Mindfulness

In recent years, mindfulness has become a popular topic in the mental health field, but what exactly is it? Mindfulness is the practice of bringing your mind to the present. It is a state of awareness and active attention to the things happening in the present, such as your thoughts, feelings, and the physical sensations you feel in your body. With mindfulness comes awareness and acceptance. We first must learn to be aware of ourselves and what we are thinking, feeling, and emoting. Next, we begin to accept these things without judgment or self-criticism.

There are a variety of activities that you can do to practice mindfulness. As with any other skill, the more you practice, the easier it becomes. Listed below are different mindful activities you can try.

For short, quick mindful activities, try these:

• Deep Breathing. Look online for ideas of different deep breathing techniques to try. A simple way to practice deep breathing is belly breathing:
  • Place one hand on your upper chest and the other hand on your belly, below the ribcage.
  • Allow your belly to relax without forcing it inward by squeezing or clenching your muscles.
  • Breathe in slowly through your nose. The air should move into your nose and downwards so that you feel your stomach rise with you hand. The hand on your chest should remain relatively still.
  • Exhale slowly through slightly pursed lips. Let your belly relax. You should feel that hand on your stomach fall inward toward your spine. The hand on your chest should remain relatively still. Cycle through this process as needed or desired.
  • Focus on an object. Pick an object, such as a pen or stone, and place it on your desk at work or counter at home. Then, take a few moments to focus on this object. Notice different aspects about it, such as its color, shape, or feel.
  • Affirmations. Choose a couple of positive affirmations to have for yourself. You can write these affirmations down to read and look at when needed, or you can memorize them. Then, repeat these affirmations to yourself, in your head or out loud. Take the time to feel these affirmations and believe in them.
  • Focus on small sensations. Pick something grounding and easy to focus on during moments where you feel disconnected from the present. Focus on the feeling of your feet in your shoes, the sensation of your arms around your body, or the press of jewelry against your skin.
  • Mindful eating. Take the time to focus on what you are eating and your sensations of smell, touch, taste, and sight. Eat the food slowly, trying to taste every bite of it. Don’t take a new bite until you have swallowed the first. Throughout your eating, check in with your body cues. Do you still feel hungry or not? Find more instructions on how to eat mindfully online.

For longer, more engaging mindful activities, try these:

• Journaling. Set aside time to explore what you are thinking and feeling by journaling it on a page. Write down your thoughts and feelings as they come or find prompts to answer online. Journaling is a fantastic way to learn more about yourself.
• Create something. Whether this is drawing, painting, writing, welding, or building, focusing on one task is vital for the active attention mindfulness seeks to help you develop. Pick an activity that you are passionate about doing, so you will not be distracted from other influences.
• Body Scan. Lying down or sitting in a chair, focus on different parts of your body. Start at your toes and work your way up to your head. As you work through parts of your body, check in with yourself about how your body may be feeling. Be aware of any thoughts or sensations you encounter as you scan different parts of your body.
• Mindful walking. As you walk, focus on your breath and the steps you take. Feel how your shoes feel against the ground and the strength in your body. Be aware of the sensations around you as you walk.
• Meditation. Mediation is a term for a wide variety of activities. There are numerous types of meditation, from guided meditations to mantra meditation to yoga and tai chi. Deep breathing, body scans, and prayer are forms of meditation too. If you are interested in trying meditation, start small. Take a few minutes here and there to investigate the various types of meditation until you find one enjoyable to you. Then, once you find a form of meditation you like, set aside five minutes out of your day to do it. Slowly work your way from five minutes to ten, and so on.

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