitive therapy. There are apps, blogs, and workshops all designed to help us become more mindful, be more present, and be more relaxed. And yet… in our busy, modern-day lives, is mindfulness just another thing that we should be doing, yet another additional wellbeing activity to get on top on?
(Even more reasons) Why we should get into mindfulness
Mindfulness is not a flash in the pan, it’s not a fleeting fad. It has its roots in Eastern religion, and was brought sharply into secular focus by Jon Kabat-Zinn (most famously through Mindfulness-Based Stress Reduction). Over the years, it has exploded in popularity due to its many benefits, including:
Improvements in physical health[9]
Yet…often when we know we should do something, we may experience mild resistance, or feel overloaded by mindfulness being yet. another. thing. on our ever-expanding To Do list when we are already overwhelmed by our busy schedules. So…what’s the solution when you don’t have a solid hour each day to focus on meditating?
Crafting moments of mindfulness in a busy schedule
Well, here at The Skill Collective we’re BIG fans of practicality, and if that means finding ways to incorporate mindfulness into everyday routines, we’re all for it. Everyday mindfulness is about performing everyday activities with intent to be mindful and ‘all in’ with your focused attention. Easy ways to engage in everyday mindfulness include mindful eating and mindful walking, being mindful on your commute to and from work, or even mindfully brushing your teeth or washing your hair.
But if we are looking to supercharge our mindfulness activities, then why not dip into those types of activities many of us have in our back pocket… our hobbies. Many of us have some sort of hobby that we enjoy, and find meaningful to us. In fact, hobbies are an ideal choice for practising mindfulness because:
We’re more likely to engage with them because we are already interested in them, find them enjoyable, allow us to be creative, and give us a sense of achievement. This is a great contrast to the passive down time we get by flopping on the couch and scrolling through social media.
They often require our minds to focus on what we are doing, which enables us to tune out of worries and rumination that may otherwise consume our attention.[10]
Hobbies often have a repetitive element to them (e.g. practising a musical piece, weeding the garden, writing or journaling, hiking, practising a golf swing, kneading bread, knitting a sweater), and animal studies have shown that repetitive movements are linked to increases in serotonin and dopamine which adds to the feel-good factor.[11][12][13]
Indeed, when we look at research into mindfulness in what we could consider hobby-based activities we find a strong link between mindfulness and improvements to wellbeing in the literature on art therapy, with increasing focus into the benefits of crafts such as knitting, sewing, and mending on improved wellbeing and decreased stress levels. [14][15][16]
How do we ‘do’ mindfulness when it comes to hobbies?
If the manner in which you’re most familiar with mindfulness is through mindfulness meditation, as popularised by apps such as Headspace and Smiling Mind, applying everyday mindfulness to your hobbies may take a bit of practice. For any activity, being mindful means:
Paying attention in a particular way so you’re noticing feedback from all of your senses
…on purpose so you’re attuned to what you’re doing, and not much else
…in the present moment, rather than on a conversation you had yesterday or what you’ll make for dinner tonight
…and non-judgementally such that you’re noticing and describing, rather than judging experiences as being positive or negative.
And that’s it, really! Of course, while it sounds simple, mindfulness can be tricky. Your mind will wander, and you may notice unpleasant sensations, thoughts, and negative emotions come to the fore. That is fine, and part of mindfulness. Through regular practice, it will become easier to redirect your focus to the task at hand.
Now for a deep dive into ‘doing’ mindfulness when it comes to hobbies, we’ll hand over now to the amazing Meg Nielsen from Megan Nielsen Patterns to show us how it’s done. Not only is Meg an amazing pattern designer who lives and breathes all things sewing-related, she is a big believer in good psychological health and resilience. From what started out as a hobby, Meg has turned it into a passion, a business (did we mention she was named in the 2020 40 Under 40 Business Award in Western Australia?), and also built an amazing sewing community around her which also goes to show the benefits (not just mindfulness-based!) that hobbies can bring.
Hi, I’m Meg from Megan Niesen Patterns, and I’m thrilled to share with you the many ways in which sewing helps with mindfulness, mental health and wellbeing.
