What is mindfulness?
In today’s society there isn’t any time to experience what’s happening because we are too busy thinking about what is coming next, what is on the to-do list the next day, and what did and didn’t happen yesterday. And although we get lost in our thoughts, thinking and reflecting allow us to learn and embrace our experiences. Mindfulness is a way to create a positive relationship with thinking. It is a simple shift in your awareness to stop you from rushing through life, routines and habits.
Mindfulness is:
- Knowing where you are
- Having awareness of where you have been and where you are going without getting stuck there
How to make mindfulness a habit:
Set a timer on your phone ⏲
To remind you to be mindful at random times, give yourself the opportunity to pause for a moment and consider where are you, what you’re doing and what you are thinking.
Put notes around your personal spaces
For example, write a note saying ‘be mindful’ or a positive afirmation on the bathroom mirror or on the kettle so you see it in the morning.
Schedule a mindful activity once a week
Do something purely for you, for example go on a walk with no distractions, make something or just enjoy sitting in your own company.
A great exercise to try especially when feeling anxious is the 5 senses exercise. Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Create a mindfulness trigger 🧠
When you open a door, drop what you are thinking and be present. Watch your hand push or pull the door. Open it with intent and purpose and take in the new space you see, observe, listen and smell all in front of you.
Tips on getting the most from mindfulness exercises
When you do any mindfulness exercise, the key steps are:
- Pay attention – for example, when you shower in the morning, make a special effort to really pay attention to the feel of the water on your skin.
- Notice – when your mind wanders, which is just what minds do, simply notice where your thoughts have drifted to.
- Choose and return – choose to bring your attention back to the present moment, usually by focusing on your breathing or another sensation in your body.
- Be aware and accept – notice and be aware of emotions you are feeling or sensations in your body. Try to observe and accept these feelings with friendly curiosity and without judgement.
- Be kind to yourself – remember that mindfulness is difficult to do and our minds will always wander. Try not to be critical of yourself. When you notice your mind wandering, you can just gently bring yourself back to the exercise.
For more information about mindfulness and exercises you can try visit the Mind.org website.