Mindfulness has gotten a lot of attention in recent years, but it’s more than just a buzzword or hot topic. Simply put, mindfulness is the practice of focusing on the present.
As a population, our lives seem busier than ever. Look at your own schedule as an example. Between checking your phone every five minutes, catering to family members, working extra hours, and trying to maintain an intimate relationship, it’s easy to feel like you’re either constantly thinking ahead, or worrying about the things you didn’t get done.
Mindfulness helps when it comes to managing those thoughts.
But, the benefits of mindfulness go far beyond just experiencing a little stress relief in your day-to-day life. Let’s take a closer look at how mindfulness helps.
Focusing On Your Physical Health
When you are able to focus on the present moment, you can let go of everything that’s plaguing you. That’s why people with trauma or anxiety often use the practice of mindfulness to manage their symptoms.
If you find yourself overly-stressed about something you did wrong yesterday, or worried about a big presentation for work tomorrow, hit the pause button. Give yourself 5-10 minutes to focus on nothing but your breathing and the present moment. Step outside and sit in silence. How does the breeze feel against your skin? What sounds are you hearing from the trees and the birds?
Mindfulness allows you to focus on as much as possible in the present moment, so you don’t have time or room to worry about the future or past. As a result, some of the physical benefits include:
- Stress relief
- Lower risk of heart disease
- Sleep improvements
- Lower blood pressure
Mental Health Benefits
Many people practice mindfulness for their overall wellbeing. It can have wonderful effects on your emotional and mental health.
Mindfulness is often used as a tool to deal with depression, anxiety, and trauma. But, it’s also beneficial for other mental health issues, including eating disorders, OCD, and even substance abuse.
Find What Works for You
Some people shy away from practicing mindfulness because they’re intimidated by it. But, there are no rules that are set in stone. You don’t have to sit there and meditate for ten minutes while making “ohm” sounds. You don’t have to go to a certain room in your house, or light candles, etc. "
I have been known to do "stop light meditation" - for the few minutes I am at a stop light (or even "tail light meditation" if stuck in traffic), I focus on my breathing, notice any tension I have stored in my neck and shoulder, and relax it a bit on my next exhale. I try to shift my thoughts from "this is so annoying, I am in a hurry" towards "in this very moment, I can't do anything anyway, so just relax. You are safe, reasonably healthy and comfortable, and everything is fine."
Mindfulness doesn't have to be still either! You can be mindful while walking in your neighborhood (really notice the colors, textures, and sounds around you) . How about mindfully wash the dishes (focus on the sensations of warm soapy water flowing over your hands), or mindfully brush your teeth (sounds silly, but really focus on the sensations of minty coolness, of bristles touching your tongue, teeth, and cheeks, etc).
Allow room for whatever is there
But what should you do if what you are experiencing in the present moment is pretty unpleasant? Although mindfulness often leads to a more calm and relaxed state, that is actually a side effect, not the goal! The goal is to become aware of whatever is in the present moment, and allow room for it without judgement or urgency to change it!
So, perhaps you notice physical sensations that are painful or uncomfortable, emotions that are intense, or thoughts that just keep racing. Mindfulness can help you notice these things, acknowledge them, and compassionately make room for them. It's like saying to yourself, "Wow, my muscles are really tight and painful right now, and I wish they would let go, but I can handle this. It makes sense they are tight given how stressed I've been. It won't last forever." Demanding that the sensations change right now is just more pressure and tension.
The most important aspect of mindfulness is finding how it works best for you. When you sit in silence, focus on your breathing, and let your thoughts and judgments freely come and go, you’re being mindful. It’s about not holding onto those thoughts and worrying about them.
An easy way to stay focused on the present is to use your senses. What are the sights, sounds, and smells around you? How does each part of your body feel in that moment, from head to toe? Mindfulness allows for free, flowing thinking, so you can step out of it feeling relaxed and with the weight of your worries off your shoulders for the time being.
Whether you’re struggling with stress, anxiety, depression, or you just want more information about mindfulness, please feel free to contact me. Mindfulness doesn’t have to be overwhelming or intimidating. Together, we can find ways that work for you to be mindful each day.
When you learn to practice mindfulness on your own, you might be surprised at the positive effect it can have on your life.
Contact Me
If you would like help in developing or implementing any of these ideas, please reach out to me.
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*** The tips offered in this article are for general information and should not be considered medical or psychological advice. For more personalized recommendations appropriate to your individual situation, please contact us or obtain professional guidance.
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