Mindfulness

Mindfulness is learning how to be fully present and engaged in whatever you are doing in the moment, and observing your thoughts and feelings without getting caught up in them.  It is being fully aware of the present moment. 

Some key aspects of mindfulness include: 

• Awareness- recognizing and observing internal and external experiences without judgement.

• Acceptance- acknowledging thoughts and feelings without trying to change them

• Non-judgement- observing experiences with curiosity and kindness, without labeling them as good or bad

• Presence- fully engaging in the present moment versus dwelling in the past or worrying about the future.

Mindfulness can include: 

• Meditation- focusing on your breath, body, or specific objects

• Mindful activities- engaging in everyday activities (washing dishes, eating, walking) with full attention and awareness

• Breathing exercises- focusing on the sensation of your breath to anchor awareness in the present moment

• Body scans- paying attention to different parts of your body and the sensations you feel

Some of the benefits of mindfulness include: an increased sense of connection and belonging, increased concentration and focus, fewer emotional ups and downs (mood swings), increased resilience, increased self esteem and optimism, better quality sleep, less anxiety, better heart health, lower blood pressure, better control of blood sugar, increased ability to lose weight, and less pain.

When practicing mindfulness, it is important to minimize distractions.  Put your phone on “do not disturb”, go to a quiet place where you know you won’t be interrupted, and find a comfortable place to sit.  Start small.  Just a few minutes can go a long way.  Be patient with yourself.  It is normal for your mind to wander when you are starting to practice mindfulness.  This will improve as you continue to practice.  Headphones and an eye mask can be helpful to improve focus.  There are many different apps available to get mindfulness practices.  Youtube also has a wealth of free mindfulness meditations.

The most important part of practicing mindfulness is continuing to practice.  Try to fit it into your schedule as often as possible.  The effects build over time and you will see positive results in your life and health quickly!