If you wish there were a relatively easy way to just hit pause and reconnect with the world, then practicing mindfulness should appeal to you.
Are you immediately turned off by this notion? We get it. To be clear though, mindfulness does not necessarily mean meditation. It’s a state of being that you can apply to any activity. Truly.
Plus, it offers many benefits, including greater self-awareness, decreased stress, less anxiety, more emotional balance, stronger impulse control, improved sleep, and a general ability to navigate uncertainty and handle challenging situations effectively.
So What Exactly Is Mindfulness?
“Mindfulness is an awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally,” says Jon Kabat-Zinn. “And then I sometimes add, in the service of self-understanding and wisdom.”
In a nutshell, mindfulness is the basic ability to be entirely present and aware in any given moment, regardless of what you’re doing or what’s happening around you It’s an effective means of moving away from overwhelm and reactivity.
While the ability to be mindful may sound otherworldly, it’s something you already naturally possess. When you bring awareness to what you’re experiencing through your senses or to how your thoughts and emotions are impacting your state of mind, you’re being mindful.
Unfortunately, life has a way of pulling all of us out of mindfulness. To bring it back to the forefront requires practicing on a daily basis. And increasing research shows that training your brain in this way remodels its physical structure.
Sounds good, right? So where do you begin?
Simple Ways to Start Practicing Mindfulness Each Day
If you have a very busy and fast-paced life, it may seem impossible to start a mindfulness practice. As we mentioned above though, you don’t need to sit down and meditate for some set amount of time each day to experience then benefits of mindfulness. Finding moments of peace and clarity is easier than you might think.
Consider doing even just one of the following each day to begin to familiarize yourself with mindfulness:
1. Set Your Foundation with Mindful Breathing
How do you start your day? Many of us hit the ground running each morning. Your mind is racing into the day before it’s even had a chance to collect itself. So perhaps this week, you start your morning instead by consciously taking just a few moments to focus on your breath. After all, it’s right there with you.
Simply close your eyes, breathe deeply for a few rounds of breath; observing the rise and fall of your chest. This is a great way to prep for your day with an open mind.
2. Pay Attention to What and How You’re Eating
Whether your first meal is right after you rise or later in the day, taking some time out for mindful eating can be a game changer.
First things first, step away from your device. Put down your book. Shut off the TV. Commit to noticing every possible thing about the food you’re eating. What is its texture? Does it have a smell? Can you describe how it looks? And what are you experiencing in its taste? Really savor each mouthful. You may even want to put down eating utensils in between each bite.
Attempt to do this with just one meal per day and you’ll see your relationship with food will begin to change.
3. Be Mindful of Your Movements
There’s a misconception that mindfulness can only be achieved through stillness and meditation. Hopefully, you’re starting to understand that this isn’t the case. Physical activity can be easily transformed into a mindfulness exercise.
Movement systems like yoga, Pilates, and many martial arts practices ask participants to pay attention to the sensations of the body. This is built into their systems and it’s part of cultivating more self-awareness.
Yet, these sorts of movements aren’t everyone’s cup of tea. And that’s fine. Because, yeah, you guessed it, when you pay attention to every sensation you experience in ANY type of movement, it can become a meditation. For instance, if you like to walk, power walk, or run, pay attention to the breeze on your skin. Notice the different smells around you. Take note of how varying surfaces feel under your feet.
All of these simple observations will help you cultivate an appreciation for and connection to the moment.
4. Pause Throughout the Day to Really Listen
Have you ever been completely overwhelmed and then some unexpected sound (such as wind chimes, birdsong, children laughing) broke through the chaos? Did you notice how it grounded you – if even only temporarily?
Zeroing in on sounds is a powerful way to bring you to the present moment and establish more mindfulness. And the sounds don’t have to be soothing. It’s more your focus and attention on the sound that matters versus what it actually is.
The next time you notice your mind racing madly about, stop for a moment, close your eyes, and home in on a sound. Any sound at all. Is there a tone? Does it have a rhythm? Is it soft or loud? As your mind wanders, just keep coming back to the sound. Perhaps even envision your thoughts drifting away on that sound. Do this for as long as you need to find some calm.
5. Be An Outside Observer of Yourself
Beware of any ‘spiritual guru or teacher’ who tells you that you need to free yourself of thoughts and feelings when attempting mindfulness. That’s a dangerous trap.
Though thoughts and feelings can be uncomfortable, they are part of the human condition. And they are not inherently bad. The meaning you attach to them, however, is where it gets sticky. So try this.
The next time you’re experiencing strong feelings or difficult thoughts, you can use your body and breath to ground yourself. Once in that grounded state, attempt to become an outside observer of yourself. Imagine you can see the thoughts and feelings. How many of them are actually serving you? When you’re able to step back and not get caught up in them, it changes your experience.
6. Perform a Body Scan Before Bed
As you’re coming to the end of the day and winding down for sleep, consider trying a body scan.
Lie down, close your eyes, and get comfortable. Once you’re settled, bring your attention to your feet. Do you notice any sensations? Pain? Numbness? Tingling? Maybe there’s nothing. Try not to judge whatever you’re feeling – if anything.
From there, you move up the body, stopping at the calves, knees, thighs, hips, etc., and posing the same questions. Be curious about what you’re experiencing. Once you get to the top of the head, the scan is complete. You can, however, travel back down to the feet – noticing any possible changes.
A body scan can cue you in on and be more mindful about where you naturally hold tension in your body so you’re able to release it.
Ready to Start Your Own Mindfulness Practice?
If you’re intrigued by the notion of practicing mindfulness but could use some additional support, we’re here for you.
Contact us today to find out about our in-person or online individual or group yoga, life coaching, and other mindfulness offerings we bring right to you.
We can get you started on your path to mindfulness by tailoring a program that’s perfect for your and/or your group’s unique needs. Shall we begin?
