Transform Your Life with Everyday Mindfulness Skills
Mindfulness can be practiced by anyone, anywhere, and at any time. You could practice it while taking your dog(s) for a walk (which I usually do), while you are eating, or watching the sunset with a loved one. Jon Kabbat-Zinn defines it as “paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.” It’s easy to do and can be easy to sustain. Along with that, it has many benefits. Whether you are struggling with anxiety, the effects of trauma, or body image, mindfulness is beneficial for you and everyone else. I will explain the benefits below in greater detail, and I hope this will provide you with simple tools to help you care for yourself.
What is Mindfulness?
MINDFULNESS IS…
Intentionally living with awareness in the present moment
Without judging or rejecting the moment
Without attachment to the moment (clinging to the past or reaching for the future)
In essence, mindfulness is awareness in the present moment with acceptance.
MINDFULNESS IS NOT…
Being on “automatic pilot.”
Meditation. There are different forms of mindfulness meditation, such as focusing the mind on the breath or thoughts. Often, the image of meditation is of someone sitting cross-legged, eyes closed, for a certain amount of time. Mindfulness can look like this, and it could also look like you being present while doing your everyday tasks.
HISTORICAL AND CULTURAL CONTEXT
Mindfulness has been practiced for thousands of years as a religious practice. Most have learned about it through Hinduism and Buddhism. Jon Kabat-Zinn, who founded the Center of Mindfulness and the Oasis Institute for Mindfulness-Based Professional Education and Training, is the most significant influence in bringing mindfulness into the Western world. Kabat-Zinn developed the Mindfulness-Based Stress Reduction (MBSR) program to reduce stress. This program has influenced Mindfulness-Based Cognitive Therapy (MBCT). It popularized mindfulness in the therapeutic fields. Mindfulness-related principles and practices are also concepts interwoven in two of the therapeutic approaches I use in my practice: Acceptance Commitment Therapy (ACT) and Dialectical Behavioral Therapy (DBT).
Benefits of Mindfulness in Everyday Life
Research has shown that mindfulness positively affects our psychological and overall well-being. Those who practiced mindfulness were found to have:
DECREASED LEVELS OF:
depression
social anxiety
rumination (“involves repetitive thinking or dwelling on negative feelings and distress and their causes and consequences”)
absent-mindedness
negative automatic thoughts
cognitive reactivity (“describes the finding that, once they have become established, negative patterns of thinking can easily be reactivated through only minor triggers such as subtle changes in mood”)
difficulty with emotional regulation (ability to manage emotions)
INCREASED LEVELS OF:
self-compassion
ability to let go of negative thinking
sustaining attention and persistence in performing tasks
goal and value-driven behaviors
OVERALL HIGHER LEVELS OF:
life satisfaction
self-esteem
empathy
pleasant affect
sense of autonomy
vitality
optimism
Overall, mindfulness can help us better handle life difficulties and stressors. It helps us “live in the moment,” not in the past or worrying about tomorrow. Mindfulness is done in a non-judgmental way. Doing so can help us stay calm and avoid engaging in negative thought patterns amid emotional pain.
Simple Mindfulness Techniques
MINDFUL BREATHING
This is the practice of focusing your attention on your breathing. You are not trying to change your breathing but observing your inhales and exhales. Here is one of the many ways to practice mindful breathing in your every
Begin by sitting in a comfortable chair.
You can close your eyes or focus on a spot hazily.
Notice your body and any area that may have tension. Do your best to relax in these areas.
Observe your breath. Notice how your breath flows in and out. You’re not trying to adjust it in any way; simply notice.
You may notice your mind wander from time to time. That’s okay and natural. Gently return your focus to your breathing.
After a few minutes, notice your body again and let yourself relax more deeply as you finish.
You could start by incorporating this throughout your day. I usually like to include a form of mindful breathing when I start to feel stressed or tense throughout the day.
MINDFUL EATING
This is the practice of paying attention, on purpose, to your eating. It starts from the moment you have thoughts of food to the time you eat until you have completed your meal. This is not mindless eating. Mindful eating can help us appreciate and enjoy our food. Practical steps to use:
Notice your thoughts of hunger. Are you physically hungry? Bored? Stressed? Angry? Sad? If it’s not physical hunger, do something else that will address your emotions (i.e., if you are bored, do something you enjoy doing at that moment).
If you are physically hungry, eat without other distractions. Be attentive to the different foods on your plate. Think about what needed to happen before each food reached your plate.
Engage your senses with each bite. What colors do you see? What are the textures you feel? What flavors do you taste? The sound of each crunch? The aroma of your food?
After each bite, check in with your body. Are you full? Satisfied? Is it time to stop?
MINDFUL WALKING
This is the practice of being fully attentive and present as you walk. There are different ways to experience mindful walking, such as but not limited to:
Sensory walking (tuning into what you are experiencing through your five senses as you are walking)
Body awareness walking (notice what you are feeling in your body as you walk, from your head to toes)
Appreciative walking (being attentive to your surroundings as you walk and noticing the beauty/things to be grateful for)
Here are some steps to incorporate mindfulness during your walks.
Decide which type of mindful walking you would like to engage in.
Focus your attention on what you are sensing (sensory walking), what you feel as your feet hit the ground (body awareness), or what you see around you (appreciative walking).
Take a moment to be fully attentive to your experience. Through sensory walking, you will be attentive to what you are experiencing through your five senses. Through body awareness walking, you will notice what you are feeling in your body as you walk. Through appreciative walking, you will be attentive to the beauty surrounding you as you walk.
If/when you notice your thoughts drifting, gently lead your attention back to your area of attention.
Let yourself relax and let go of tension as you continue your walk.
How to Incorporate Mindfulness into Your Daily Routine
Commit to doing one mindfulness practice in your daily routine. Mindfulness doesn’t have to take you out of your routine; it could add to your current schedule. Here are some examples:
Mindful breathing for a few minutes in the morning to start your day.
Mindful eating as you eat breakfast, lunch, dinner, and snacks.
Be mindful of your experience as you are driving to and from work.
Mindful walking during your lunch break or with (or without) your dog(s) and family.
Be mindful of your breath, thoughts, sensations, etc., while washing dishes.
I hope you get the idea. Mindfulness, in essence, is being fully aware of your present moment without judging yourself or the situation. This can be done anywhere at any time. But please, if you are driving or doing something that requires your eyes to be open, keep them open :)
Conclusion
Mindfulness has a lot of benefits for our psychological and overall well-being. It can be easily incorporated into our current schedules and can be easy to sustain. It wouldn’t hurt to try and practice it in your life to see how it can benefit you. If it’s difficult for you to stay present at first, it’s okay. Don’t be too hard on yourself. I, too, still have days when it’s harder to stay focused, and my to-do list finds a way of popping up during my practice. If this happens, continue to redirect yourself back to your practice gently. But, that’s what it is, it’s a practice. It’s a way to retrain and disengage your brain and thoughts from the endless negative thoughts. For some, mindfulness is the golden tool they need to get out of the funk. For others, mindfulness is a tool that helps, but they also need further support to address their pain further. If that is you, I’d love to see if I could be the one to support you and if we would be a good fit to work together. Head over to the contact page to schedule a free 15-minute phone consultation.
