Mindfulness

Becoming more mindful brings with it a variety of benefits for our wellbeing, from increased self-awareness and greater self-compassion to lower stress levels. I think the description that helped me understand it best is: ‘attention to and awareness of our experience in the present'. However, to understand what it feels like, the analogy that helped me best understand the experience of mindfulness is to imagine being sat next to a river, watching the water flow past (without getting into it). Just as we can notice the river running by without getting into the water, it's possible to notice our thoughts and emotions as they come up, without getting carried off by them. Or, when we do, we just gently bring ourselves back… either by focussing on our breath (or on the mindfulness guide we are listening to). If you choose to practice mindfulness over the next few days, be kind to yourself. It may take a little time, but if you can stick with it, it is an invaluable ‘go-to’ for accessing all the benefits I've mentioned here. SCIENCE TELLS US… Studies show that whether we practice mindfulness or are naturally mindful as a person (state or trait), mindfulness helps us experience more positive emotions and helps us to feel more in control of our emotions and behaviour, meaning it makes it easier for us to shift from a bad mood to a good one for instance, to be less 'reactive'. Findings show that it also increases ‘internal state awareness’, putting us more in touch with our feelings and motivations. It also improves our ability to shift our focus and thoughts. HOW TO PRACTICE IT There are a variety of ways to ‘practice’ mindfulness. Below are 3 options you might like to try: 1) Sit somewhere quiet and calm, put your hand on your heart and simply choose to notice your breath for a few minutes (without controlling it) OR focus your attention on a flickering flame... each time you notice your mind wander (which it will!), just gently nudge it back with self-compassion. 2) Mindful walking is an example of an ‘active mindfulness practice’. It simply involves activating all 5 senses (or at least 4 of them!) when going for a walk… focussing on everything you can see, hear, smell, and feel outside of and within your body. Notice how you are breathing and try to let thoughts pass by focussing back on the feel of your feet on the ground, the wind on your skin, etc. 3) Yoga is another active mindfulness practice. Some findings show it may be superior to other forms of exercise for reducing anxiety. There are lots of free YouTube yoga videos you can try. When practising, try to focus on your breath rather than on ‘achieving’ a pose.