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How a 'Micro-Practice' Can Ease Stress and Help You Sleep

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How a 'Micro-Practice' Can Ease Stress and Help You Sleep 6/8/2021 Have a minute? Try a mindful breathing meditation to improve your day - CNN HAPPENING NOW White House press secretary Jen Psaki holds daily news briefing. Watch live How a 'micro-practice' can ease stress and help yoLIuVE s TlVeep by Jen Rose Smith, CNN Updated 9:35 AM ET, Tue June 8, 2021 (CNN) — Are you feeling frazzled? That's relatable. These days, stress and anxiety are soaring across the globe. If you have a minute to spare, you can tweak the course of your day with a quick mindfulness practice. In recent years, studies have shown that mindfulness -- a group of practices designed to focus the mind on the here and now -- holds big promise for reducing pain, improving sleep, soothing stress, and helping with both anxiety and depression. "Mindfulness is the practice of cultivating awareness of the present moment -- thoughts, emotions and body sensations -- without judging them or reacting to them," said Eric Garland, a distinguished professor and associate dean for research at the University of Utah College of Social Work. Paying attention to the sensation of your breath is among the most fundamental of mindfulness practices, said Amishi Jha, professor of psychology at the University of Miami. "You're going to shine the flashlight of attention on those breath-related sensations," she said. Jha calls such exercises "core strength training for our mind," or workouts to hone our ability to focus on the present. You can get started right now. Ready? Here's how to begin. 1. Take a minute (or five). "Dedicate some time," Jha said. "It can be as short as a minute." Set a timer so you can focus Related Article: 5 reasons to start a on the practice at hand. If possible, try to minimize mindfulness practice — and how it can distractions. You can sit, stand or lie down. Choose whatever help you feels comfortable to you. 2. Anchor your attention. Pick one physical sensation of breathing to focus on, said Patricia Rockman, director of education and clinical services at the Centre for Mindfulness Studies in Toronto. "This might be at the nostrils, the chest or the belly. It's really on the physical sensations, the movement of breath at a specific point," Rockman said. That will be the "anchor" of your practice. Now, breathe normally while turning your attention to that place. 3. Redirect your mind. Pretty soon, you'll probably get distracted by a thought. Don't feel bad about it. That's just what happens. "People think they're crappy meditators because they have lots of thoughts," Rockman said. "They shouldn't be expecting their thoughts to go away or their mind to be empty." https://www.cnn.com/2021/06/08/health/one-minute-breathing-meditation-wellness/index.html 1/3 6/8/2021 Have a minute? Try a mindful breathing meditation to improve your day - CNN When you notice your mind wandering, just turn your attention back to your anchor. It's like doing mental reps. Each time you return your focus to the breath, it strengthens that cognitive "muscle." 4. Repeat. A minute of mindful breathing is just dipping your toe in, Jha said. It's a starting point. Over time, you could work up to 10 or 15 minutes a day. Even if you're doing regular mindfulness meditation, though, Jha encourages people to look for opportunities to sneak in "micro-practices" like this one. "At a stop sign, waiting in line, waiting in the car to pick up your kid," she said. "You might pick up your phone and start scrolling. But if we choose, instead, to do just a small, short-period practice, that could probably be more beneficial." LIVE T V 5. Make a plan. If you hope mindfulness will be a habit that sticks, try making a specific plan to try again tomorrow, said Katy Milkman, a professor at the Wharton School of the University of Pennsylvania and the author of "How to Change: The Science of Getting from Where You Are to Where You Want to Be." "Make it more of a firm commitment, so that it's not a vague intention we can keep procrastinating on," she said. That might mean penciling a few minutes for mindfulness into your calendar. Over time, daily mindfulness can turn into a new habit. And if you miss a day or two, Milkman said it's key to avoid the "what-the-hell eect." That's what happens when we fall short of our goals and then give up altogether. Instead, she recommended giving yourself a limited weekly number of "emergency reserves" to use on days when even a mindful minute seems like too much to do. Related Article: Why face-to-face READ MORE: Sign up for the Fitness, But Better gatherings still matter newsletter series It's a free pass to skip meditation and start fresh the next day. "Repetition builds habits," Milkman said. "But having this 'I'm not going to give up on myself' strategy is really important too." Search CNN... US World Politics Business Opinion Health https://www.cnn.com/2021/06/08/health/one-minute-breathing-meditation-wellness/index.html 2/3 6/8/2021 Have a minute? Try a mindful breathing meditation to improve your day - CNN Entertainment Tech Style Travel Sports LIVE T V Videos Audio Coupons Weather More FOLLOW CNN Terms of Use Privacy Policy Do Not Sell My Personal Information AdChoices About Us CNN Store Newsletters Transcripts License Footage CNN Newsource Sitemap © 2021 Cable News Network. A Warner Media Company. All Rights Reserved. CNN Sans ™ & © 2016 Cable News Network. https://www.cnn.com/2021/06/08/health/one-minute-breathing-meditation-wellness/index.html 3/3.
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    CURRICULUM VITAE AMISHI P. JHA attention.miami.edu mindfulness.miami.edu [email protected] Date: July 2021 I. PERSONAL: Name: Amishi P. Jha Current Academic Rank: Professor (Tenured) Primary Department: Psychology College of Arts and Sciences University of Miami Citizenship: USA II. HIGHER EDUCATION: Institutional Degrees University of California, Davis (1998) Ph.D. Psychology University of California, Davis (1995) M.A. Psychology University of Michigan (1993) B.S. Psychology Post-doctoral Training Duke University (1998-2001) Neuroimaging, Functional MRI III. EXPERIENCE Academic Appointments: 2021 Professor, University of Miami Department of Psychology 2010 to 2021 Associate Professor, University of Miami Department of Psychology 2002-2010 Assistant Professor, University of Pennsylvania Center for Cognitive Neuroscience and Department of Psychology Other: 2010 to present Director of Contemplative Neuroscience and Co-Founder Mindfulness Research and Practice Initiative (UMindfulness) University of Miami Curriculum Vitae Amishi P. Jha July 2021 pg. 2 IV. PUBLICATIONS *=First author is trainee of APJ A. Book Jha, A.P. (in press, October 19, 2021). Peak Mind. Harper Collins, New York, NY B. Book chapters 1. Denkova, E., Zanesco, A. P., Morrison, A. B., Rooks, J., Rogers, S. L., & Jha, A. P. (2020). Strengthening attention with mindfulness training in workplace settings. In D.J. Siegel and M.S. Solomon, Mind, Consciousness, and Well-Being (pp. 1-22). Norton. 2. *Morrison, A. B. & Jha, A. P. (2015). Mindfulness, attention, and working memory. In B. D. Ostafin, (Ed.), Handbook of mindfulness and self-regulation (pp. 33-46). Springer. 3. Jha, A. P., Rogers, S. L., & Morrison, A. B. (2014). Mindfulness training in high stress professions: Strengthening attention and resilience.
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