Mindfulness
We all go through our days with our minds running a million miles a minute. We bounce from one thing to the next, we might be laser-focused one minute and scatterbrained the next. Our minds need a break from the thoughts flying in and out - the planning, the chaos, etc. One way to help with this is mindfulness. Mindfulness is being aware of how you’re feeling or what you’re thinking but letting it come and go without judgement. You engage with what is here and now and what’s around you. It’s a form of mental rest we don’t always consider.
Here are the steps to mindfulness (Wong, 2021):
Get comfortable. Sit on the floor or in a chair with a relaxed posture.
Set a timer. For those who are hesitant about mindfulness, a timer allows you to say, “I’m only going to spend this much time on this.” and for those who are consistent with mindfulness, it makes sure you don’t lose track of time and end up meditating all day.
Pay close attention to your breathing. Listen to the deep inhale and exhale. Focus on what that breath feels like. You can always come back to focusing on your breath if the thoughts get to be too much.
Notice your thoughts. Let your thoughts come and go without trying to stop them or judge them. Take note of them and watch them come and go. Stay calm and use your breathing as a way to center yourself.
That is a simple way to practice mindfulness. You can also try more specific or structured mindfulness exercises. This includes body scan mindfulness, for example. You use breathing as your center and then focus on different parts of your body, taking note of any feelings or sensations you have (Mindfulness exercises, 2020).
There are several benefits to practicing mindfulness. It lowers stress and has been helpful for chronic pain, anxiety, and depression. It also lowers heart rate. When we rest so intentionally in this way, our cardiovascular system loves it and performs better. Crazily enough, it may also provide some immunity to disease - our minds are so connected to our physical bodies. Finally, it may also improve sleep. Practicing mindfulness before bed can act as a natural power down mechanism to get you ready to sleep (Wong, 2021).
Mindfulness is not something that is going to take up 30-60 minutes of your day (unless you want it to). Mindfulness looks like 5 minutes here, 10 minutes there, etc. You can practice it when you first wake up and before you go to sleep. Meditating throughout your day can also be helpful as you transition from one thing to the next or are feeling stressed by a project. Just take 5 minutes to center yourself again and watch your productivity soar. Practicing mindfulness is an easy way to help you rest throughout your day.
References:
Wong, C. (2021). What is mindfulness meditation? Very Well Mind. Retrieved from https://www.verywellmind.com/mindfulness-meditation-88369.
Mindfulness exercises. (2020). Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356.
Challenges/Points:
Mindfulness is being aware of how you’re feeling or what you’re thinking, letting it come and go without judgement.
Mindfulness involves getting comfortable, focusing on your breathing, and noticing your thoughts.
Mindfulness can improve our physical and mental health, while providing rest throughout our day.
Questions:
Have you ever practiced mindfulness? If so, what did you think?
What keeps you from practicing mindful meditation?
Would you be willing to try this out this week?
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