Mindfulness has become a buzz word in popular culture and psychotherapy literature, but is it really worth the hype?
Simply put, YES.
Defined as “moment-to-moment awareness of one’s experience without judgment,” the ancient art of mindfulness is a state of mind that is accessible to all. No matter who you are or where you are, we all can do things to promote mindfulness. This is good news because research suggests that we could all benefit from being more mindful!
Almost anything we do can become an opportunity for stepping into a state of mindfulness, if we simply slow down and notice without judgement.
Though simple, it is easier said than done! Like anything, mindfulness takes practice. In this post, we will explore ways to implement mindfulness in your everyday.
5 Practical Mindfulness Techniques
Mindful Breathing
Humans breathe between 12 to 20 times a minute. That works out to roughly 22,000 times a day, and 22,000 opportunities to practice mindfulness.
If you are able, sit or lie down comfortably. If you feel safe doing so, close your eyes and take deep, slow breaths. Pay attention to the sensation of your breath entering and leaving your body… your belly and chest rising and falling. Simply observe this rhythm for whatever amount of time you have to give.
Body Scan
In this exercise, you can also sit or lie down with your eyes closed. Begin by paying attention to different parts of your body, starting from your toes and moving up to your head, or vice versa. Notice any sensations, tensions, or areas of relaxation with curiosity and without trying to change them. After moving slowly through your entire body, notice what you are feeling and thinking.
Mindful Movement
Take a walk or a jog and focus on the sensations of each step, the feeling of your feet touching the ground, and the rhythm of your movement.
Engaging the 5 Senses
Take a moment to engage your senses. What are 5 things that you can see, 4 things that you can hear, 3 things that you can touch, 2 things that you can smell, and 1 thing you can taste right now? Notice any changes in your mind and body after drawing your attention to your senses and surroundings.
Mindful Eating
This will require putting away the phone and turning off the laptop or TV. Bring your full attention to your food. Notice the flavors, textures, temperatures, and smells. Eat your food slowly and chew fully, savoring each bite. What do you notice as you pay attention to the experience of eating?
Helpful Tips
Set aside time
Find a quiet place where you won’t be disturbed. Start with just a few minutes each day, and gradually increase the time as you get more comfortable.
Incorporate mindfulness into your normal activities + responsibilities
If setting aside time to practice mindfulness feels too overwhelming right now, begin by incorporating mindfulness into your normal routine. What are you noticing as you wash the dishes, what does the clothes feel and smell like as you pull them out of the dryer, what do you hear and see as you walk to your mailbox. The beauty of mindfulness is that you can incorporate it whenever and wherever.
Accept what you are feeling
So often when we notice something unpleasant or uncomfortable, we shift into “fix it” mode. Gently fight the urge to fix, judge, or change whatever you are noticing.
Utilize guided meditations
If the idea of beginning to practice mindfulness is daunting to you, or if you enjoy more structure, guided mindfulness meditations can be a helpful tool to utilize. Hop on to YouTube to discover plenty of mindfulness videos and peruse to find the right one for you. Here are two places to start:
Be extra patient and kind towards yourself
If you notice your mind wandering, that is a very normal experience and part of practicing mindfulness. Instead of judging yourself, simply notice that your mind is wandering and gently bring your attention back to that which you were focusing on.
Keep on practicing
As with anything, consistent practice is the key to growing your mindfulness muscle. Make a plan for how you will personally incorporate mindfulness into your day. We also recommend not just practicing mindfulness when you are feeling anxious or down; by practicing in moments of peace and calm, you can train your brain to know how to return to this state of calm when you are experiencing more intense, unpleasant emotions.
Mindfulness and You
Hopefully this post has encouraged you and equipped you to begin incorporating mindfulness into whatever season you find yourself in. If you are intrigued by this topic and want to learn more, check out our other posts on the topic. Additionally, if you feel that you would like more support in this area, the counselors at Abide are here for you.
Questions for Reflection:
- How might you begin practicing mindfulness today?
- How might mindfulness help you to access the sacred in the mundane, the beauty that is present right here, right now?
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