10-Minute Mindfulness: 71 Simple Habits for Living in the Present Moment Book Review
University of Texas at Arlington College of Nursing and Health Innovation
In partial fulfillment of the requirements of
N3335 Promoting Healthy Lifestyles
Cynthia Koomey, MSN, RN
December 1, 2018
Book Review of 10-Minute Mindfulness:
71 Simple Habits for Living in the Present Moment
This paper constitutes a summary of the book 10-Minute Mindfulness: 71 Simple Habits for Living in the Present Moment by S. J. Scott and Barrie Davenport. In this paper, I will explain the reasoning I chose this book, two topics referencing information from the book, how the book corroborates/contraindicates other sources, as well as the impact it has had on my life. The topics I will go over are how technology effects our lives as well as how we seem to live in the past and not the present. Hopefully, this summary gives you an insight of what the authors are presenting to the audience in this book.
Part I: Book
There are several reasons why I chose this book. From my understanding, the book authors reference that the book can help anxiety and depression sufferers. We can be encouraged by this book in a way that it gives us mindful habits about reflecting on our emotions and being able to control them or get them under control. For example, you are in a parking lot waiting on a parking space and as soon as that car backs out someone comes through and gets the parking spot and you get angry. A helpful habit is to acknowledge what specific reason you are mad about and if being mad will help that situation or make it worse. The book explains how stress and anger can affect our bodies and the higher our risks are for diseases in relations to increased stress. I learned from this book to be able to stop and think and remind myself not to jump to conclusions or react to situations on impulse. Many times, I find myself so caught up in working, taking care of home and trying to be a perfectionist that I forget or don’t have time to think about myself and my life. This can cause us to lose our purpose in life and the joy of little things like laughter and family.
Part II: Two Topics of Interest
The topics in the book that caught my attention are how technology negatively effects our lives and how we live in the past, forgetting to live in the present. As we know, our society is consumed a lot with computers/iPad, cellphones, and even televisions. On my phone, I tend to read news articles about day-to-day tragic stories. One of the habits mentioned in the book is to read about articles that are enlightening that may cause you to feel good about yourself. If we surround ourselves with positivity and optimism, then there won’t be any room for negativity. This will decrease anxiety and promote a life without living in fear.
Many times, in my marriage, my husband and I mention how things were in the past. I think that causes a barrier for us and where I marriage should be at this present time. Even though we do have good memories from the past, those won’t help us with the present. Also, I constantly make goals for myself and my husband. I have to accomplish my goals by all means necessary. I try to make sure he accomplishes this by pushing him to keep going. He’s okay with not finishing his goals but me on the other hand, I have to finish, or I feel incomplete. I’m happy and fine by making many goals that are achievable versus setting goals I know I can meet. Some of my goals are just going to work out 4-5 times a week for 30 minutes or even being able to cook me and the kids’ breakfast before school and work. I can easily make day-to-day changes if I need to.
Part III: Corroboration/Contradiction
According to the article The Neuroscience of Mindfulness meditation, the authors argue that, “As is relatively common in a new field of research, studies suffer from low methodological quality and present with speculative post-hoc interpretations. Knowledge of the mechanisms that underlie the effects of meditation is therefore still in its infancy” (Tang, Holzel, & Posner, 2015, p.10). As more research comes about, there may be more evidence to support the fact that effective mindfulness meditation is beneficial. They are still in the early/new phase of development for this topic. “However, there is emerging evidence that mindfulness meditation might cause neuroplastic changes in the structure and function of brain regions involved in regulation of attention, emotion and self-awareness” (Tang et al, 2015, p.10). More evidence may prove to be helpful with treating clinical disorders. We have to understand completely how the effects of mindfulness mediation can affect the brain and our behaviors.
Part IV: Practice Application
This book has caused me to want to live my life with purpose. There are many days I don’t want to work, be a mom, or be a wife. But, I forget that some people don’t have what I have, a family. This may mean that I need to take out more time for myself. When I’m not enjoying myself or life I get depressed because I’m unhappy with the way my life may be going. I know that it’s up to me to make a change and enjoy what life has to offer. With mindfulness, it causes you to change your way of thinking to positive instead of negative and be able to relieve anxiety. I have gotten through my everyday life and promoted a positive atmosphere by meditating with mindfulness, even though the effects of research are not prominent yet and still in its early phases of research.
Scott, S. J., ; Davenport, B. (2017). 10-minute mindfulness: 71 simple habits for living in the present moment. United States: CreateSpace Independent Publishing Platform.
Tang, Y., Hölzel, B. K., ; Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews. Neuroscience, 16(4), 213-225. doi:10.1038/nrn3916. Retrieved from http://eds.b.ebscohost.com.ezproxy.uta.edu/ehost/pdfviewer/pdfviewer?vid=1;sid=306136ac-7528-426b-8224-0cf9d3f49e61%40pdc-v-sessmgr06