Mindfulness

I want to include mindfulness as part of my Relaxation feature in my app as it has so many benefits with regards to anxiety and panic, and it is a good thing to practice for general good health. The basic idea of mindfulness is focusing on the present and the “now” – not the past or the future – being mindful of your thoughts, surroundings, etc. It helps you relax, calm down, concentrate, and much more.

I spent some time researching about mindfulness, different mindfulness techniques and also ones for anxiety/panic. Doing this gave me more of an understanding about mindfulness and what it does, as well as giving me an idea of the types of mindfulness techniques I can include in the app.

From what I’ve looked at, it focuses a lot on breathing (which is very important in helping with panic), body sensations, and your thoughts.

Here are some of the techniques/practices that kept cropping up:

  • Basic mindfulness meditation – Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.
  • Body sensations – Notice subtle body sensations such as an itch or tingling without judgment and let them pass. Notice each part of your body in succession from head to toe.
  • Sensory – Notice sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.
  • Observing Your Thoughts
  • Learning to Stay in the Present
  • Mindfulness Bell Exercise
  • Body Scan
  • Mindful Breathing
  • Mindful Observation
  • Mindful Appreciation
  • Mindful Immersion
  • Mindful Listening
  • Mindful Awareness
  • Three Senses
  • Acknowledging Surroundings
  • Anchoring
  • Pause, Observe and Allow
  • Mindful mini-break

As you can see, there are lots of different exercises to do. I won’t include them all in the app, but I will try to include the most important ones and try to combine certain ones if they work well together or are similar.

I’ve also looked at four apps that are based around meditation – I will review these in separate posts.

References:

https://www.helpguide.org/harvard/benefits-of-mindfulness.htm

http://www.drivingpeace.com/simple-dbt-mindfulness-exercises-for-anxiety/#.WKB5E_mLTIU

http://www.pocketmindfulness.com/6-mindfulness-exercises-you-can-try-today/

http://youth.anxietybc.com/mindfulness-exercises

https://www.verywell.com/mindfulness-meditation-for-panic-disorder-2584082

http://tinybuddha.com/blog/beat-panic-attacks-3-simple-mindfulness-techniques/

https://www.everyday-mindfulness.org/3-quick-mindfulness-practices-to-overcome-worry-anxiety-and-panic/

https://ucsdcfm.wordpress.com/2013/03/21/calming-the-rush-of-panic-a-mindfulness-based-stress-reduction-guide-to-freeing-yourself-from-panic-attacks-and-living-a-vital-life/

http://www.mindbodygreen.com/0-15057/why-my-panic-disorder-was-the-best-thing-that-ever-happened-to-me.html

http://stellar.ie/skills/grounding-54321-the-technique-that-helped-me-manage-my-anxiety/11894

http://www.padraigomorain.com/mindfulness-as-a-therapeutic-tool.html

http://www.spring.org.uk/2014/04/mindfulness-meditation-8-quick-exercises-that-easily-fit-into-your-day.php

 

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