Mindfulness is “awareness that arises through paying attention, on purpose, in the present moment and non-judgmentally” (Kabat-Zinn). When one is being mindful, they are practising concentration, consciousness and being non-judgmental in a given moment. The goal of mindfulness is not to empty your mind of thoughts. Rather, it is to notice and acknowledge that thoughts, feelings and sensations may arise without pushing them away or holding onto them.
There are many benefits to mindfulness, including improved anxiety management, stress reduction, mental clarity, improved attention, improved affect regulation and relationship satisfaction.
There are many ways in which you can practice mindfulness in your daily life and bring it into your routine.
1) Set your intention for the day
When you wake in the morning, allow for a few moments to bring yourself into the day. Take a few breaths. Then, set your intention for the day.
What mindset would you like to hold for yourself during the day?
What are my needs today?
What can I do to address those needs?
How can I strengthen connections with people in a healthy way?
Say it back to yourself. For example, Today, my intention is to have a flexible mindset. I aim to be non-judgmental with myself and others. I will practice mindful listening when in conversations with others.
Over the course of the day, check in with yourself. Come back to your intention for the day and bring consciousness to it.
2) Pick a moment in the day to practice mindfulness
If you’re a beginner to the world of mindfulness, it can sometimes feel overwhelming. Setting a realistic goal can often be helpful. One such goal is to practice a few minutes of mindfulness in whatever task you are doing.
Perhaps, you enjoy an evening walk, or you have a long commute to work. Perhaps you enjoy a warm shower or you have a hot cuppa in the morning. Pick one thing that you do regularly and bring awareness, intention and non-judgmentalness to it. Use your senses and be in the moment.
By using moments in the day that are familiar to you, you may find it easier to incorporate mindfulness into your life.
3) Meditate
Meditation is a form of mindful practice. Use the meditative space to focus on the moment and on whatever arises for you. Using the breath is often a helpful way to anchor oneself in meditation.
Here is a counting meditation you could try:
Find a comfortable position and close your eyes. When you’re ready, focus on your in-breath and out-breath. Begin outing each in and out-breath.
Breathe in 1
Breathe out 1
Breathe in 2
Breathe out 2
Breathe in 3
Breathe out 3
(until you reach the 10).
If you lose count, notice it non-judgementally and begin again. You may end the exercise when you reach 10 or whenever you feel ready to do so.
Set aside 10 minutes in a day to practice a form of mediation that sits well for you.
Dr Kavitha’s tip: Practice makes progress.
Aim to practice mindfulness on most days for a few months. Over time, you may notice that you are able to direct your attention away from unhelpful thoughts with less and less effort. You might also notice the helpful effects that mindfulness can bring to your mind and body. Build mindfulness into your routine and frame it as a commitment to nurturing your mind and body. I will you all the best in this journey.
