Mindfulness
“Wherever you are, be there totally.” – Eckhart Tolle
It’s a busy world and we all lead busy lives. You may be folding the laundry, keeping an eye on the news and thinking about your dinner plans simultaneously. You may find yourself sending emails and speaking to three of your friends while walking your dog around the neighborhood. We’re constantly going from one thing to another and as a result, we may find ourselves losing the connection with the present moment – missing out on what we’re doing while doing it. The world seems to move at a faster pace and when we look back, we have trouble remembering what we were even doing.
No matter where or who we are, we experience daily problems. Some of the consequences of being human are to get lost in our tendencies to overthink, project into the future, and ruminate about whatever it is that is happening to us. As a result, we may feel as if our mind has been taken over by whatever it is that is causing us distress.
This is where mindfulness comes in.
What is Mindfulness?
Mindfulness can be described as the practice of purposely focusing our attention on the present moment without judging what we’re doing or how we’re feeling. It simply means to be present and aware.
Picture this…
You’re walking your dog around Frenchman’s and instead of sending emails or speaking to friends, you simply focus on walking your dog. You notice how it feels on your feet and your body to walk. You are purposely aware of the different directions your dog takes you. You pay attention to the blue sky, the green grass, and the beautiful flowers as you pass them by. You simply observe your thoughts without attaching to any of them. You are mindful of the moment that you’re in and you realize that you notice aspects of yourself and your surroundings that you’ve never thought about before.
This may seem like an easy, common sense endeavor. However, most people are controlled instead of being in control of their mind. One of the main benefits of living a mindful life is gaining a sense of control over a cluttered mind.
Why Practice It?
Mindfulness brings calmness, stability, and balance into daily life. Research has found several other benefits to practicing mindfulness including:
Stress reduction
Decreased negative emotions such as anxiety and depression
More effective emotion regulation
Less emotional reactivity
Improved cognitive flexibility and working memory
Combat biases and judgments towards others
Fosters compassion for self and others
How To Do It...
Now that we know the benefits of cultivating mindfulness, let’s talk about how to actually practice it. Because mindfulness is all about being completely aware of the present moment, the following are key components of practicing mindfulness.
Pay close attention to your breathing, especially when you’re feeling intense emotions.
Notice – truly notice – what you’re sensing in any given moment. To do this, focus on your five senses – sights, smells, sounds, tastes, and touch.
Acknowledge that your current thoughts and emotions are fleeting and do not define who you are. Recognize that you can free yourself from any thought patterns occurring.
To develop these mindfulness skills, try practicing the following exercises:
Mindful Moments – Three times throughout your day, will yourself to stop what you’re doing and notice what you’re seeing, how you’re feeling, and what you’re thinking.
Mindful Breathing – Bring attention to the physical sensations of your breath as it flows in and out. (This is a great exercise to do while you’re waiting at a red light!)
Body Scan – Focus on different parts of your body in turn, from head to toe. Notice the sensations in each part of your body.
Mindfulness is like wearing a raincoat – you may notice and feel the rain, but because of the raincoat, the rain slides off without penetrating through. With a mindful mind, you may notice negative thoughts but instead of reacting to them, you simply notice and let them pass on by.
Check out the Netflix documentary called The Mind Explained. Watch the Mindfulness episode for a deeper understanding of what it is, how to practice, and the benefits of doing so.