In a world where information and noise seem to follow us everywhere we go, truly remaining in the present can be more challenging than you would expect.
According to study by psychologists Matthew A. Killingsworth and Daniel T. Gilbert of Harvard University, people spend 46.9 percent of their daily lives either absent-mindedly or with their minds preoccupied with something other than what they’re doing. By that measure, almost half of our days are not spent in the present moment. For some of us, this percentage of life outside the present is increased by our engagement with virtual worlds through social media.
Recently, I’ve been on a mission to reclaim my wandering mind and find practical ways to return to living in the present. I was exhausted with preoccupation with the past- it only demotivated me and reinforced my limiting beliefs. Obsession with the future fanned the flames of my anxiety. And using social media as a distraction from my thoughts was incredibly unhealthy. I was in desperate need of something that would help me engage with the contents of my mind and with the substance of my reality in a meaningful way. I discovered that the remedy to a perpetually wandering mind was mindfulness.
What is Meditation and Mindfulness:
Mindful.org defines Mindfulness as “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us”. It is the ability to realise that you are not your thoughts and to live accordingly. The same source defines meditation as a purposeful exploration of our minds through the avenues of our sensations, thoughts and emotions. Thus, meditation can be seen as a tool used to achieve a state of mindfulness. The two practices are intrinsically linked, and both become more powerful through consistent practice.
The stereotypes and scorn that is attached to the practices deters some people from exploring mindfulness and meditation and reaping the benefits. So, it is important to know that there is a plethora of ways to incorporate them into your life. In fact, one of the most enticing aspects of mindfulness is that it is constantly available to you- no matter where you are.
Here are three easy ways to incorporate mindfulness into your life from today:
- Breathwork
Any type of breathing exercises can be used as meditation techniques. Breathwork helps you disconnect from your mind and connect with the present sensations of your body by consciously and systematically focussing on your breathing.
- Body Scans
Body scans bridge the disconnect between your mind and body. Through deliberately engaging with your bodily sensations, you can explore your reality through the physical. This practice has helped me become more aware of how I subconsciously carry tension in parts of my body and how that is linked to the state of my mind.
- Grounding Techniques
It’s likely that you’ve heard of the 5,4,3,2,1 method of dealing with anxiety or mental turmoil: naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helpful method helps you to focus on things outside yourself as a way to re-engage with the present and de-escalate panic.
Your mind is unique and so the experience you have with mindfulness and meditation will always be different. Don’t fall into the trap of thinking there is a right or wrong way to meditate- that will only discourage you. Rather, try to be open-minded and embrace whatever comes up along the way. The lasting benefits of meditation are definitely worth it.