Mindfulness: What is it and how can it help?

What is mindfulness?

Mindfulness has been frequently discussed in the media over recent years, but can often be misunderstood. Sometimes people think of mindfulness as trying to force themselves not to have any thoughts, or they may perceive it to be some sort of spiritual state to strive for such as “nirvana.”

In actuality, mindfulness is simply practicing non-judgmental awareness of thoughts, feelings, and sensations, and involves gently focusing on the present moment instead of worrying about the future or past.

Why is it helpful?

Much of the time when people feel stressed and anxious, they are not in a mindful state. Instead, they tend to be caught up in thoughts about the future or past, and these thoughts tend to be harsh and critical. 

Practicing mindfulness helps people get out of their heads and back into the present. It has been found to have numerous benefits for physical and mental health including boosting energy levels, improving sleep, boosting concentration and focus, reducing anxiety and stress, and improving mood.

For example...

Let’s say you are at a concert. However, instead of focusing on the music and atmosphere you are in your head about that presentation that’s coming up and worrying about potentially messing up and doing a bad job. If you continue to stay wrapped up in your worries, it could ruin your time at the concert and potentially even upset the people who came to the concert with you. 

Alternatively, you could practice mindfulness. You could notice that your mind has wandered and acknowledge your feelings of anxiety about your upcoming presentation. Then, gently you could turn your attention back to the present moment, focus on the sounds and sights around you, and enjoy the rest of the concert.

Mindful awareness gives you a choice in how you want to respond, rather than being reactive and getting hooked into your thoughts and feelings. Being able take a moment to slow down allows you to think about what type of response will be most helpful and consistent with your values.

How can you practice mindfulness?

Formal mindfulness practice (Meditation)

One way to practice mindfulness is to set aside time every day to meditate. The act of meditation involves sitting quietly in a comfortable, upright position. Your eyes can be closed or resting gently on a spot on the floor. During meditation you can focus on your breath or body sensations (from the top of your body to the bottom or vice versa). 

If you find that your mind wanders during meditation, remember that this is perfectly normal and happens to everyone. Try not to fall into the trap of thinking you are “bad” at meditation. In this situation, simply acknowledge that your mind has wandered and then gently shift your attention back. Remember that meditation is a skill, and gets easier with practice. The “failure” of the mind wandering is not a “failure,” but rather an opportunity to practice shifting your awareness back to the present.

If you are just starting out, it would be better to set aside a shorter length of time (5-10 minutes, or less). Choose something that will be realistic for you as consistency is more important than length. 

There are many meditation apps (Calm, Headspace) and online resources (UCLA MARC -https://www.uclahealth.org/marc/getting-started) available if you are interested in guided meditation.

Informal mindfulness practice

Mindfulness can be practiced throughout your day, including while you are walking and doing daily chores and tasks. For instance, you can take a shower mindfully by really noticing the sensation of the warm water on your skin, or you could technically be in the shower but already be in your upcoming board meeting in your mind. 

Being “short on time” is no excuse for not practicing mindfulness, as you can do so while doing just about anything - eating, walking, talking with your partner or a friend, listening to music, or doing your daily chores, etc.

A final word

If you are interested in learning more about how to incorporate mindfulness and meditation in your life, please feel free to reach out for a free initial consultation.