For Wellness Wednesday, we’ll be discussing mindfulness.
It’s all about being in the moment!
Mindfulness can be described as being wholly in the present. Or as they say “to be in the moment”. Mindfulness is keeping a moment by moment awareness of your thoughts and feelings, through a gentle and nurturing lens. It’s an essential human ability to be aware of who we are, what we’re doing and where we are. While all this sounds common and almost sarcastic, it is a skill we can practice. The more we practice, the better we become at it. The great thing about mindfulness is that it can be practiced pretty much anytime and anywhere. Seriously!
Mindfulness isn’t to be mistaken as the perfect solution for overcoming stress. It’s a way for us to open our mental, physical and emotional processors. When we practice mindfulness, it allows us to be in tune with our emotions. Therefore, we can recognize times that we’re either enjoying or just wishing would end. It helps us to be able to cherish it or react to it better.
How can we practice Mindfulness?
I could be better at being mindful. So, it’s great to be able to share with you the activities that we can try together to be more present. What are some of the methods we can utilise to be more mindful?
Let’s start with deep breaths Slowly breathe in through your nose and just let it fill your stomach for 3 seconds. Hold for the same time you were breathing in. Again, slowly breathe out through your nose all for the same time. Easy, right? Breathing gives your mind a reset. Thus, it’ll allow you to feel at ease and be in the moment. Deep breaths are great for when you’re feeling overwhelmed, anxious, frustrated or just whenever you feel like you need to take a breather.
It’s the little things Take note of the simple, everyday things. It could be the food that you’ve had for lunch, the colour of a nice car you’ve seen or a funny joke that someone said whilst you were having small talk or an everyday chat. You can also try the 5-4-3-2-1 grounding technique. Acknowledge 5 things you can see around you. 4 things you can touch. 3 things you can hear around you. 2 things you can smell. 1 thing that you can taste.
Go for a stroll Try to get outside and go for a gentle walk. It gives your head the space to relax and to ease any anxiety you might have. Try the 5 grounding techniques during your little stroll. You might even be surprised at your mood and mindset after your walk.
Mindful start Before you get started on your day. When you wake up, sit on your bed or a chair. Sit up straight and relaxed and take 3 deep breaths. Ask yourself “What are my intentions for today?”. Again, the simpler the better. For example, to be more patient with people around you or to persevere during the tough times in the day. It gives you a set purpose day by day. As the day progresses, check in on your intentions. As you take notes of your intentions, you may even find the quality of your actions and communications alter positively.
Why should we practice Mindfulness?
Again, mindfulness should never be used as a one size fits all approach for mental health. It is however, a great mental tool to help you when you’re overwhelmed or awfully stressed. It’s a great aid in ensuring we’re not too emotionally reactive. When we practice mindfulness, what benefits come with it?
Increased emotional regulation
No matter how positive or negative the situation, it empowers us to identify and manage our feelings. Since we’re less emotionally invested, it means our brain can healthily and logically react to the situation around us.
Cognitive Improvements
Studies have found that mindfulness contributes to finely to your ability to think flexibly and clearly. This correlates entirely with the purpose of mindfulness which of course is being entirely aware of your thoughts. These improvements allow you to focus more. It also allows you transition your thoughts and attention in spite of the distractions surrounding you. The time for mindfulness Although practicing mindfulness is important, any form of self reflection will always carry some difficult thoughts and emotions. Therefore, you’re welcome to exercise the tips only when you feel it is helpful. With all this being said, there are other benefits that come with being mindful that doesn’t necessarily need explaining. Naturally, when you’re mindful and are in the moment you are more empathic to someone who is venting to you. We wish that you benefit from this month’s Wellness Wednesday blog and that you enjoyed the read. Feel free to share it to peers that you think would benefit from this! Articles: https://www.forbes.com/sites/jeenacho/2016/07/14/10-scientifically-proven-benefits-of-mindfulness-and-meditation/?sh=4389495963ce https://www.verywellmind.com/the-benefits-of-mindfulness-5205137 https://www.verywellmind.com/how-to-maintain-interpersonal-relationships-5204856 https://www.apa.org/monitor/2012/07-08/ce-corner https://www.habitualroots.com/uploads/1/2/1/3/121341739/whatarethebenefitsofmindfulness_1.pdf mindful.org/meditation/mindfulness-getting-started/ https://www.mindful.org/three-ways-acceptance-helps-work-difficult-emotions/ mindful.org/take-a-mindful-moment-5-simple-practices-for-daily-life/