What is mindfulness?
Mindfulness is the ability to be fully present, creating awareness of who we are, where we are, and what we are doing. It also involves being in a state of calmness and learning and being aware of our responses, senses, and behaviours.
Mindfulness is something we can all practice. It is within us to be present in the here and now. However, it takes time, patience, and practice. It helps with our overall wellness and mental health.
When we cultivate awareness, we equip ourselves with the ability to live in the present moment, leading to a calmer, healthier, and happier life.
Mindfulness is bringing our attention to internal and external experiences in the here and now.
It is a practical skill, like learning to ride a bike, or play a musical instrument. Mindfulness is teaching oneself to self-regulate, self-soothe, and become aware of what’s going on in our mind, body, and senses:
- sight
- sound
- smell
- taste
- touch
It also incorporates awareness of thought processes, feelings, emotions, and behaviours.
If you are new to this practice, you may want to begin by sitting on a chair, focusing on your breath, then noticing your chest as you inhale and exhale, thinking about the sensations you feel when breathing in and out through your nose, and what is going on in your body.
Mindfulness can slow your heart rate, then slow down your breathing, helping to alleviate stress, anxiety, and those pesky feelings of overwhelm. Learning to be mindful can help with your daily mundane tasks, as well as improve your motivation. I know what you are thinking. How can mindfulness help me? There are many ways to practice mindfulness; it is not one size fits all, and you may find a form of mindfulness that suits your own needs.
Types of Mindfulness Practice
Techniques you can use to cultivate mindfulness are:
- Journaling
- Body scan meditation
- Mindful eating
- Walking, seated, moving, or standing meditation. This could also be done lying down, however, there is a chance you may fall asleep
- Taking time throughout your day to pause
- Five senses
Notice five things you can see,
Bring your attention to your surroundings and notice five things you can see. Try to choose things you normally do not notice, such as a cobweb or an object obscured from your view.
Notice four things you can feel,
Focus your awareness on four things you can feel, like the texture of your jumper, the warm sun on your face or the back of your legs on the sofa.
Notice three things you can hear,
Now listen out for the noises around you, what three things can you hear? The roar of a motorbike, the sweet birdsong, the sound of the washing machine.
Notice two things you can smell,
Bring your sense of smell into your awareness, it may be something pleasant or unpleasant. Maybe the smell of the rain in the air, the smell of petrol.
Notice one thing you can taste,
Bring your attention to your taste buds, maybe take a sip of your drink, eat a piece of fruit, or notice the taste in your mouth.
The five senses exercise may help to reduce feelings of stress and overwhelm, furthermore, it brings you back to the here and now very quickly.
Benefits of mindfulness
- relieves stress and anxiety
- increases awareness of thought processes
- improves memory and cognitive functioning
- calms the mind
- improves sleep
- decreases overthinking
Top facts about mindfulness
- It’s a way of being – Mindfulness once mastered, can ripple into every aspect of who we are, bringing awareness, care, nurturing, and love into our existence. It is more than a practice it is already within us, and it needs igniting or reigniting into our daily lives.
- It is not something special or fancy – Mindfulness is part of who we are, if you think of particular situations where you need to be in the present moment, such as taking a test or reading a book, this is practicing mindfulness and we can learn to incorporate this practice into our daily lives.
- You do not need to change – Mindfulness is a practice we can cultivate into who we already are, our awareness increases as we learn to pay attention to our thoughts, feelings, and emotions which affect our mental health.
- The science of mindfulness – Many studies back up the evidence and science behind practicing mindfulness. It increases one’s awareness of our responses, the stress we face, our overwhelming feelings, anxiety, low mood, depression and so much more.
The more you practice mindfulness, the more you notice peace, calmness, and a reduction in your anxiety, improved sleep patterns, concentration levels to name but a few.
The benefits are extensive when you incorporate mindfulness into your daily life.
If you decide to try mindfulness, start small and slowly increase your practice, if you attempt too much to begin with, you will feel overwhelmed and perhaps not continue.
If you need some help, please get in touch.