I have a tendency to stress, overthink, ruminate and allow the worries of the day, life and world in general take over my mind. Intentionally removing my mental attention from these negative pursuits is something that I have actively been learning to do over many years – and will probably continue to keep learning throughout my life.
Along with prioritizing intentional prayer and quiet moments each morning, engaging with creative hobbies and participating in the creative community have been integral to my mental health.
There are so many ways that I’ve found my creative hobbies help me to remain mindful and connected and I’m excited to share few today!
Mindfulness when learning something new
I will often pick up a new creative hobby as I seek out the “beginner state” – that period of time where you don’t know what you are doing and are learning and engrossed. I love the beginner state and I find the state of learning naturally mindful. Since you don’t know what you’re doing when it comes to learning a new skill, you more naturally need to focus on the task at hand with an open purposeful attitude. I’ve learnt knitting, screen printing, shoe making, crochet, quilting, embroidery, sketching, painting and of course garment sewing (my true love). Beyond the initial state of learning, I find that in general I think sewing and crafting are full of activities that if done mindfully are incredibly restful. I find all stages of the process of making something fully engaging, and they force me to focus my attention on the present with a purpose and often include repetitive quiet actions.
Mindfulness when planning my next project
For anyone who sews, ironing and cutting your fabric before you begin sewing can often be considered an inconvenience before a project can begin. But I look forward to this preparation stage and I often use this time to be more mindful and present, in the place of more passive relaxation like watching tv. I tend to save my cutting out for the evenings when my children are asleep. I enjoy the process of wiping down my dinner table, carefully ironing and pressing the fabric, laying pattern pieces out, pinning and thoughtfully cutting. I’m known for my love of carefully matching stripes and prints in fabric, and part of the reason I do it so often is an intentional decision not just to enjoy the challenge, but knowing how much it engrosses my attention. It’s hard for your mind to wander when you are fully focused on matching stripes! An evening spent carefully preparing and cutting out fabric leaves me more calm and ready for sleep than anything else, as well as fully prepared to tackle my sewing project when I next have the time to.
Mindfulness in activity - Removing distractions.
I am an extrovert by nature, I really enjoy human interaction and have never enjoyed being on my own, but I’m learning the important of intentional quiet. When engaging in a hobby for relaxation I like to remove all distractions like the tv, music or being near other people. Ideally I find making something in a quiet room or during the evenings on my own allows me to give my full attention to the task and helps me remain more relaxed.
Mindfulness in activity - Embroidery and hand sewing
My number one go to activity for hobby based mindfulness is hand sewing. I will often choose to hand sew a hem or add embroidery to a project knowing that it will force me to sit quietly with a cup of tea and focus on the task.
One such activity is Sashiko stitching, which at its core is repetitive and asks the maker to focus on the rhythm of stitching whilst appreciating the materials and connecting with what you are making. As you can see from the photos below, Sashiko is a series of simple stitches, done repetitively.
Sashiko is the perfect activity for a spot of mindfulness for me because:
I focus on just a few simple elements: The feel of the fabric, the delicate thread, the needle, and the repetitive movement of my hand stitching.
The repetitive needle action is incredibly soothing, and I often look up surprised to see how much time has passed.
In addition to Sashiko stitching, there are plenty of other forms of sewing and embroidery projects that I’ve dipped into this past year to help me remain mindful and restful. Here are some other examples of me crafting my moments of mindfulness!
lf you’re keen to learn more about mindfulness and sewing, or to see me deep in Sashiko stitching, head on over here and here. Here’s to crafting many more mindful moments!
REFERENCES
[1] Querstret, D., Morison, L, Dickson, S., Cropley, M., John, M. (2020). Mindfulness-based stress reduction and mindfulness-based cognitive therapy for psychological health and well-being in nonclinical samples: A systematic review and meta-analysis. International Journal of Stress Management, 27, 394-411.
[2] Sanada, K., Montero-Marin, J., Barcelo-Soler, A., Ikuse, D., Ota, M., Hirata, A., Yoshizawa, A., Hatanaka, R., Valero, M., Demarzo, M., Campayo, J.G., & Iwanami, A. (2020). Effects of mindfulness-based interventions on biomarkers and low-grade inflammation in patients with psychiatric disorders: A meta-analytic review. International Journal of Molecular Sciences, 21, 2484.
