What is Mindfulness and How do I practice it?
There are two important components of mindfulness which are awareness and acceptance.
During a state of mindfulness, you will notice your thoughts, feelings and physical sensations as they happen. The key factor is not to clear your mind or get you to stop thinking, but to become more aware of how what your thoughts and feelings are, rather than getting lost in them.
When it comes to acceptance, you are working on noticing the thoughts, feelings, and sensations in a nonjudgmental manner. If you are feeling sad you would say “I notice I am feeling sad” there is no need to try to change this feeling or pass judgement on yourself for feeling this emotion.
Benefits of Mindfulness:
Reduced Symptoms of depression and anxiety
Greater satisfaction within relationships
Improved memory and focus
A greater ability to adapt to stressful situations
A greater ability to manage emotions
Reducing rumination
How to Practice Mindfulness:
Mindfulness is a state of mind, not a particular action or exercise. However, without some mindfulness practice in place it becomes difficult to achieve this state. Some Ideas:
Mindful Wakeup: Start your day with a Purpose
Upon waking, sit in your bed or a chair in a relaxed posture. Close your eyes and connect with the sensations of your seated body. Make sure your spine is straight, but not rigid.
Take three long, deep, nourishing breaths—breathing in through your nose and out through your mouth. Then let your breath settle into its own rhythm, as you simply follow it in and out, noticing the rise and fall of your chest and belly as you breathe.
Ask yourself: “What is my intention for today?” Use these prompts to help answer that question, as you think about the people and activities you will face. Ask yourself:
How might I show up today to have the best impact?
What quality of mind do I want to strengthen and develop?
What do I need to take better care of myself?
During difficult moments, how might I be more compassionate to others and myself?
How might I feel more connected and fulfilled?
Set your intention for the day. For example,“Today, I will be kind to myself; be patient with others; give generously; stay grounded; persevere; have fun; eat well,” or anything else you feel is important.
Throughout the day, check in with yourself. Pause, take a breath, and revisit your intention. Notice, as you become more and more conscious of your intentions for each day, how the quality of your communications, relationships, and mood shifts.
Mindful Pause: Rewire your brain
Trip over what you want to do. If you intend to do some yoga or to meditate, put your yoga mat or your meditation cushion in the middle of your floor so you can’t miss it as you walk by.
Refresh your triggers regularly. Say you decide to use sticky notes to remind yourself of a new intention. That might work for about a week, but then your fast brain and old habits take over again. Try writing new notes to yourself; add variety or make them funny so they stick with you longer.
Create new patterns. You could try a series of “If this, then that” messages to create easy reminders to shift into slow brain. “If phone rings, take a breath before answering.” Each intentional action to shift into mindfulness will strengthen your slow brain.”
Use Your Five Senses. Make a conscious effort to notice the present moment through each of your senses.
5 things you see
4 things you feel
3 things you hear
1 thing you taste
1 thing you smell
