What is Mindfulness?
Mindfulness is a way of being present in each moment, noticing what you are experiencing—with compassion and without judgment.
Typical mindfulness activities can include:
- Breath-work
- Meditation
- Mindful walking
- Mindful eating
- Mindful body scans
Benefits of Mindfulness Include
- Increased concentration and engagement
- Greater decision-making skills
- Improvement in attention, focus and sleep
- Increased compassion and self-esteem.
- Improved Well-Being
- Increased emotional resilience which is your ability to respond to stressful or unexpected situations and crises.
Mindfulness can also help to
- Reduce depression and Anxiety
- Increase your mood
- Improve your self esteem
- Improve your mental health
Really, the list can go on!
Mindfulness can help all of us, whether we are struggling or not, be more productive.
Mindfulness is a very powerful tool and I highly encourage you to explore it as part of your strategy to reduce stress in your life and increase your emotional and mental well-being.
There are many ways to practice mindfulness. It may seem easy, but it can be pretty hard. Think about putting your phone away, and how many times you think about your phone when you can’t use it.
Being mindful doesn’t always have to come in the form of a daily seated/supine meditation . It should be something that works for you, and it can be done anywhere that you are. It could be something simple like going for a walk and just observing the things around you, or cooking while really taking in what you are doing, no Tv on!
I know for me, I am always doing. Listening to a podcast in the car , an audio book while I walk, watching a video when I fold the laundry. For me, this can really become exhausting, especially right now, with school starting for everyone, new routines and what feels like a thousand activities.
When I just need a break from all the noise, I turn it all off. I put my phone down, and pay attention to the things around me. Cooking in silence and just breathing and really feeling the sensations, the smells of cooking and the sounds of the chopping. Going for a walk in silence, breathing in the fresh air and listening to the sounds of the birds and/or cars can be helpful. Being more mindful when someone is talking to me and try not doing two things at once. I Live in the Moment.
Structured Mindfulness Practices Include:
- Body Scan Meditation: Lie on your back with your legs in a comfortable bent or extended position. Place your arms at your sides with your palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from head to toe. Contracting and Squeezing and then relaxing your muscles. Be aware of any sensations, emotions or thoughts associated with each part of your body. Observe how your body feels and breathe in and out.
- Walking Meditation: Find a quiet place 10-20 feet in length and begin to walk slowly. Focus on the experience of walking, being aware of all the sensations around you. Take long deep inhales and exhales. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.
- Sitting meditation: Sit in a comfortable position. Breathe through your nose and focus on your breath moving in and out of your body. If any thoughts or feelings interrupt your meditation, not the experience and then return to the focus of your breath.
Structured Guided Meditations
There are also lots of structured guided meditations available on various apps or online. These include
- The Calm App
- HeadSpace App
- Spotify has some great meditations
- Amazon Music has a lot of great ones as well.
When and How often should I practice Mindfulness exercises?
Simple mindfulness practices can be practiced anywhere and anytime. More structured mindfulness practices, such as meditation or body scans, will need some time set aside, in a quiet place free from distractions. There are many studies showing the benefits of practicing daily meditations.
Aim to practice mindfulness every day for about six months. In the beginning, it will be hard, but you will find that over time, it will become effortless and you will look forward to sitting and being mindful. Think of it as a commitment to bettering and nurturing yourself.