[3] Goldberg, S.B., Riordan, K.M., Sun, S., & Davidson, R.J. (2021). The empirical status of mindfulness-based interventions: A systematic review of 44 meta-analyses of randomized controlled trials. Perspectives on Psychological Science: A journal of the Association of Psychological Science doi: 10.1177/1745691620968771.
[4] Chiesa, A., Calati, R., Serretti, A. (2011). Does mindfulness training improve cognitive abilities? A systematic review of neuropsychological findings. Clinical Psychology Review, 31, 449-464.
[5] Chambers, R., Lo, B.C.Y., & Allen, N.B. (2007). The impact of intensive mindfulness training on attentional control, cognitive style, and affect. Cognitive Therapy and Research, 32, 302-322.
[7] Carsley, D., & Heath, N.L., (2018). Effectiveness of mindfulness-base colouring for test anxiety in adolescents. School Psychology International, 1-22. doi: 10.1177/0143034318773523 journals.sagepub.com/home/spi
[8] Segal, Z.V., Williams, J.M.G., Teasdale, J.D. (2002). Mindfulness-based cognitive therapy for depression: A new approach to preventing relapse. Guilford Press.
[9] Pascoe, M.C., Thompson, D.R., Jenkins, Z.M., & Ski, C.F. (2017). Minfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 95, 156-178.
[10] Wharton, E., & Kanas, N. (2019) Mindfulness-Based Stress Reduction for the Treatment of Anxiety Disorders, International Journal of Group Psychotherapy, 69, 362-372, doi: 10.1080/00207284.2019.1599289
[11] Lambert, K.G. (2006). Rising rates of depression in today’s society: Consideration of the role of effort-based rewards and enhanced resilience in day-to-day functioning. Neuroscience and Biobehavioral Reviews, 30, 497-510.
[12] Jacobs, B., 1994. Serotonin, motor activity and depression-related disorders. American Science, 82, 456–463.
[13] Treadway, M.T., & Lazar, S.W. (2009), The neurobiology of mindfulness. In F. Didonna (ed.). Clinical Handbook of Mindfulness. Springer.
[14] Monti, D. A., Peterson, C., Kunkel, E. J. S., Hauck, W. W., Pequignot, E., Rhodes, L., et al. (2006). A randomized, controlled trial of mindfulness-based art therapy (MBAT) for women with cancer. Psychooncology 15, 363–373. doi: 10.1002/pon.988
[15] Hinchey, L. M. (2018). "Mindfulness-Based Art Therapy: A Review of the Literature." Inquiries Journal, 10(05). Retrieved from http://www.inquiriesjournal.com/a?id=1737
[16] Twinnger Holroyd, A. (2016). Perceptions and practices of dress-related leisure: shopping, sorting, making and mending. Annals of Leisure Research, 19, 275-293. https://doi.org/10.1080/11745398.2015.1111148
What to do in case of a panic attack
What is a panic attack, and what can you do about it? Read on for our tips on how to manage it ‘in the moment’, and what to do after the panic attack has passed.
what is a panic attack?
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5; p. 214 [1] ), panic attacks refer to a sudden surge of intense anxiety and discomfort that peaks within minutes, and is defined by several symptoms including increased heart rate, trembling, shortness of breath, chest discomfort, tingling, nausea, feeling detached, and fear of losing control or of dying. Panic attacks are estimated to affect 40% of Australians at some point in their lives. [2]
Panic attacks can be unexpected (for example as in the case of Panic Disorder), or they can be quite specific to certain situations. For example, they may occur:
In social situations (e.g. public speaking, performing)
When faced with specific phobias (e.g. spiders, snakes, heights, flying)
Around injections/blood (e.g. visit to the dentist, immunisations)
Related to traumatic incidents (e.g. reminders of car accidents or traumatic surgery)
When thinking about your health (e.g. jumping to the ‘worst case scenario’ about a health symptom)
When you feel trapped (e.g. in enclosed spaces such as lifts, buses, trains)
After a panic attack, worrying may set in - What if it happens again? What if you can’t cope? What if there’s no one around when it happens? What if it happens and you can’t escape?
