What is Mindfulness?
“Mindfulness” is a hot topic in Western psychology: increasingly recognised as an effective way to increase fulfilment, reduce stress, raise self-awareness, enhance emotional intelligence, and undermine destructive emotive, cognitive, and behavioural processes. While many people think mindfulness means meditation, this is not the case. Mindfulness is a mental state of openness, awareness and focus, and meditation is just one way amongst hundreds of learning to cultivate this state. Click here to download an article on Mindfulness Without Meditation — published in the Healthcare, Counselling and Psychotherapy Journal (HCPJ Vol9, No 4), a quarterly journal of the British Association for Counselling and Psychotherapy.
Although mindfulness has only recently been embraced by Western psychology, it is an ancient practice found in a wide range of Eastern philosophies, including Buddhism, Taoism and Yoga. Mindfulness involves consciously bringing awareness to your here-and-now experience with openness, curiosity and flexibility. Jon Kabat-Zinn, a world authority on the use of mindfulness training in the management of clinical problems, defines it as: “Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”
Mindfulness is about waking up, connecting with ourselves, and appreciating the fullness of each moment of life. Kabat-Zinn calls it, “The art of conscious living.” It is a profound way to enhance psychological and emotional resilience, and increase life satisfaction.
Practising mindfulness helps you:
to be fully present, here and now
to become more connected to yourself, to others and to the world around you
to become less disturbed by and less reactive to unpleasant experiences
to experience unpleasant thoughts and feelings safely
to become aware of what you’re avoiding
to become less judgmental
to increase self-awareness
to learn the distinction between you and your thoughts
to have more direct contact with the world, rather than living through your thoughts
to learn that everything changes; that thoughts and feelings come and go like the weather
to have more balance, less emotional volatility
to experience more calm and peacefulness
to develop self-acceptance and self-compassion
Informal Mindfulness Exercises – How to be Mindful in Everyday Life
We’re all busy, and many of us don’t have time (or are unwilling to make time) to formally practice mindfulness skills. However, we can practice informally throughout the day. Here are a couple of examples:
1) Mindfulness in Your Morning Routine
Pick an activity that constitutes part of your daily morning routine, such as brushing your teeth (my personal favourite!), shaving, or having a shower. When you do it, totally focus on what you are doing: the body movements, the taste, the touch, the smell, the sight, the sound etc. For example, when you’re in the shower, notice the sounds of the water as it sprays out of the nozzle, and as it hits your body, and as it gurgles down the drain. Notice the temperature of the water, and the feel of it in your hair, and on your shoulders, and running down your legs. Notice the smell of the soap and shampoo, and the feel of them against your skin. Notice the sight of the water droplets on the walls or shower screen, the water dripping down your body and the steam rising upwards. Notice the movements of your arms as you wash or scrub or shampoo. When thoughts arise, acknowledge them, let them be, and bring your attention back to the shower. Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you, and bring your attention back to the shower.
2) Mindfulness of Domestic Chores
Pick a chore that you normally try to rush through, or distract yourself from; or one for which you just ‘grit your teeth’ and try to ‘get through it’. For example: ironing clothes, washing dishes, vacuuming floors, making the kids’ lunches. Aim to do this chore as a mindfulness practice. E.g., when ironing clothes: notice the colour and shape of the clothing, and the pattern made by the creases, and the new pattern as the creases disappear. Notice the hiss of the steam, the creak of the ironing board, the faint sound of the iron moving over the material. Notice the grip of your hand on the iron, and the movement of your arm and your shoulder. If boredom or frustration arises, simply acknowledge it, and bring your attention back to the task at hand. When thoughts arise, acknowledge them, let them be, and bring your attention back to what you are doing. Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you, and bring your attention back to your current activity.
Now write down some informal mindfulness exercises for yourself:
During my morning routine, I will practice mindfulness of ………………………………….….
During my evening routine, I will practice mindfulness of ……………………………………….
During the week, I will practice mindfulness of the following chore (s) ………………………….
Now write down any other quick ’n’ easy informal mindfulness exercises you can think of – e.g. while waiting in queues or at traffic lights you could practice mindfulness of your impatience; or when eating dinner, you could aim to eat the first two mouthfuls mindfully. At the end of each week, pull this sheet out and see how well you have followed it.
Text credit – www.actmindfully.com.au
Photo credit – www.headspace.com