Our society has been exploring the concept of mindfulness and meditation for a few years now, and now more than ever, as we enter the second year of the global pandemic, the ability to calm down and reclaim our sanity is in even higher demand. But what actually is mindfulness? And how can you implement it in your everyday life?
What is mindfulness?
Mindfulness is essentially the act of being aware of the present and accepting it. To be mindful means to be focused on what is happening here and now without judging or trying to change it. When you bring mindfulness into your daily life, you can stop reliving the past and fearing what the future holds. Instead, you can focus on the present exactly as it is.
Get started
There are several techniques that can help you get started with the practice of mindfulness. The most common one is to focus on and closely follow your breathing. Another useful technique is ‘the body scan.’ In this straightforward practice, you simply observe your body from head to toe and tune in with your feelings and sensations. Another way you can bring yourself into the present moment and reduce your stress or anxiety is to focus on your senses. One after the other, become aware of what you can see, hear, touch, smell and taste. It might help to write it down or say it out loud.
Be patient with yourself
The practice of being aware and non-judgmental of the present moment can be challenging at the start. As everyone’s mind has the tendency to wander, it’s important to practice mindfulness and observe the course of your thoughts without any judgment. The trick is to always come back to the subject of your focus, no matter how far your mind has wandered. Don’t get discouraged if your mind is filled with thoughts or worries. Our minds are designed to be occupied – it is impossible for us to stop thinking altogether. That’s why it can be difficult for us to let go and focus on the present. Remember, as with any other skill, learning to be mindful takes time and practice. Learn to be patient and accept your mind exactly as it is right now.
Guided meditation
While you can practice mindfulness anywhere, anytime, and on your own, you can also seek external guidance. Thanks to its growing popularity, there are many apps and courses that offer sessions dedicated to a variety of different mindfulness goals. The most popular ones are HeadSpace, Calm (which I highly recommend), Simple Habit and Insight Timer among others. Just take your pick!
The benefits of mindfulness
The benefits of mindfulness are broad and have the potential to change your everyday life. To name a few, practicing mindfulness can decrease anxiety and stress, reduce rumination and emotional reactivity, improve focus, and even prevent or treat depression. The benefits of the practice are far reaching, as improving your mental health influences all elements of your life, from work and coursework, to relationships with others, and most importantly, your relationship with yourself.
Live a mindful life
You don’t necessarily have to sit down and practice meditation in order to bring mindfulness into your everyday life. While the terms are often used interchangeably, meditation refers to the practice or the session; mindfulness, on the other hand, has been described as a quality. A quality that can be cultivated and called upon at any given moment. This means you can bring mindfulness into your daily life and make a habit out of it. Whether you’re walking, eating, cleaning or tackling anything else from your to-do list, try to eliminate all distractions and bring your focus to the present moment. After all, it’s the only moment we’ve got!