Native and indigenous people in America report experiencing serious psychological distress 2.5 times more than the general population over a month’s time. With influences rooted in historical and intergenerational trauma coupled with the challenges that face indigenous peoples in America today, learning how to effectively utilize techniques that incorporate mindfulness can allow for a unique and effective tool. From the prevalence of stress in indigenous communities to the value of mindfulness as a concept, implementing powerful techniques can be done in a variety of simple ways.
A variety of stressors
According to the American Psychological Association (APA), the stress of intergenerational trauma “contributes to the erosion of family structure, tribal structure and spiritual ties.” As a result, relationship skills, personal behavior, attitudes and beliefs about the future, and even one’s identity can all be impacted. The APA goes on to explain that the stress of these traumas (in addition to the ongoing mistreatment of American Indian citizens) contributes to the rates of mental illness in such communities, and can lead to further health issues — such as substance abuse disorders, anxiety, and depression.
While historical trauma (defined as “the emotional and psychological wounding of a people caused by past generations”) has resulted in family histories of depression, post-traumatic stress disorder (PTSD), and substance abuse due to experiences such as genocide, current challenges can impact emotional well-being as well. These include experiencing challenges such as societal discrimination and racism, a higher risk of public health issues (such as diabetes), and higher rates of food insecurity in addition to navigating trauma.
Exploring mindfulness
Defined as “the practice of gently focusing your awareness on the present moment over and over again,” mindfulness is a way to retrain the mind to settle in the present moment. This, according to Healthline, often involves focusing on sensations in order to root yourself in your body “in the here and now.” Regarding the benefits, the APA notes that research on mindfulness has identified a number of benefits, including reduced rumination, providing boosts to working memory, and stress reduction.
It’s imperative to note that mindfulness has parallels to indigenous cultural practices, highlights one APA Psychiatric News article. David R. Hodge, Ph.D., and colleagues, for example, contend that common therapeutic practices (rooted in Western worldviews), are inconsistent with Native American cultural values. According to the article, mindfulness-based practices (when explored as potentially congruent with Native American practices and spirituality) “may be more readily integrated as a component of mental health treatment than a sole focus on psychotropic medications, which are viewed with a distrust in many Native communities.” In short, mindfulness via practices like meditation can serve as a worthy option for those aiming to successfully navigate stressful times.
One 2010 study conducted a meta-analysis of 39 studies that explored the use of mindfulness-based stress reduction and mindfulness-based cognitive therapy. As a result, the researchers concluded that mindfulness-based therapy “may be useful in altering affective and cognitive processes that underlie multiple clinical issues.” Meditation is just one way that individuals can utilize the power of mindfulness in order to reduce stress during tough times. Mindfulness meditation, according to the Mayo Clinic, involves focusing on one thing — such as the flow of your breath. In turn, one can notice thoughts and feelings, allowing them to pass without judging them.
Successfully implementing the practice
“Think about how going for a great walk makes you feel somehow brighter, or empowered,” said Roxanne B. Sukol, MD. The Cleveland Clinic highlights a variety of ways in which one can practice mindfulness, and it doesn’t have to require extravagant measures. “Everyone thinks you have to commit to meditate for 10, 15, or 20 minutes,” Dr. Sukol noted. “But I usually recommend starting with a one-minute meditation.” Other ways to practice mindfulness include relaxing activities, such as doing yoga, planting flowers, eating lunch outside, enjoying a cup of tea, writing in a journal, or watching a sunrise or sunset — to highlight just a few.
When navigating stressful challenges throughout life, mindfulness can be incredibly grounding. Moving house, for example, is well-known to be a stressful event even for the most organized individual. Utilizing techniques that incorporate mindfulness, however, can help in slowing down while thinking in the moment. One helpful breathing exercise that incorporates mindfulness involves closing your eyes and taking a deep breath for a count of four. Exhaling slowly, holding your breath, and slowly inhaling once again (each for a count of four) can be repeated for about 60-90 seconds. This exercise will not only help you calm down and refocus, but will work to reduce your heart rate and lower your blood pressure too, thus allowing you to better cope with a stressful situation at hand.
Stress is prevalent among American Indian and indigenous communities for a variety of reasons, leaving many prone to physical and mental health issues such as depression and substance abuse. Practicing mindfulness presents a worthy tool for many — not only is it easy to implement, but there are a variety of ways to integrate the practice into everyday life.

Conquering Stress Through the Power of Mindfulness: Exploring the Benefits for Native Communities by Kylee Ryers