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Mindfulness is the process of bringing one’s attention to the present moment through acknowledgment and acceptance of one’s feelings and sensations. The most important part of mindfulness is being intentional about bringing these sensations to your attention. Coming to awareness through mindfulness may seem easy, but it is a practice that is strengthened through practice.
Incorporating mindfulness into your everyday life can improve your well-being, and allow you to focus on good things throughout your day; even when outside factors may try to way you down.
Some health benefits include:
Improvements in well being
Increased gratitude
Increased focus
Decrease worries and rumination
Increased trust in self.
Improvements in Physical Health:
Relieve stress
Improve sleep
Alleviate pain
Preventive measures
Some ways to experience mindfulness:
Deep breathing- Sit or lay still, and take deep breaths until you get into a constant flow with yourself. Attempt to focus on the present. If you feel your thoughts swaying, be gentle with yourself, and calmly redirect yourself back to your objective. Try until you feel content.
Body sensations- this includes doing body scans and
Using your senses: Be aware of what is coming in through your five senses which include- touch, taste, sight, smell, and hearing. Process them, and understand them without judgment.
Emotions: Let your emotions flee, without judgment on yourself.
Urge surfing- When you feel the strong urge to do something or you crave something that may be food or behavior, allow that to surface, and deal with it in the present. Again, do not judge yourself but allow yourself to process how these things make you feel.
Techniques to increase your ability to engage in mindfulness include:
Mindfulness meditation- While meditating and breathing, allow your thoughts to come and go without judgment, and always come back to the present moment. This includes thanking your body and yourself for this process.
Journaling- When you feel overwhelmed, allow yourself to process your senses and emotions in a non-judgemental way.
People watching- This may be unexpected on the list, but allowing yourself to do a mindless activity allows you to understand the ebb & flow of life. You can notice the sounds, sights, and personalities of many people, but hold on to nothing, which helps strengthen your mindful muscle.
Remember, mindfulness is a way of life. It is an ongoing journey and takes practice. The beauty in mindfulness is that you will always be able to learn more about yourself and enjoy the ride.
For more resources about mindfulness. Check out previous blog posts and some websites below:
https://www.mindful.org/meditation/mindfulness-getting-started/
https://www.helpguide.org/harvard/benefits-of-mindfulness.htm
https://www.apa.org/monitor/2012/07-08/ce-corner
https://www.verywellmind.com/the-benefits-of-mindfulness-5205137
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