You may then start to avoid places you’re unfamiliar with, or where you’ve previously felt anxious. You may turn to carrying medication ‘just in case’ you need it, or only going places when a familiar person is with you. Over time you may find:
Your idea of what’s safe in this world shrinks, to the point where you’re very limited in where you will venture and what things you will take on
You develop a series of subtle avoidances (e.g. rather than escape altogether you may have ‘safety figures’ or ‘safety behaviours’).
Your mood suffers because of how much your fear holds you back, and its effect on your quality of life.
Given how distressing panic attacks can be, the impact on an individual’s quality of life can be devastating. They can also lead to repeated presentations to medical practitioners for the distressing physical symptoms.
WHAT causes PANIC ATTACKS?
Several factors come to mind when consider what causes panic attacks: [3] [4]
Family history. Twin and family studies of Panic Disorder revealed that genes make a significant contribution to the emergence of panic disorder.
Your health. Some medical conditions may yield symptoms that mimic panic symptoms, including thyroid diseases, cardiac diseases, and respiratory disorders. The use of stimulants such as caffeine and nicotine can also contribute to your experience of a panic attack.
The degree of stress experienced. Sometimes a panic attack may be brought on by a clear and ‘significant’ trigger, for example, having to give a speech in front of 100+ people. At other times, it may be harder to find a clear trigger, but upon reflection you may be able to see that you’ve experienced heightened levels of anxiety in preceding weeks.
Your thoughts. Panic attacks arise when you perceive there to be a threat. How you think has the capacity to ‘ramp up’ your anxiety.
WHAT CAN BE DONE TO HELP WITH PANIC ATTACKS?
When it comes to helping with your panic attacks let's approach it from two angles.
While we can look at what to do to calm down the immediate panic symptoms so that you're better able to cope with the distress, we strongly encourage that you also seek assistance to address the anxiety in the longer term.
We've outlined these two approaches and you can also grab the printable tip sheet below (and also get access to our Resource Library of tip sheets).
WHAT TO DO WHEN YOU'RE IN THE MIDDLE OF A PANIC ATTACK
Slow down your breathing as this will help to decrease your anxiety. Start by holding your breath while counting to ten, then breathe in over four seconds and out over another four seconds. Breathe from your diaphragm rather than your chest, and continue for 5 to 10 minutes, repeating if necessary.
Check your thoughts in case they’re escalating your panic symptoms. Catastrophising about the worst case scenario can increase your panic symptoms. Instead, look to test if the thoughts are true (e.g. Is it the case that no one will help if I have a panic attack in public? Have I ever heard of someone passing out from a panic attack?). Alternatively, you can try to take a mindfulness approach by letting the thoughts come and go without getting caught up in them.
Keep in mind that the panic attack will eventually subside. It may not feel pleasant in the meantime, but it will pass. Think of it as ‘surfing’ the wave of anxiety.
WHAT TO DO A LITTLE LATER FOLLOWING A PANIC ATTACK
After the panic attack it’s helpful to take action to help manage your panic attacks in the longer term. Steps that you can take include:
Ruling out any underlying medical conditions in consultation with your health professional. Some medical conditions (e.g. respiratory conditions, cardiac diseases, thyroid diseases) may contribute to the experience of panic symptoms.
Making lifestyle changes to keep your overall stress levels down, including:
Decreasing strain on your body by limiting the use of stimulants that may produce panic-like symptoms (e.g. excessive caffeine consumption may lead to heart palpitations).
Engaging in aerobic exercise on a regular basis.
Look to improve manageable sources of stress by developing skills including stress management, time management, and developing efficient processes to streamline your life and decrease your daily hassles.
Seeking assistance from a mental health professional such as a psychologist to learn skills to help you manage the anxiety. Psychological treatment options shown to be effective include:
Cognitive Behaviour Therapy which includes exposure therapy in the forms of graded exposure and also interoceptive exposure (which is exposure to those uncomfortable panic symptoms). This is the treatment that has the strongest evidence-base for Panic Disorder. [5]
Acceptance and Commitment Therapy.
Mindfulness (either on its own, or as part of Mindfulness-based Cognitive Therapy or ACT).
Our psychologists who help with panic
REFERENCES
[1] American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Washington: American Psychiatric Association.
