Mindfulness

We hear a lot of talk about ‘mindfulness’ these days. There are blogs, courses to take and even retreats dedicated to this practice. So what exactly is ‘mindfulness’ and is it limited to Buddhists, Spiritualists and ‘mindful’ psychologists?

Mindfulness Meditation refers to an ancient practice originating in East Asia. It is a state of being present, of being consciously in the moment with compassion and openness.

Practicing mindfulness helps us become more in touch with our bodies, our feelings and our thoughts and gives us an opportunity to stop and attend to our physical and emotional needs.

Being mindful is in fact a state of healing and acknowledges that we are entitled to put our own needs first, despite the demands around us. Most of us are used to putting the needs of others first and so it may take some time to feel comfortable with taking a moment for ourselves.

We all have the capacity to be mindful. In a nutshell, it involves slowing down and becoming more connected to the present experience.

It might be useful to think of mindfulness as a way of creating ‘space’ in our minds where we can disconnect from our internal voice or thoughts, which at times can be distracting, painful or unproductive.
Doing so helps us to break the cycle of worry, anxiety and stress and enables us to respond thoughtfully and calmly to situations.

As we create space and slow down, the physiological systems in our bodies release less cortisol, which is the stress hormone, helping us feel more relaxed, at ease and present.

The great thing about mindfulness is that it is easily accessible, doesn’t take long and doesn’t require any fancy equipment to practice. However, like any skill, it requires consistent practice to master.

So overall, why practice mindfulness? It helps us to be more attuned and aware of our thoughts, feelings and body sensations. It helps us respond, rather than react to situations and can enhance our gratitude for each day as we are able to slow down and appreciate the moment, no matter how big or small.

Here are a couple of simple techniques to get you started:

Begin with a one-minute exercise
Sit in front of a clock or watch that you can use to time one minute.
Your task is to focus your entire attention on your breathing, and nothing else for one minute. Try to focus and notice the qualities of your breathing, with each breath serving to slow your heart rate down. Your thoughts will come and go – rather than push them away, acknowledge them and release them, gently notice that your mind has wandered and then bring yourself back to focus on your breath.

Take a ‘mindful’ walk
While walking, begin by concentrating on the feel of the ground beneath your feet as well as your breathing. Expand your awareness to notice your internal state (your thoughts, feelings and sensations). There is no need to judge these internal experiences as good or bad, simply practice noticing them for what they are. Then turn your focus to your surroundings – as you walk, tune into what you see, smell and hear around you. Now take in the sky, the view, and those around you. Feel the breeze and the air temperature on your skin while you enjoy the moment.

Tips
It is the mind’s role to wander and lose focus. The key is to not become frustrated by distractions, rather to acknowledge that your mind has pulled away and then gently bring yourself back to the present moment. Remember that being pulled away and coming back is the key to mindfulness practice. No one has constant perfect focus.

Here are some links to popular mindfulness exercises:
http://www.pocketmindfulness.com/6-mindfulness-exercises-you-can-try-today
https://www.headspace.com/science

Three minute breathing space:
https://www.youtube.com/watch?v=aTCXcxLjNcA} else {