One word- mindfulness.
What is Mindfulness?
Mindfulness can be described as, a mental state that is achieved by focusing your attention on the present moment by acknowledging and accepting your feelings, thoughts, and bodily sensations, through the implementation of different techniques.
The amazing part of mindfulness is that it doesn’t just provide your mind and body with a sense of calm and lower anxiety but has many other wonderful benefits as well. Numerous empirically supported studies have shown that mindfulness, when practiced consistently, can help to relieve stress, treat heart disease, lower blood pressure, reduce inflammation and chronic pain, improve sleep, lower anxiety, and stop panic attacks, reduce depressive symptoms, strengthen overall mental health, and even alleviate gastrointestinal difficulties. According to the American Psychological Association, mindfulness also helps with self-control, objectivity, tolerance, flexibility, concentration, mental clarity, and overall wellbeing.
How You Can Become More Mindful?
By practicing mindfulness, you are literally changing how your brain is wired, providing lasting results for your mind and body, and your life.
Here are some ways to implement mindfulness into your daily life:
1. Set Your Intention: Every morning when you wake up, set your intention for the day. What do you want to achieve beyond your to-do list? What do you want to appreciate, acknowledge, and communicate in your life?
2. Mindful Breathing: Sit comfortably. Notice the rate and depth of your breathing. Sit with it. Next, slowly change your breath by breathing in through your nose to the count of one, and out through your mouth to the count of two. Allow your stomach to expand with each breath. Do this by adding one count to each inhale and exhale, eventually working your way up to ten. This technique is extremely useful at regulating your body and your mind and is particularly helpful when feeling panicked or anxious.
3. Body Scan: Begin by sitting or lying down comfortably. Notice your breath- the rhythm, the depth. Next, bring attention to how your body feels- is it tense, sore, etc.? Finally, starting at the top of your head and moving slowly down to your toes, notice how each part feels. The Body Scan is helpful at focusing your awareness on how you are feeling and gaining insight into the way your body responds to different situations.
4. The Grounding Exercise: Pick one thing- a rock, a flower, a piece of candy, etc.- and take a moment to describe the way the item looks. How it feels, smells, tastes, and so on. This exercise brings your mind to the present moment by focusing on a single object right in front of you, which results in less time expending your energy with worry or ruminating.
5. Five Senses: Stop and notice 5 things you see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and one thing you can taste. This is a quick and easy way to bring your mind back to the present.
6. Progressive Muscle Relaxation: Sit with your feet on the floor. Close your eyes if you can and start at the top of your head. Notice the way your scalp feels. Next, tense and hold for five seconds and release. Move down towards your toes, stopping and repeating the above step for every part of your body. By doing this, you are not only bringing your thoughts to the here and now, but you are also gaining awareness of the tension in your body and providing a release for each of your muscles.
Some Other Tips:
1. Turn off the computer or phone two hours before bed. This allows your brain time to rebuild melatonin, which is critical to a good night’s sleep and to keep you present the next day.
2. Slow down! Literally. Take a moment, sit down, and breathe! Even for a minute or two will result in your shoulders relaxing, your jaw unclenching, and putting your mind at ease.
3. When you find yourself overwhelmed or frustrated, take a few minutes to go outside and breathe.
4. When you notice feeling impatient with your children or parent or partner, stop and remind yourself that one day you will want these moments back. Sit on the floor with them. Notice the things you love or appreciate in the moment or in the person.
Remember to be kind and patient with yourself. Give yourself the grace you deserve. And, most importantly, make self-care a priority even if it’s only for a few minutes a couple times a day.
