How to practice Mindfulness
Mindfulness is a wonderful thing… it leads to a better awareness, more calm, and ultimately a happier state of mind. Like all good things, it’s not always easy… but it’s well worth the effort.
What is mindfulness?
Mindfulness is being in the present moment. We all have a tendency to let our minds wander; we think about the past and the future, but don’t take the time to stop and be present. If you’re being mindful, you are aware of the sights, sounds, smells, feelings and sensations going on right NOW, in this very moment.
Be more dog
< This image helps use to understand mindfulness really well!
Consider what a human vs a dog thinks about when out for a walk. The human may be thinking of many things; what’s on the to do list, the past/future, and so on.
The dog walking beside them is focusing only on this very moment; the sights, sounds, smells and sensations they are experiencing during the walk. They’re not thinking about what’s for dinner, or what happened earlier today.
Why does it benefit our mental health?
Studies show that those who practise mindfulness tend to be much happier, calmer people. It helps you to appreciate the world around you, gain more self-awareness, enjoy the little things and experience more in life.
How to become more mindful
Notice the detail
Start becoming more aware of your surroundings. Notice how your body feels, the detail of what you can see, smell and hear. This interrupts the automatic thinking we usually struggle to control, and brings us to the present moment.
I found it really hard at first, my mind struggled to slow down. But it’s important to realise that your thoughts are just a temporary mental event. You don’t need to react to, or label every thought that comes in.
Practise noticing the thought, but then returning to the present moment. This takes time and practice.
Focus on your breathing
Sit comfortably, close your eyes for a few minutes, and focus on your breath. As you breathe in, think ‘breathing in’ and as you breathe out ‘breathing out’. Do this for a few moments. Notice the rise and fall of your abdomen. Consider how fortunate you are to have clean, fresh oxygen to breathe, how remarkable the human body is, how grateful you are for healthy, working lungs.
Mindful eating
Next time you have something to eat, think about every detail; the colour, smell, texture, taste. This is a great way not only to enjoy your food but to eat less of it, too!
Mindful exercise
Next time you’re walking, running, practising yoga or any other exercise, try to stop your mind from drifting off and focus on the sensations in your body, the feel of your feet on the ground, and your surroundings.
Meditation
This is not only great for mindfulness, but it’s been proven that those who meditate regularly tend to be happier, kinder, more tolerant and have better cognitive function! MRI scans have shown that those who meditate naturally have less tendency to ‘mind wander’. If you’ve never tried it before, do some guided meditations first. There’s lots on YouTube, and I personally recommend the Calm app (to anyone who’ll listen to me, I love it).
Body scan
Close your eyes and focus on the very top of your head. How does it feel? Maybe it’s hot or cold. Is there any stress or tension? Any tingling sensation or a feeling of relaxation? Now, slowly scan down your body and ask the same questions of your forehead…then your eyes…ears… now scan down to your neck… then very slowly down the rest of your body to your toes. This is a really calming exercise, and helps you to realise any places you’re holding tension and relax.
Colouring in, or any other hobby that absorbs you
We are often mindful when doing hobbies, without even realising. Adult colouring in has become all the rage recently, and it’s a wonderful thing to keep you focused on the image, colours and page you’re staring at. Drawing or painting works too, or any other hobby that keeps you focused in the moment.
Don’t be too hard on yourself
Mindfulness is a skill; don’t expect to be able to do it really well right away. Like most things, it takes practise! So go easy on yourself, and find the right exercises that suit you.