Mindfulness

What is mindfulness?

Mindfulness is presence of mind, being connected with whatever you are doing at that moment in time. It may sound easy but often we are thinking about a conversation yesterday, a decision five years ago, what we are about to do in the next hour, a diatribe from the inner critic. Being mindful is a skill we can develop more moments of.

Benefits of being more mindful?

Focus on the present moment can reduce stress and anxiety and help in tolerating difficult emotions. Used as a tool mindfulness can break the cycle of ruminations.

Mindfulness is not,

forced, you are not actively trying not to think and trying to chase those scattered thoughts away. Doing this can create feelings of hopelessness and failing at mindfulness. If your thoughts drift off, that is okay either bring your attention back to the moment or maybe that is enough mindfulness for you today.

Some examples of Mindfulness

As mindfulness is simply attention focused in the moment it includes anything but if you find the practice of it easier with some specific ideas you could try these below.

Focused breathing-for a minute notice the pattern of your breathing. Don't try to change your breathing, simply tune into it. Notice the air entering your nose or mouth and the movement in your chest and stomach when you breath in. Notice the air leaving your nose and mouth and the movement when you breath out.

Walking mindfulness 1-As you walk notice the feeling of the ground on your feet, the movement of your legs, hips, arms and head. Notice the air on your face. Be present and in the moment with the action of walking.

Walking mindfulness 2- Pick any of your senses and focus on that during your walk. For example, everything you can see, the colours, shapes, etc

Taste mindfulness-take a small food item of your choice, a berry, olive, date, square of chocolate. Before you pick up your food item look at the shape and colour. Pick the food item up notice the feel and texture between your fingers. Smell your food item, pay attention to the different levels of aroma. When you put the food into your mouth, notice the texture and how the texture changes, notice the flavour in different parts of your mouth.

Task mindfulness-Pick any small task and give it your focus. For example washing a cup, notice the feel of the water compared to the texture of the cup, watch your actions, feel the different parts of the cup, the handle, the rim, the edges. If you are using a sponge of cloth to wash the cup notice the texture of this too.