The 4 types of Mindfulness and their characteristics

Mindfulness is an ancient practice that has gained popularity in recent years in the West.Mainly for the benefits it brings to the emotional health of people and their performance in the professional, educational or sporting environment.

Today mindfulness is used for different purposes, and although it is more of a philosophy of life, behavioral science professionals have adapted it to this discipline to help people deal with certain issues. problematic situations that arise in their life, such as stress, depression or anxiety. .

However, as we will see, there is not just one way to practice this, but several: we’re talking about this kind of mindfulness and not mindfulness to dry up.

  • If you want to know more about mindfulness, you can check out this article: “What is mindfulness? The 7 answers to your questions”

The need for comprehensive care today

And it is that in a world as fast as this, in which new technologies are advancing frantically, mindfulness becomes as necessary as the air we breathe. Many people live on autopilot, stressed out, anxious, and not even knowing who they are. They live far from the present, far from themselves. Her mind continually jumps from side to side, dispersing her thoughts and emotions.

Many people have serious difficulties connecting with themselves, as they live immersed in a culture that promotes individualism and materialismAnd in which talking about emotions such as sadness, fear or uncertainty is practically forbidden and frowned upon. You have to be happy 24 hours a day, 365 days a year … which is impossible.

Fortunately, Mindfulness brings us back to this (our present), far from our unrealistic expectations, Those who cause us so much suffering. Mindfulness helps us stop, focus, reconnect with who we are and with whom we often forget.

Benefits of mindfulness

Mindfulness is not a fleeting fad, and a lot of research has provided data on how this practice helps us live better lives. Among the advantages of this practice we can find:

  • Reduces stress
  • Improves self-knowledge
  • Improves emotional balance
  • It helps you sleep better
  • Improves mood
  • Increase concentration
  • It encourages creativity
  • Predicts depression
  • It helps control anxiety
  • Develops emotional intelligence
  • Improves interpersonal relationships

If you would like to dig deeper into these benefits, in our article “Mindfulness: 8 Benefits of Mindfulness” we explore the benefits of this experience.

Types of mindfulness

Over the years, specific mindfulness programs have been created to end particular problems. But, What types of mindfulness are there? What are its characteristics? We discovered it in the following lines:

Different types of programs

Although mindfulness is a philosophy of life, a methodology for dealing with life situations in a more adaptive way, it is possible to classify it according to its purpose.

1.MBSR or Mindfulness Based Stress Reduction Program

The Mindfulness-Based Stress Reduction Program was created by Jon Kabat-Zinn at the University of Massachusetts Medical Center in the United States in 1979. As the name suggests, the MBSR aims to reduce the stress level of the practitioner and, consequently, his psychological well-being.

Research conducted to test the effects of this program on people’s emotional health shows that it is one of the most effective treatments for reducing stress. This 8-session program has also been shown to be effective in treating pain.

2. MBCT (or mindfulness-based cognitive therapy.

MBCT (Mindfulness Based Cognitive Therapy) is a mindfulness program used to treat various disorders, such as depression or anxiety. Like the previous one, this is a program of 8 sessions.

It was created by Zindel Segal, Mark Williams and John Teasdale who decided establish treatment for emotional stress, anxiety and relapses in patients with depression. Therefore, it is a psychotherapeutic program that combines mindfulness meditation with the acquisition of practical skills that characterize cognitive therapy, such as the detection of thought patterns leading to depressive or anxious states.

3. Total Emotional Intelligence (PINEP)

PINEP is a program aimed at improving people’s psychological health through the combination of mindfulness and emotional intelligence practices. Through this program, participants become more aware and emotionally intelligent people, able to deal with their emotions in different situations in their daily life.

The aim is to increase personal well-being and increase the capacity for positive appreciation of oneself and one’s environment. PINEP practitioners improve their interpersonal relationships, achieve a higher level of empathy, increase their focus, empower themselves with their problems and face life, achieve clarity in their vital goals and enjoy better emotional balance.

Types of mindfulness meditation

Meditation is an important part of practicing mindfulness. Mainly, mindfulness uses these types of meditation

1. Meditation centered on the breath

One of the simplest and most useful meditations is the breath-centered meditation, which refers to the concentration of attention on how air enters through the nostrils. It is the object of attention which, thanks to its simplicity, can be used anywhere and anytime. For example, if we are at work and want to be here and now, we can practice minute breathing.

2. Body scanner

The body scanner or body scan is a type of meditation in which the object of attention is the body itself, from head to toe.

3. Benevolent love meditation

A meditative practice that it promotes positive feelings of love, compassion and care, Both for oneself and for others.

4. Vipassana meditation

This type of meditation is also called mental observation. It aims to label the thoughts, emotions and feelings that appear in the mind while we meditate.

  • You can read more about this type of meditation in this article: “The 8 types of meditation and their characteristics”

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