What is mindfulness and how can we practice it?
Often times our mind is racing at 100 mph and with that we build stress, anxiety, and uneasy feelings. Wouldn’t it be A1 to get a better grasp of those emotions and naturally calm yourself down?
Let’s talk about mindfulness.
Mindfulness is the state of being active and open in the present. It means being aware of our sensations, environments, and emotions. When we practice mindfulness, we learn to explore ourselves internally so we can cope and understand the personal chaos and stress we deal with in our lives. Rather than trying to micromanage and control, we approach our busy brains with awareness and learn to take it as it is.
This isn’t the secret sauce where you’ll clear your mind and automatically let go of any stress or anxiety. However, it is a natural and healthy way to take a step back, acknowledge, and learn how to deal with it in peace.
Simple Steps to Practice Mindfulness:
Plan your mindful practice. Whether it’s 10 minutes of clear space or 30 seconds, you want to set a time limit on how long you plan on meditating. Be realistic. To some 10 minutes may sound a little overwhelming and you may feel restless. Starting with a comfortable time limit will get you in the groove to being in a quiet space with just you and your thoughts. 30 seconds or 10 minutes, it will all benefit you.
Notice your breathing. Focusing on your breath lets you scan your body and physical state. When you focus on your breathing you’re able to slow down your thoughts and feel the sensations of your body. Long/deep breaths are key when it comes to calming your mind.
Pass your judgments. You’ll have the feels and emotions roll through, but it’s important to remember to 1) acknowledge it and 2) let it pass without judgments. Knowing they are there and accepting it will help you understand it’s okay to let something go in this time of practice. Learning that you can’t control everything, finding awareness, yet eliminating the stress or anxiety is powerful.
Live in the moment. Thoughts about something you did last week or maybe thoughts about what you are going to have for dinner that night will start to creep in. To practice mindfulness means to be present with whatever you’re doing. Try to reel yourself back in and focus on your meditation at hand. This means focusing on your breathing, physical state, emotional state, the things around you, etc.
Be accepting and kind. During your practice, it’s essential to remain level-headed and calm. As mentioned, there will be thoughts coming in and out, and while that’s natural don’t stress yourself out or be too involved with them. Be kind to yourself and don’t obsess over those thoughts during this time.
There are many benefits to incorporating mindfulness into our daily lives. From reducing stress and overthinking, improving concentration, controlling emotional reactivity, and so much more- These are all things that can help us live a happier life. The gift of mindfulness is with everyone and I encourage you to set some time aside to strengthen, heal and nourish your mind, body, and soul.