{"id":6672,"date":"2022-03-01T16:44:58","date_gmt":"2022-03-01T08:44:58","guid":{"rendered":"https:\/\/scc.sg\/e\/?page_id=6672"},"modified":"2022-03-01T16:49:30","modified_gmt":"2022-03-01T08:49:30","slug":"mindfulness","status":"publish","type":"page","link":"https:\/\/scc.sg\/e\/mindfulness\/","title":{"rendered":"Mindfulness"},"content":{"rendered":"<section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock  '   itemprop=\"text\" ><p style=\"text-align: center;\"><strong><a href=\"#mindfulness1\">What is Mindfulness?<\/a> | <a href=\"#mindfulness2\">Benefits of Mindfulness?<\/a> | <a href=\"#mindfulness3\">Types of Mindfulness<\/a> |\u00a0<a href=\"#mindfulness4\">FAQ<\/a><\/strong><\/p>\n<\/div><\/section>\n<div   class='hr hr-short hr-center   avia-builder-el-1  el_after_av_textblock  el_before_av_image '><span class='hr-inner ' ><span class='hr-inner-style'><\/span><\/span><\/div>\n<div  class='avia-image-container  av-styling-    avia-builder-el-2  el_after_av_hr  el_before_av_heading  avia-align-center '  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\"  ><div class='avia-image-container-inner'><div class='avia-image-overlay-wrap'><img class='avia_image' src='https:\/\/scc.sg\/e\/wp-content\/uploads\/2022\/03\/lesly-juarez-DFtjXYd5Pto-unsplash-1500x630.jpg' alt='Mindfulness_Lesly_Juarez' title='Mindfulness_Lesly_Juarez' height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div>\n<div  id=\"mindfulness1\"  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h2    avia-builder-el-3  el_after_av_image  el_before_av_textblock  '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >What is Mindfulness?<\/h2><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock  '   itemprop=\"text\" ><p>Mindfulness is the ability to be fully aware of where we are and what we\u2019re doing, i.e. being fully aware. This awareness comes by not being overly reactive or overwhelmed by what\u2019s going on around us [<a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-magic-of-mindfulness\">1<\/a>].<\/p>\n<\/div><\/section>\n<div  style='height:10px' class='hr hr-invisible   avia-builder-el-5  el_after_av_textblock  el_before_av_heading '><span class='hr-inner ' ><span class='hr-inner-style'><\/span><\/span><\/div>\n<div  id=\"mindfulness2\"  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h2    avia-builder-el-6  el_after_av_hr  el_before_av_heading  '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Benefits of Mindfulness<\/h2><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<div  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h3  blockquote modern-quote  avia-builder-el-7  el_after_av_heading  el_before_av_textblock  '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Improved Well-Being<\/h3><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock  '   itemprop=\"text\" ><ul>\n<li>Being mindful allows us to be fully engaged in activities. This teaches us to savour the pleasures in life as they occur.<\/li>\n<li>By being mindful, we are less likely to get caught up in worries about the future or regrets over the past. Furthermore, mindfulness practitioners are less preoccupied with concerns of the self.<\/li>\n<\/ul>\n<\/div><\/section>\n<div  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h3  blockquote modern-quote  avia-builder-el-9  el_after_av_textblock  el_before_av_textblock  '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Improved Physical Health<\/h3><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock  '   itemprop=\"text\" ><ul>\n<li>Practicing mindfulness helps one maintain low levels of stress, more restful sleep, reduced blood pressure and better discernment. Additionally, it reduces chronic pain by reducing the brain\u2019s sensitivity to pain.<\/li>\n<\/ul>\n<\/div><\/section>\n<div  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h3  blockquote modern-quote  avia-builder-el-11  el_after_av_textblock  el_before_av_textblock  '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Improved Mental Health<\/h3><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock  '   itemprop=\"text\" ><ul>\n<li>Mindfulness allows us to clear our mind and focus on the present day, setting a positive tone everyday.<\/li>\n<li>Recently, many mental health professionals have incorporated mindfulness meditation in their treatment of mental health conditions such as <a href=\"https:\/\/scc.sg\/e\/?page_id=5732\">depression<\/a> and <a href=\"https:\/\/scc.sg\/e\/?page_id=5711\">anxiety disorders<\/a>.