Mindfulness means maintaining a moment-by-moment awareness of your thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.
Mindfulness is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. It means not living your life on “autopilot.” Instead, you experience life as it unfolds moment to moment, good and bad, and without judgment or preconceived notions.
Here are a few key components of practicing mindfulness:
- Pay close attention to your breathing, especially when you’re feeling intense emotions.
- Notice—really notice—what you’re sensing in a given moment, the sights, sounds, and smells that ordinarily slip by without reaching your conscious awareness.
- Recognize that your thoughts and emotions are fleeting and do not define you, an insight that can free you from negative thought patterns.
- Tune into your body’s physical sensations, from the water hitting your skin in the shower to the way your body rests in your office chair.
- Find “micro-moments” of mindfulness throughout the day to reset your focus and sense of purpose.
Studies suggest that mindfulness practices may help people manage stress, cope better with serious illness and reduce anxiety and depression. Many people who practice mindfulness report an increased ability to relax, a greater enthusiasm for life and improved self-esteem.
Becoming more mindful requires practice. Here are some tips to help you get started and develop these skills in everyday life:
- Mindful breathing, a common component of many forms of meditation that involves bringing attention to the physical sensations of the breath as it flows in and out. Take some deep breaths. Breathe in through your nose to a count of 4, hold for 4 second, then exhale through the mouth to a count of 4 and hold for 4 seconds. Repeat often.
- Enjoy a stroll. As you walk, pay attention to your breath and the sights and sounds around you. If thoughts and worries enter your mind, note them but then return to the present.
- Practice mindful eating. Be aware of taste, textures, and flavors in each bite. Listen to when your body is hungry and full.
- Body scan, another common practice where you bring attention to different parts of your body in turn, from head to toe. This can help you connect with your body.
The raisin exercise, where you slowly use all of your senses, one after another, to observe a raisin in great detail, from the way it feels in your hand to the way its taste bursts on your tongue. This exercise is intended to help you focus on the present moment, and can be tried with different foods.
A major benefit of mindfulness is that it encourages you to pay attention to your thoughts, your actions and your body. For example, studies have shown that mindfulness can help people achieve and maintain a healthy weight.
You can practice mindfulness throughout the day, even while answering e-mails, sitting in traffic or waiting in line. All you have to do is become more aware—of your breath, of your feet on the ground, of your fingers typing, of the people and voices around you.
References:
- https://newsinhealth.nih.gov/2021/06/mindfulness-your-health
- https://greatergood.berkeley.edu/topic/mindfulness/definition#how-cultivate-mindfulness