Sometimes in life, we get so caught up in the things we have to do that we forget to be present in the things we are doing right now. I think we can all relate to that, especially over the last two years. Many of us get so focused on the what-ifs, the worries, the fears, and what’s next; that we don’t take the time to enjoy the present. I know it’s a lot easier said than done, but that doesn’t mean it’s not worth trying. The practice of being present in the moment is called mindfulness.
“Mindfulness is the practice of purposely focusing your attention on the present moment—and accepting it without judgment.”
I found an article from Harvard that goes into great detail about the benefits of practicing mindfulness. It states that mindfulness has so many health benefits for the entire body. It improves your physical health by reducing stress, lowering blood pressure, improving sleep and much more. Mindfulness improves your mental health by supporting those with depression and anxiety, substance abuse, eating disorders, and obsessive-compulsive disorders. With that said, mindfulness improves your overall well-being. You’re less likely to be concerned with success or self-esteem, less likely to have regrets about the past, and better able to form deep, long-lasting relationships with others.
Are you ready to practice mindfulness? While there are many different ways to practice mindfulness, here are five techniques from the article to get you started:
Basic meditation:
Sit quietly, focusing on your breathing. If you have a mantra, you can repeat it silently. Allow for other thoughts to roam freely, coming and going as they do, and then return your focus to your breathing or mantra.
Notice your body:
Notice any changes in how your body feels. Take into account each part of your body, starting at your head and working your way down to your toes. Let any sensations, tingling, itching or movement come across your body and pass.
Notice your senses:
What else is going on around you? Notice sights, sounds, smells, tastes, and touches. Label them and let them pass.
Notice your emotions:
Embrace your emotions as they come. Calmly label them as they are and let them pass.
Notice your cravings:
Particularly beneficial with substance abuse or addictive behaviours. Notice your cravings, tell yourself that the craving will subside. Notice how your body feels as the craving approaches and let it pass.
These five techniques can help you get started practicing mindfulness. Try them and find one that works for you. If you find these techniques aren’t suitable for your situation, I encourage you to read the rest of the article here to find other techniques that will support you on your journey to practicing mindfulness.
Remember, when you find a way to be mindful, it helps to bring you into the present and allows you to be fully aware without fear or regret.