<\/li>\n<\/ul>\n<\/div><\/section>\n<div  style='height:10px' class='hr hr-invisible   avia-builder-el-13  el_after_av_textblock  el_before_av_heading '><span class='hr-inner ' ><span class='hr-inner-style'><\/span><\/span><\/div>\n<div  id=\"mindfulness3\"  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h2    avia-builder-el-14  el_after_av_hr  el_before_av_heading  '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Types of Mindfulness<\/h2><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<div  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h3  blockquote modern-quote  avia-builder-el-15  el_after_av_heading  el_before_av_textblock  '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Mindful Eating<\/h3><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock  '   itemprop=\"text\" ><p>Mindful eating is about developing awareness of our experiences, physical cues, and feelings about food. It helps us distinguish between emotional and physical hunger. Moreover, it increases our awareness of food-related triggers, like the sight and smell of food, and guides us to choose better responses to them.<\/p>\n<p><span style=\"font-weight: 400;\">We can practice mindful eating by following these four steps:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Eating slowly by chewing thoroughly and not rushing through the meal\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Removing distractions such as TV or phones\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Paying attention to the textures, smells, colours and flavours of the food with our senses<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Noticing how full we are feeling as we eat and stopping once we feel full<\/span><\/li>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ul>\n<\/div><\/section>\n<div  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h3  blockquote modern-quote  avia-builder-el-17  el_after_av_textblock  el_before_av_textblock  '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Mindful Exercising<\/h3><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock  '   itemprop=\"text\" ><p>Mindfulness goes beyond being still and quiet; it can also be practised with activity and liveliness. Mindfulness exercising is moving in a way that not only strengthens the body but also shifts us into a state of awareness and feeling more capable to handle challenges in life.<\/p>\n<p>Instead of purely focusing on workouts and going through the motions, be attuned to how your body is feeling and what thoughts are running through your mind. Sideline these thoughts and intentionally focus on the current moment and the actions that you are doing as part of your exercise routine. Overall, do not let mundanity and routineness make you pay any less attention!<\/p>\n<\/div><\/section>\n<div  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h3  blockquote modern-quote  avia-builder-el-19  el_after_av_textblock  el_before_av_textblock  '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Thought Journalling<\/h3><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock  '   itemprop=\"text\" ><p><span style=\"font-weight: 400;\">Mindfulness journaling is a great avenue for us to reflect on our thoughts and emotions and write them down. After all, thoughts play a critical role in how we experience and respond to a situation. By identifying both helpful and unhelpful emotions and the reason for them, we can then consider what we can do as a response.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some questions to facilitate your journaling include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Why am I reacting so strongly?<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Are my thoughts helping or hindering me?<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Are my thoughts grounded in reality?\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Is there an alternative way of looking at my situation?\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Within this seemingly overwhelming situation, what are some things still within my control?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this journal, we can also note down the things we are grateful for each day. With more gratitude, we will have more resources to turn to when we face challenges and will be more likely to remain positive.<\/span><\/p>\n<\/div><\/section>\n<div  id=\"psychotherapy2\"  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h3  blockquote modern-quote  avia-builder-el-21  el_after_av_textblock  el_before_av_textblock  '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Mindfulness for Compassion<\/h3><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock  '   itemprop=\"text\" ><p>Compassionate mindfulness is choosing not to remain in the spiral of fear or self-condemnation, but rather choosing to slow down and help ourselves find peace with our current situation. This helps us move forward one step at a time after setbacks.<\/p>\n<p>A good way to exercise mindfulness compassion is by using releasing statements to forgive ourselves for the negativity we feel, or the blame we place on ourselves for the situation we find ourselves in.<\/p>\n<ul>\n<li>E.g. \u201cYes, I should have started earlier. But I will do what I can in this moment, to the best of my ability. I will learn from this experience.