Mindfulness-What is it and How do I do it?
You’ve probably heard people mention mindfulness before. Maybe it’s something you’re super familiar with or maybe you have no idea what the heck anyone is talking about and it seems a bit out there for you. Whatever perspective you have, mindfulness is something everyone can do and there is research that shows benefits of mindfulness for reducing anxiety, pain, and depression.
What is Mindfulness? Mindfulness is our ability to be present—right here, right now. It’s our ability to practice awareness and acceptance. It allows us to focus our attention on what we are thinking, feeling, or doing right in this moment. And it lets us observe and accept whatever that is without judgement or avoidance.
Who is Mindfulness for? Mindfulness is for everyone. It’s actually something we all already have innately within ourselves. It just takes a bit of practice to access it and make it a part of out everyday lives.
How do I do it? The great thing about mindfulness is you don’t have to add something new, buy anything, or change to begin doing it. You’ve already got what you need! Mindfulness is a form of meditation, so it begins and ends in our bodies. It doesn’t just involve our thoughts. You can practice it many ways, but most people I talk to like to start with things they already experience in their day to day lives. Here’s a few ways you can do that:
Wake up mindfully- After waking up, while laying in bed or seated somewhere, take a moment to notice the sensations in your body. Take a few long, deep breaths. Set an intention for your day. This can be anything you want, for example, “Today I will be patient and kind to myself, show up and do my best work in my job, and have fun.” Then, check in with yourself a few times throughout the day. Notice the sensations of your physical body, take a deep breath, and revisit your intention.
Eat mindfully- Before you begin eating a meal, pause. Take a few breaths. Stop doing work at your desk or leaning over the counter. Pause. Breathe. Now, begin eating and notice the taste, the texture, the flavor of your food. Notice your level of hunger. Stop eating if you’re no longer hungry. Keep eating if you are still hungry. Pay attention to what is happening in your body.
Mindful meditation- Set aside 10 minutes and find a quiet spot. Sit down and begin by taking a few deep breaths. Focus on each breath, following the rise and fall of your chest and belly. Notice the sensations of your body. Notice the sounds, the temperature of the room, the feel of your body on whatever surface you are sitting on. Then, begin to notice your thoughts and emotions. Sit with these. Just observe them. You don’t have to judge them or fix them. Just notice them. After a few moments of this, return your attention to your breath.
If you want to practice a short mindfulness meditation, here’s a quick 5 minute guided meditation that’s a great place to start: Mindfulness Meditation YouTube
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