Mindfulness is the ability and practice of being fully present in a given moment and being fully focused on where you are and what you are doing. This is in contrast to other ways of being where our mind may be focussing too much on the future or past, meaning we're taken away from the present moment.
Here are some tips to begin practicing mindfulness today:
Mindful Breathing: Begin with focusing on your breath and notice the sensation of each inhale and exhale. Feel the air as it enters and leaves your body. If your mind wanders, gently bring your focus back to your breath.
Body Scan Meditation: Lie or sit comfortably and mentally scan your body from head to toe. Notice any areas of tension or discomfort. As you breathe, imagine sending relaxation to those areas.
Mindful Walking:
Take a slow, deliberate walk, paying attention to each step you take. Feel the pressure of the ground beneath your feet, listen to the sounds of your feet touching the ground, feel the movement of your legs, and the rhythm of your breathing. Try to be fully present and gently bring your mind back to the exercise if it begins to wander.
Guided Mindfulness Meditation: Use guided meditation apps or recordings to lead you through mindfulness exercises. These can help you stay focused and provide structure to your practice.
Mindful Observation: Find an ordinary object, like a leaf, a flower, or something else in your environment. Look at it closely, as if you've never seen it before. What do you see? What colour is it? What shape does it have? How does it feel under your fingers? How does it smell? Engage with all of your senses.
Mindful Eating: When eating, savor each bite. Pay attention to each sensory aspect of the food. How does it taste? What texture does it have? What can you smell? Monitor how your body reacts to the food as you eat it.
Journaling: Write down your thoughts and feelings without judgment. This can be a useful tool to gain a better understanding of your inner experiences including your thought patterns.
Set Mindful Reminders: Place reminders in your daily life, such as a sticker on your computer or a notification on your phone, to pause and practice mindfulness throughout the day.
Use Everyday Activities: You can turn routine tasks into mindfulness exercises. Activities such as making coffee, washing dishes, taking a shower, or brushing your teeth can be used as moments to focus your attention on the sensations and actions involved.
Start practicing mindfulness today. It's a skill we all naturally possess and it will become more useful and easily accessible the more we practice it.
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