\u201d<\/li>\n<li>E.g. \u201cI\u2019m going through a mind block, and I\u2019m so anxious; it\u2019s okay, I\u2019ll give myself a minute to relax, then return to this task. I\u2019ll do it one step at a time.\u201d<\/li>\n<\/ul>\n<p>Additionally, mindful compassion entails letting go of things outside of our control and focusing on what you can control.<\/p>\n<ul>\n<li>Things outside our control include the opinions of others or mistakes we have already made.<\/li>\n<li>Things we can control include possible actions we can take in the current moment to improve the situation.<\/li>\n<\/ul>\n<\/div><\/section>\n<div  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h3  blockquote modern-quote  avia-builder-el-23  el_after_av_textblock  el_before_av_textblock  '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Mindfulness for Anxiety<\/h3><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock  '   itemprop=\"text\" ><p>Mindfulness for anxiety entails using mindful meditation techniques in response to our anxieties.<\/p>\n<p>Deep breathing is an effective and proven method for helping us calm down when we are feeling anxious. In slowing our heart rate, our slow breathing signals to the brain for it to relax. For example, the 4-2-6 deep breathing technique states that we should breathe in deeply for 4 counts, hold for 2 counts, then exhale fully for 6 counts.<\/p>\n<\/div><\/section>\n<section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock  '   itemprop=\"text\" ><p>For more practical tips on how to practice mindfulness in your daily life, check out our <a href=\"https:\/\/scc.sg\/e\/practice-mindfulness\/\">blog post<\/a>!<\/p>\n<\/div><\/section>\n<div   class='hr hr-default   avia-builder-el-26  el_after_av_textblock  el_before_av_heading '><span class='hr-inner ' ><span class='hr-inner-style'><\/span><\/span><\/div>\n<div  id=\"mindfulness4\"  style='padding-bottom:10px; ' class='av-special-heading av-special-heading-h2    avia-builder-el-27  el_after_av_hr  el_before_av_toggle_container  '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >FAQ<\/h2><div class='special-heading-border'><div class='special-heading-inner-border' ><\/div><\/div><\/div>\n<div  class=\"togglecontainer   toggle_close_all  avia-builder-el-28  el_after_av_heading  el_before_av_hr \" >\n<section class=\"av_toggle_section\"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\"  >    <div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  >        <p data-fake-id=\"#toggle-id-1\" class=\"toggler \"  itemprop=\"headline\"    role=\"tab\" tabindex=\"0\" aria-controls=\"toggle-id-1-container\">1. Is mindfulness and meditation the same thing?<span class=\"toggle_icon\" >        <span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p>        <div id=\"toggle-id-1-container\" class=\"toggle_wrap \"  >            <div class=\"toggle_content invers-color \"  itemprop=\"text\"   ><p>Meditation and mindfulness are closely linked but ultimately different activities. Meditation helps to increase our mindfulness and it allows us to be aware of our emotions by sitting quietly and focusing on our natural breathing. On the other hand, mindfulness is about being aware of our thoughts and feelings; practitioners also practise it in many different ways.<\/p>\n            <\/div>        <\/div>    <\/div><\/section>\n<section class=\"av_toggle_section\"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\"  >    <div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  >        <p data-fake-id=\"#toggle-id-2\" class=\"toggler \"  itemprop=\"headline\"    role=\"tab\" tabindex=\"0\" aria-controls=\"toggle-id-2-container\">2. Is mindfulness about having no thoughts and being calm?<span class=\"toggle_icon\" >        <span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p>        <div id=\"toggle-id-2-container\" class=\"toggle_wrap \"  >            <div class=\"toggle_content invers-color \"  itemprop=\"text\"   ><p>Contrary to popular belief, mindfulness requires us to focus our thoughts inward which may not always be a calm and easy process. It enables us to be aware of our thoughts and feelings and requires concentration and focus.<\/p>\n            <\/div>        <\/div>    <\/div><\/section>\n<\/div>\n<div   class='hr hr-default   avia-builder-el-29  el_after_av_toggle_container  avia-builder-el-last '><span class='hr-inner ' ><span class='hr-inner-style'><\/span><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":4,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"content-type":"","footnotes":""},"class_list":["post-6672","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mindfulness - Singapore Counselling Centre<\/title>\n<meta name=\"description\" content=\"Mindfulness is the ability to be fully aware of where we are and what we\u2019re doing without being overwhelmed by what&#039;s going on around us.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/scc.sg\/e\/mindfulness\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mindfulness - 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