Bringing The Art Of Slowing Down Into Focus

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The Art of Slowing Down refers to a philosophical approach and lifestyle practice geared towards cultivating mindfulness, creating space for stillness of mind, and fully grounding ourselves in the present moment.  

In our “American way of thinking”, work demands, and social media pressure encourages to always be busy, heads down, multi-tasking (which isn’t a thing by the way) and constantly comparing ourselves against others and disparaging or own lives unfairly as a result.  We often don’t seek our “pause” during the day nor do we intentionally create space for just being in the present moment.  We often seek instant gratification through purely hedonic pleasures at the expense of eudaemonic pleasures based on our values and what is truly meaningful and sustaining to us.

Changing our current mentality and learning to slow down and be intentional in our words and actions is a trend that has gained traction, and with good reason – it works!  The research shows that when we slow down and become mindful, present, and intentional, the quality and efficiency of our work actually goes up, as does our mental well-being and overall quality of life.

Key principles and practices associated with the Art of Slowing Down include:

  1. Practicing Mindfulness: Central to the Art of Slowing Down is the practice of mindfulness, which involves “paying attention, on purpose, in the present moment, non-judgmentally.” (Jon Kabat-Zin).  By tuning into the sensations, thoughts, and emotions that are happening in the here and now, we can cultivate greater awareness and appreciation for our immediate experience without all the filters and steady stream of (often negative or degrading) input from the outside world.
  2. Savoring the Good Stuff: Slowing down allows individuals to savor and fully engage in their experiences.  This could involve spending time with family, watching the sunset, eating an amazing meal, taking a pet for a walk, or engaging in a purposeful, meaningful conversation with a friend, colleague, or family member.  By consciously slowing down the pace, we are better able to really absorb the pleasures of our lives and manage the challenges with greater dignity and perspective.
  3. Prioritizing What is Important: Slowing down often involves reassessing priorities and focusing on what is truly important to us. By limiting our commitments, eliminating nonessential tasks, and setting clear and healthy boundaries, we can create more space for the activities and relationships that bring us joy and fulfillment.
  4. Being in the Present-Moment: Embracing the Art of Slowing Down means being fully present in each moment, rather than ruminating on the past or worrying about the future. Being present allows us to deepen our connections with each other, enhance our creativity, and find equanimity in the here and now.
  5. Engaging in Rest and Renewal: Slowing down also encourages us to prioritize rest, relaxation, and self-care.  By incorporating periods of rest and renewal into our daily lives, we are able to recharge our batteries, lower our stress response, better meet the challenges of life, increase our motivation, and increase our capacity to tolerate others’ imperfections and mistakes.
  6. Connecting with Nature: Spending time in nature is often integral to the Art of Slowing Down, as it provides an opportunity to disconnect from technology, reconnect with the natural world, and cultivate a sense of awe and wonder. Whether it’s going for a walk in the woods, meditating by the ocean, or simply sitting in a park, immersing oneself in nature can be profoundly restorative and grounding.
  7. Cultivating an Attitude of Gratitude: Slowing down gives us permission to pause and notice the good things in our lives and to appreciate the beauty around us.  By taking time to intentionally acknowledge and express gratitude for what we have, not just what we don’t have or wished we didn’t have, we are able to create a greater sense of hope, well-being and fulfillment.

The Art of Slowing Down offers a holistic approach to living that emphasizes presence, mindfulness, and intentional engagement with life’s experiences. By embracing these principles and practices, we can all cultivate greater peace, contentment, and joy in our lives.

While the Art of Slowing Down is considered a philosophy and not a “treatment” in and of itself, there is a growing body of research that supports the emotional, cognitive, and physical benefits of this way of living, due to the evidence-based principles and practices listed above.  

Here are some key findings from scientific studies on the Art of Slowing Down:

  1. Stress Reduction: Numerous studies have shown that practicing mindfulness and slowing down can significantly reduce stress levels. For example, a study published in the journal “Psychosomatic Medicine” found that mindfulness meditation training led to decreases in markers of stress and inflammation in the body. Similarly, research published in the “Journal of Clinical Psychology” demonstrated that mindfulness-based stress reduction (MBSR) programs can lead to reductions in perceived stress and improvements in overall mental health.
  2. Improved Cognitive Functioning: Slowing down and engaging in mindfulness practices have been associated with improvements in cognitive functioning, including enhanced attention, memory, and decision-making skills. A study published in the “Journal of Cognitive Enhancement” found that individuals who participated in a mindfulness retreat showed improvements in cognitive flexibility and working memory capacity compared to a control group.
  3. Enhanced Emotional Regulation: Slowing down and practicing mindfulness have been shown to improve emotional regulation and resilience. Research published in the “Journal of Personality and Social Psychology” found that individuals who regularly practiced mindfulness exhibited greater emotional stability and less reactivity to negative stimuli. Additionally, studies have demonstrated that mindfulness-based interventions can be effective in reducing symptoms of depression and anxiety.
  4. Better Physical Health: Slowing down and reducing stress can have a positive impact on physical health outcomes. Research published in the “Journal of Alternative and Complementary Medicine” suggests that mindfulness-based interventions may lead to improvements in cardiovascular health, including reductions in blood pressure and heart rate. Additionally, slowing down and engaging in leisure activities has been associated with lower levels of inflammation and improved immune function.
  5. Increased Subjective Well-being: Slowing down and embracing a mindful approach to life have been linked to greater subjective well-being and life satisfaction. A meta-analysis published in the “Journal of Happiness Studies” found that mindfulness-based interventions were associated with significant increases in self-reported happiness and overall well-being.
  6. Enhanced Creativity: Slowing down and allowing the mind to rest and wander can stimulate creativity and innovation. Research published in the “Journal of Experimental Social Psychology” suggests that engaging in mind-wandering activities can lead to increased creative problem-solving abilities.
  7. Enhanced Connections with Others: Slowing down fosters deeper connections with others by promoting presence, active listening, and genuine engagement. By prioritizing quality over quantity in their interactions, individuals can cultivate more meaningful and fulfilling relationships with friends, family, and colleagues.
  8. Improved Physical Health: Slowing down can have positive effects on physical health by reducing the harmful effects of chronic stress and promoting relaxation. Research has shown that practices such as mindfulness meditation, which is often associated with slowing down, can lead to improvements in cardiovascular health, immune function, and pain management.
  9. Greater Sense of Purpose and Meaning: Slowing down encourages individuals to reflect on their values, priorities, and goals in life. By taking the time to pause and introspect, individuals can gain clarity about what truly matters to them and align their actions with their deeper sense of purpose and meaning.

Overall, the research suggests that the Art of Slowing Down, through practices such as mindfulness, relaxation, breathwork, self-care/self-compassion and intentional living, can have profound benefits for both mental and physical well-being. By incorporating these practices into daily life, individuals may experience reduced stress, improved cognitive functioning, enhanced emotional regulation, better physical health, increased subjective well-being, and heightened creativity.

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About Leigh | View Profile

Leigh is a psychotherapist who specializes in working with clients who experience a wide range of symptoms associated with anxiety, depression, and trauma.  She utilizes mindfulness-based and evidence-based treatments in her practice, including ACT, MBSR, DBT, CBT, and SFBT.

We offer in-person and virtual services – contact us today to learn more!

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