As a counselor, one of the common things people struggle with are what I call spinning or out of control thoughts. The psychological term for this is rumination and we all struggle with this. Usually we ruminate about a fear or worry. We are worried and afraid, so we continually think about it to try and solve it or fix it. Often we are trying to think our way out of a feeling!
Mindfulness is very big in psychology right now and has proven very helpful with rumination. Mindfulness has personally helped a lot of clients.
Mindfulness Overview
“Mindfulness has to do with the quality of awareness that we bring to what we are doing and experiencing, to being in the here and now. It has to do with learning to focus on being in the present, to focusing our attention on what we are doing and what is happening in the present. We have to learn to control our attention. Many of us are distracted by images, thoughts and feelings of the past, perhaps dissociating, worrying about the future, negative moods and anxieties about the present. It’s hard to put these things away and concentrate on the task at hand.
So the One-mindfulness skill is an effort to help us focus our attention on the here and now, to be able to absorb the DBT information and take part in the present. Please do not judge yourselves about this. This can be a difficult skill for people to learn. It requires lots of practice and willingness. Be patient with yourself.”
From DBT Self Help
Mindfulness is a Biblical Idea. Although, these concepts are fairly new to psychology, the principles and concepts are found in scripture.
- Be Fully Present in the Current Moment with God
- “Be still, and know that I am God.” Psalm 46:9
- “Be still before the Lord and wait patiently for him, fret not yourself over the one who prospers in his way, over the man who carries out evil devices” Psalm 37:7
- “You keep him in perfect peace whose mind is stayed on you, because he trusts in you.” Isaiah 46:8
- In the present moment, notice how God cares for the world around you and for you in very practical ways! God wants our focus to be in the present of today’s moments!
- “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you. “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble. Matthew 6: 25-34
- When Jesus deals with his disciple’s anxiety, He points out what He observes in the present moment around them. Look at the birds, consider the flowers. Sometimes, just simply observing the world with our senses (smell, taste, touch, sight) can bring mental calm. If nothing else, counting your breaths and slowing them can bring physical calm. Jesus keeps them in the present moment by telling them to only focus on today.
- Christian Mindfulness is Rest for your soul! In emotional distress, the Bible indicates that God wants us to come to Him and find rest. What specific activities keep you in the present moment with Jesus and give you rest?
- “Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.” Matthew 11:28
- “Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:4-7
- Don’t assume your judgment of your thoughts or feelings is truth (just observe your thoughts or feelings without judgment in the moment). Observe the thought and test it against God’s Word
- Whoever trusts in his own mind is a fool, but he who walks in wisdom will be delivered. Proverbs 28:26
- “Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” Romans 12:2
- “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.” Philippians 4:8
Mindfulness Examples
Mindfulness involves:
Awareness: What is going on around me, what do I see, what do I smell, what do I taste, how do things feel as I touch them?
Nonjudgmental View of Thoughts: Thoughts or feelings aren’t bad or good, normal or abnormal. They are just thoughts and feelings. They flow in and out like water.
Staying in the Moment: This may be the hardest part for those that focus on the past or worry about the future.
Takes Practice: This takes practice during non-emotional times so that it becomes easier to do during emotionally overwhelming times. Practice staying in the moment and observing what you notice with your senses during showers, brushing teeth, or during daily chores. Click Here for samples of mindfulness exercises.
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