You see the word mindfulness used so often nowadays, but do you know what it means?
It’s helpful to think about what it doesn’t mean. Mindfulness is not:
- Sitting on a meditation cushion for hours
- Being perfect
- Having all the answers
But it is easy. Living a mindful life shouldn’t feel burdensome or like yet another task to add to your list.
Put most simply, we can say that mindfulness is paying attention to what is happening. Paying attention to what you’re doing, and to your environment. It’s the opposite of multitasking. You don’t have to schedule mindfulness or study it in a group. You can practice mindfulness right now, as you read this article.
Mindfulness is a process that keeps you focused. It sounds easy, but it’s human for our monkey minds to get distracted. Instead of focusing, the monkey mind leaps about, brooding over events from the past or worrying about the future. A mindful approach treats the monkey mind kindly. Then gently brings the attention back into the current moment.
Mindfulness is not a fashionable social media slogan. Studies have shown that incorporating mindfulness into your life has tangible benefits:
- Decreased stress and improved capacity to cope with adversity
- Lowered anxiety and depression
- Increased clarity, attention, and brain functions
- Increased immune system functioning
- Lowered blood pressure and heart rate
- Improved general well-being
Mindfulness can also improve relationships as you become less reactive to situations and more resilient.
You can start to incorporate mindfulness into your life right now. It needs no equipment, studying, or unique ability. You don’t need to change or get fit. You already have everything you need. You only need gentle encouragement to bring your attention back to what is happening now.
Set aside a little time to explore what mindfulness means for you.
- Find a quiet space where you won’t be disturbed. Leave your smartphone and computer in another room.
- Sit comfortably and start observing the current moment.
- Let thoughts, anxieties, and judgments pass by, like a cloud floating by you.
- Where is your mind now?
- Return your attention to the current moment.
- Be kind to yourself and don’t worry if your mind wanders. Gently bring it back.
Use this gentle practice to build space into your life, slow your reactions, and break down conditioned responses. Mindfulness will allow you to be more thoughtful in dealing with what is right in front of you.
Below is a short slideshow about some benefits of practicing mindfulness!
How Can I Be More Mindful?
Do you find yourself going through life without realizing what you are doing or how you got there? And then one day, you understand that you aren’t even where you want to be? This happens when you lead a life that isn’t mindful. Mindfulness is an awareness of where you are in life and it’s essential if you want to enjoy life truly. Below are a few things you can do to help yourself become more mindful.
Don’t Be Too Hard on Yourself
Negative thoughts can often lead you into a mental spiral, causing you to view the world or yourself negatively. Instead of dwelling on your mistakes, counter these thoughts with positive reminders of the good you have accomplished. Focus on being in the moment rather than getting lost in inaccurate or unhelpful thoughts.
Relax
A significant part of mindfulness is learning to relax. When you’re relaxed, you become more aware and mindful of your surroundings. If you’re having trouble relaxing, it helps to pause what you are doing and take a few deep breaths. Also, you want to work on relaxation further by pursuing a tactic like meditation or journaling, which you’d do daily.
Stay in the Current Moment
Spending most of your time inside your thoughts will detract you from focusing on what is happening around you. Being truly present is what helps you lead a more mindful life. When you struggle to remain in the moment, pause what you are doing, and check in with yourself. Check in with your thoughts. Where are they now? Are they focused on what is going on around you? Then, check in with your body. Take note of the sensations, down to your breathing and heart rate. This can seem dumb, but this is one of the best ways to help keep you present and mindful.
Becoming more mindful can be a difficult task. It requires time and practice, so don’t be frustrated if it doesn’t happen overnight. Instead, focus on not being too hard on yourself, relaxing, and staying in the moment… being more mindful will eventually come.