There are many people talking about mindfulness nowadays and how we should all be embracing it to improve our physical and mental wellbeing. But what is mindfulness and how can it benefit us?
The definition of Mindfulness
Defined by Jon Kabat-Zinn: “Mindfulness means paying attention in a particular way; on purpose, in the present moment and non-judgementally.”
This means bringing your awareness to the present moment, while at the same time acknowledging and accepting your thoughts and how you are feeling, and without a need to react in a negative or judgemental way. By being in the present moment it can help us move away from worrying thoughts and fears about the past or the future; therefore reducing stress, anxiety and panic.
How do we bring this into practice?
Practicing mindfulness takes times. You may notice some immediate benefits, but to achieve long-term results, it is recommended that mindfulness is practiced regularly.
If you have not practiced mindfulness before, this simple exercise is a good place to start to help you bring your attention to the present moment:
- Find a quiet space where you won’t be disturbed or distracted. Sit comfortably, close your eyes and take a few slow and deep breaths until you notice you are feeling more relaxed.
- Bring your attention inwards, to your feelings and note any tension points within you. Focus on relaxing and releasing that tension.
- Keep your focus on how you feel, notice your chest rising and returning with each breath. Only focus on this moment, as you sit.
- You may notice thoughts entering your mind. Allow this to happen, but let them go and return your focus back within. Keep releasing your thoughts until you notice they have reduced or gone.
- Now, very slowly open your eyes, keeping your focus within.
- Do a very simple and short task, such as washing-up, sweeping, brushing your hair or walking. Keep your focus only on the task you are carrying out and nothing else.
- Take note of the sounds, feelings, smells and sights of the task in hand.
- Remember, if any thoughts enter your mind, accept them and then let them go, always bringing your attention back to only your task.
- Finish the short task and note how you feel now compared to how you felt before starting this exercise. Do you feel more at peace? Are you holding much less tension in your body?
What are some of the benefits of mindfulness?
Research has shown regular mindfulness practice can bring:
- Reduced stress and anxiety
- Prevention of depression
- Better attention and improved problem-solving
- Less negative thoughts and being down on ourselves
- Greater enjoyment of life
Taking time to be mindful by being more aware of your thoughts, feelings and body sensations can really be beneficial to your wellbeing. The more you practise, the easier it will become to bring mindfulness into your every day activities.
If you are new to mindfulness, you can visit the NHS website where you can find some excellent advice on this subject.