[2] https://au.reachout.com/articles/what-are-panic-attacks
[3] Lam-Po-Tang, J. (2011). Panic disorder and agoraphobia. Australian Doctor, 28 October 2011, 29-36.
[4] Hettema, J.M., Neale, M.C., & Kendler, K.S. (2001). A review and meta-analysis of the genetic epidemiology of anxiety disorders. American Journal of Psychiatry, 158, 1568-1578.
[5] Australian Psychological Society (2018). Evidence-based psychological interventions in the treatment of mental disorders: A review of the literature (4th ed.). https://www.psychology.org.au/getmedia/23c6a11b-2600-4e19-9a1d-6ff9c2f26fae/Evidence-based-psych-interventions.pdf
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Confessions of a mindfulness sceptic...
Mindfulness...it's everywhere we look, and it permeates every aspect of our lives. But is mindfulness the miracle cure it's touted to be?
confessions of a mindfulness sceptic
Mindfulness. Previously reserved solely for eastern philosophy and hardcore yoga addicts, in 2016 mindfulness has well and truly entered the mainstream.
Walk past a self-help section at a bookstore, browse a blog on wellness and healthy living, chat with the mums at the playground and no doubt before long you will find yourself confronted with someone extolling the virtues of mindfulness.
Mindfulness is taught at our schools and workplaces, it’s encouraged as a way to de-stress, get sleep, reduce anxiety and probably lose 5kg in the process. A modern panacea for pretty much anything that ails you. But is mindfulness a miracle cure or snake oil?
THE CASE FOR SCEPTICISM WHEN IT COMES TO MINDFULNESS
Now as a psychologist, this writer should be all about mindfulness. This is a golden age for mindfulness, a win for mental health! Shouldn’t I be itching to settle in to twice daily, hour-long mindfulness meditation sessions?
Maybe I should. But I’m not. Confession time – I’m just not a fan. So let me lay it all out on the table. Here are the reasons why I’m a mindfulness sceptic.
1. MINDFULNESS IS boring.
Come on, be honest now. It’s sitting there doing nothing. Deliberately doing nothing. Sure, you’re being mindful of everything that’s happening in the moment, but if you’re just sitting there, that adds up to not much. Even trying a 20 minute guided mindfulness exercise, I have to admit to boredom creeping in.
2. MINDFULNESS HAS NO CLEAR RESULT.
This is especially hard for those of us who are just a tiny bit perfectionistic and results-oriented. What if I were doing it to train my thoughts to never be negative? Well, that would be a result; that would be something worth putting in the hard yards for.
But one of the key elements of mindfulness is that you are not trying to change anything, but simply to observe. Practising true acceptance of everything you notice in the moment means that if you’re looking for a nice measurable change as a result, you’re not doing it for the right reasons.
3. MY THOUGHTS DON’T TURN OFF DURING MINDFULNESS.
Some people have the misconception that mindfulness is about learning how not to think. And it’s true, people who practice mindfulness meditations regularly do report a slowing of the mind, or a reduction in the running-like-a-freight-train type thoughts. But there’s no turning your thoughts off completely.
Trying to clear an unclearable mind? Now that sounds like a recipe for frustration.
4. I FEEL AWFUL AND IN PAIN A LOT OF THE TIME. WHY WOULD I DRAW ATTENTION TO IT WITH MINDFULNESS?
Here’s another tricky one. Mindfulness calls on you to “tune into” or be mindful of every part of your experience. Pay attention to your emotions, whether they are happiness, sadness or panic. Be present with your thoughts, whether they are saying “I am content in all situations” or “I am a worthless human being”. Bringing you closer to your experience in the moment can bring you back in touch with yourself. But it can also bring you closer to your pain.
5. I’m too lazy to be consistent ENOUGH WITH MINDFULNESS to see the benefits
Most proponents of mindfulness meditation advocate that you need to start at around two sessions a day, for 20 minutes each. And you must stick with this for around 3 months to see the benefits.
Now, is 20 minutes really all that much time? No, I guess not, but every day? For weeks on end? While I’m thinking of all the more productive things I could be doing? I’m afraid I just don’t have the staying power.
