What exactly is mindfulness?
Simply put it is the act of bringing our full attention to whatever is right in front of us. Mindfulness is intentionally opening the mind and senses to fully experience what we are doing, seeing or experiencing in the present moment. While this is a simple concept, it can sometimes be a challenge to actually practice it. To live mindfully requires a constant focus (and refocus) from moment to moment and that can be quickly forgotten about in the hustle and bustle of everyday life. The biggest challenge to living mindfully is distraction and distraction is all around us in the form of social media and living in a world that is always "on".
The good thing though is that with regular practice, mindfulness becomes much easier and will eventually become second nature.
Why should you want to practice Mindfulness?
For one word: Peace. Of course, there are more reasons but for this post I want to talk about Peace. Living in the present moment creates peace and ease by not burdening our thoughts and emotions with worries of the future or regrets of the past. It is simply living in our physical body in this exact moment in time and fully engaging and acknowledging our senses. Living in a state of peace creates a more satisfying life with better sleep, health and relationships-with others and ourselves.
How do you practice Mindfulness?
The first and best way to start becoming mindful is by connecting with your breath. Find a quiet spot to sit and close your eyes. Ideally breathe smooth and easy through your nose and really sense and feel the coolness of the air as it enters the nostrils. Feel the satisfying sensation of your stomach expanding and filling with air. Feel your stomach deflate and your shoulders soften with each exhale (also through the nose).
Continue doing this for a few minutes at a time, gradually lengthening the time spent here.
Engaging the senses is another great way to practice mindfulness. Here are some simple ways to start right now. Try one at a time when you are first starting out and then add on more as you like.
Hearing-really listen and just listen whether it's music, a lecture or the birds singing in the morning. Connect with your breath, open your ears and just listen.
Try this with a favorite song--you just might hear a layer or instrument in there that you never caught before.
Sight-sit with your eyes closed for a few minutes. Open your eyes and slowly take in what's around you. Notice the texture of fabrics in the room, the colors and contrasts. Or try gazing at a flower bouquet or piece of artwork and fully take in and appreciate the different colors and textures.
Taste-at your next meal take the time to fully savor each bite of food noting the texture and temperature. Chew your food for a bit longer to slow down and spend more time enjoying the meal.
Touch-the next time you get dressed in the morning spend time noticing the sensation of the fabric against your skin. Notice if it is soft or scratchy or if it feels loose and flowy or is compressing against your skin.
Smell-fully and slowly inhale and focus on the scent of flowers, a fresh cooked meal or a favorite essential oil.
How to put this into practice?
Living mindfully takes practice and repetition just like anything else worth doing.
Try setting reminders on your phone to go off throughout the day. Maybe you set one for during break times at work or first thing when you wake up in the morning--it doesn't have to be for long--even 2 minutes at a time can make a big impact.
Leave a post-it notes around the house or in your car to remind you to check in. This can benefit the whole family so if they tease you for the notes tell them it would help them out too!
Wear a new/different bracelet that serves as a reminder to be mindful. Every time you see it will remind you to check in.
These are just a few easy ideas to start building habits that support living mindfully. Contact me and let me know how it goes for you!
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