MINDFULNESS
We all live busy lives and sometimes, finding moments of peace and clarity amidst the chaos, can seem like an impossible task. However, there is a helpful tool you can use that has been around for centuries; and that tool is mindfulness. In this blog we’ll explore the array of benefits that practising mindfulness can bring to you and give you some tips on how to start incorporating this into your everyday life.
What is mindfulness?
Mindfulness is the practice of intentionally paying attention to the present moment and being aware of our thoughts, feelings, bodily sensations and the environment around us. Originally a buddhist practice, mindfulness is now recognised in mainstream psychology as a tool to improve your mental, emotional and physical health.
A more commonly known version of mindfulness is meditation, although they come hand in hand they are different. Meditation is the practice that helps us to train our minds to be present and observe our thoughts whilst meditating. Mindfulness on the other hand is about being fully engaged in moments throughout your day. When we meditate, we increase our ability to be mindful, and when practised together they help us find mental clarity within situations. A great way to start your mindfulness journey is to start practising mediation.
What are the benefits of mindfulness?
- Reduced stress
By observing our thoughts and emotions without letting them overwhelm us, we learn to navigate stressful situations with more resilience and clarity. Practising mindfulness and being more aware of our present thoughts and feelings can lower our stress levels and promote the feelings of relaxation and calm.
- Improved mental health
Growing our self-awareness and acceptance of situations can aid us in developing healthier ways of thinking and coping with our emotions. Research has shown that mindfulness can reduce symptoms of anxiety, by being present and not allowing yourself to worry about future scenarios.
- Enhanced focus
Regularly practising mindfulness strengthens our ability to concentrate on tasks. By training the mind to stay in the present moment, we become less prone to distractions.
- Better emotional regulation
By acknowledging and accepting our emotions we are able to react to challenging situations with improved emotional intelligence. This means we are able to deal with other people with greater empathy, active listening skills and awareness of their feelings as well as our own.
Tips for practising mindfulness
- Start small - Start by trying to focus a couple of minutes at a time on mindfulness, when you become more comfortable with it you can increase this.
- Find a quiet space - choose somewhere where you won’t be disturbed, where you feel comfortable and where you can really focus on yourself.
- Focus on your breathing - Concentrate on the sensation of your breath as it enters and leaves your body. Notice the rise and fall of your chest or the feeling of the air as you breathe it in.
- Notice your thoughts and emotions - When you practise mindfulness you will notice your thoughts, emotions and bodily sensations. Instead of trying to suppress these or ignore them, try to just observe and accept them.
- Practise gratitude - Whether you're grateful for a nice cup of tea or some warm, sunny weather, try to savour and notice these smaller moments of gratitude.
- Be consistent - like any skill, mindfulness will require practice and consistency to see the full benefits. Try to set aside some time each day to practise mindfulness, even if it's only for 10 minutes.
Final Thoughts
I am constantly looking for practices that will help me be more present and focus on my well-being. By embracing mindfulness even just for a small amount of time each day we can cultivate our self-awareness, resilience, compassion and ability to handle hard situations. I will be trying my best to take a moment each day, breathe and live in the present moment.
Helpful Links
I’ve put together a few helpful apps that will aid you on your journey to practising mindfulness:
Calm is the number one rated app for mindfulness and meditation. It offers an array of guided meditations to help you practise as well as help with your sleep and breathing.
Insight timer is an app dedicated to reducing anxiety and improving sleep through guided meditations, breathwork and other mindful practices such as yoga and journaling.
The Headspace app is designed to make mindfulness a part of your daily routine. It includes guided meditations, focus playlists, yoga and sleep tracks.