I’d say I have a pretty strong case for throwing the towel in. But in an effort to give mindfulness just one more chance, I thought I should look into the research to see just what it is about mindfulness that works. Here’s what I found:
THE BENEFITS OF MINDFULNESS: WHAT RESEARCH TELLS US
Mindfulness has been found to:
Improve concentration and mental clarity
Increase self control
Improve working memory
Increase tolerance to painful emotions
Increase kindness, acceptance and compassion towards others and self [1]
They all sound like good things, but how can we be sure it was actually practicing mindfulness that led to these changes?
Well, several studies have been conducted on people who are new to mindfulness. In these studies individuals identified what they would like to work on, such as symptoms of distress, depression or concentration. Then they are divided into two groups, with one group given mindfulness training while the other group isn’t, to test the impact that mindfulness had on the areas they would like to work on.
One such study found that mindfulness training led to fewer negative emotions, fewer depressive symptoms and less stewing over unhelpful thoughts. Those who received mindfulness training also demonstrated longer concentration span, and significantly better memory capacity.[2]
But just one study doesn’t prove much right? Well, maybe not but there have been plenty more. A recent meta-analysis (which means a study of lots of different studies) gathered together evidence from 39 different studies all testing the benefits of mindfulness that all found support for mindfulness as a way to reduce anxiety and depression. [3]
So that does sound kind of great and things seem to be swinging in favour of mindfulness. But what about all the work it takes to do mindfulness? Who has the time and dedication for that? Well, maybe it doesn’t have to be as much work as it seems. Remember the first study I told you about? Those participants only practiced mindfulness for 10 days to get those benefits.
And here’s something even more encouraging. In another study – where half of the participants received mindfulness training and the other half didn’t – all participants then watched three movie clips. One clip was a happy one, one was a distressing one, and one was a mix of both. Those who underwent mindfulness training showed more positive emotions after watching the happy clip, and fewer negative emotions after watching the mixed clip. [4]
So maybe there is some truth in mindfulness bringing your attention to your pain when you are feeling bad. But if it also means that you can feel happier during the happy times, and less sad during the sad, then maybe it’s worth it. And the best bit is yet to come. The “mindfulness training” that the people in this study did? Just one session lasting 10 minutes.
Now that’s something even a mindfulness sceptic can achieve! And that’s the thing about mindfulness. Different people have packaged it up in different ways. A lot of people who have jumped on the mindfulness bandwagon have embraced the “twice a day for at least 20 minutes” kind of regime. And if they can stick to that, that’s great.
But mindfulness isn’t just for those dedicated few. At its core, mindfulness is about paying attention. Being completely in the present as each moment unfolds, rather than having your head stuck in the past or worrying about the future. And you could do that for 30 minutes or for just 30 seconds. You could do it in a tranquil rainforest, at a party, in traffic or when surrounded by screaming toddlers. Just because your life is busy and hectic, doesn’t mean mindfulness isn’t an option for you. And as the studies have shown, maybe even a little bit of mindfulness can still be a good thing.
So now that the results are in, am I going to turn into a mindfulness fanatic, who can’t get my without my hour long meditation? Probably not. But taking time to non-judgementally tune into my thoughts, feeling and physical sensations as a quick touchstone during the day? Remembering that it’s only the present moment you have to live in, and that each moment will pass? Even a sceptic can achieve that. Now that’s something to be mindful of.
Annie
REFERENCES
[1] Davis, D.M., & Hayes, J.A. (2011). What are the benefits of mindfulness? A practice review of psychotherapy related research. Psychotherapy, 48, 198-208.
[2] Chambers, R., & Allen, N.B. (2008). The impact of intensive mindfulness training on attentional control, cognitive style and affect. Cognitive Therapy and Research 32, 303-322
[3] Hoffman, S.G., Sawyer A.T., & Oh, D. (2010). The effect of mindfulness based therapy on anxiety and depression: A metaanalytic review. Journal of Consulting and Clinical Psychology 78, 169 – 183.
[4] Erisman, S.M., & Roemer L. (2010). A preliminary investigation of the effects of experimentally induced mindfulness on emotional responding to film clips. Emotion 10, 72–82.
Mindfulness is now firmly entrenched in our consciousness, but how can we find a moment to fit mindfulness into our busy modern day lives?