What is mindfulness?
Mindfulness is the basic human ability to practice nonjudgment, 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.
Okay, but why does it matter?
We, as humans, are filled with daily distractions. We wake up, do our 9-5, come home. What a day, I just want to unwind and watch tv - Wow, bedtime already - jeez time flies. The cycle repeats. Do you build in time to self-reflect and live in the present moment or are you focused on the past and planning ahead for the future? Being mindful helps individuals reduce stress, anxiety & depression, regulate emotions, enhance performance, gain insight & awareness - just to name a few. Every individual is capable of this practice and it's completely free - once learned, you can practice anywhere and anytime. You're probably thinking "I don't have time for this", but actually you can incorporate this into your daily routine. Even 5 minutes every day is enough to make a difference. What's your excuse? :)
Start Your Mindfulness Practice
4-7-8 Breathing
Close your mouth and inhale through your nose to a mental count of four. Hold your breath for a count of seven. Exhale through your mouth to a count of eight. Repeat the cycle three more times for a total of four breaths.
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The Body Scan
The body scan is a good way to release tension in your body. It involves paying attention to parts of the body and bodily sensations in a gradual sequence from feet to head. Here is a 30 minute guided narrative by expert and founder of Mindfulness-Based Stress Reduction, Jon Kabat Zinn.
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Daily Gratitude
Each day, think of three things you are grateful for. This can help you feel more grateful and appreciative of the good things in life. Even on the tough days where you feel like everything sucks, do it anyway. You can feel grateful for people, nature, having a home to live in, a warm bed, a good meal, etc.
Mindful Eating
Usually done with a raisin for beginners but it can be done with any kind of food. In this exercise, you want to pay attention to the food item: 1) how does it look? 2) how does it feel in your hands? 3) what does it smell like? 4) how does it feel in your mouth (without chewing on it) 5) now chew on it slowly, what does it taste like?
Five Senses
A quick mindfulness practice with your five senses. Notice five things that you can see and bring your attention to it. Notice four things that you can feel (your clothes, the surface of your table). Notice three things you can hear in the background. Notice two things you can smell, whether pleasant or unpleasant. Notice one thing you can taste, at this moment (sip a drink, taste in mouth).
Mindful Walking
This can be done outdoors or even when you're walking to the bathroom. Walk at a natural pace & place your hands where it is most comfortable. For a few minutes, bring your awareness to sounds. After, shift your awareness to your sense of smell. Then, move to vision and notice the colors and objects that you see. Keep this open awareness of your surroundings without judgment. In the last moments, come back to the awareness of the physical sensations of walking. As you wrap up, think about how you can bring this awareness into the rest of your day.
