EPSM

Mindfulness is a buzzword in our culture right now and I’m here for it! I can’t think of anything bad that could come from people taking an interest and applying it to their lives.  We need more mindfulness in our day to day lives and in our society as a whole. The idea that it has become mainstream may make it seem trendy, but the more people who catch on to the benefits of practicing mindfulness, the more people will recognize the importance and may even delve deeper into other forms of mental wellness and/or spirituality which will then lead to a shift in our greater consciousness. It’s all a win!

What is Mindfulness?

Mindfulness is the practice of slowing down and purposefully calling yourself into the present moment.  We spend most of our time running from one task to the next and our mind moves fast trying to anticipate and prepare us for what is to come.  On the flipside, we also spend a lot of time swelling on the past.  Thinking about the past is fine, as long as it does not inhibit your present and future thoughts and actions negatively.  Dwelling seems like the right word.

How to Practice Mindfulness

Practicing mindfulness is simply calling your mind’s attention to the current moment.  Are you driving to work thinking about what to make for dinner and how to get one kid to baseball when the other needs to beat dance practice at the same time?  That sounds like my brain nearly 24/7.  That is, except, when I recognize that what needs my attention most is right here, right now.  It is as simple as taking a deep breath, relaxing my muscles and taking notice of the flowers in full bloom or the children radiating joy during a game of make believe.  Sometimes it can be a narration of what you are doing in the moment.  For example, “ I am driving down my street.  My hands are on the wheel and it feels smooth and cool.  The radio is playing a calming song and I love that my favorite jeans don’t squish me while I’m sitting.  The temperature is cool and refreshing (rolls down window).”

How to incorporate mindfulness into your daily life

Ideally, you would take time out of your day to begin practicing a simple meditation and build on it.  But most of us are pretty busy and finding time to commit to a full on meditation can be tricky.  If you are like me, you also might fall asleep just about any time to close your eyes…

Here are 3 ways to practice mindfulness while moving through your day:

Mindful Eating.  When having a meal, actually sit down with your food at a table.  Set a place for yourself with a napkin, glass of water, fork and knife.  Maybe you even use a nice cloth napkin and light a candle.  With each bite of food, you chew slowly and intentionally.  Think about the way the food feels in your mouth, how it tastes. Once you swallow, take few seconds to focus on your food working its way into your stomach.  Then take another bite and so on and so on.  This allows you to register that you are eating and feeling what it’s like to feel hungry, satisfied, or full. We often lose these signals when we are rushing about and not paying attention to what your eat.

Breathing exercises. Take a moment to notice your body.  What are you feeling? Straighten your back, unclench your jaw, roll your neck and shoulders to release tension.  Close your eyes and take a deep breath all the way down into your stomach.  Allow your stomach to rise, don’t hold it tight like we are so often told. Do this several times and focus your mind on your breaths.  Thoughts will pop up and that’s ok.  Let them appear and pass and call yourself back into your breathing. 

Be present. When you are rushing about your day, slow for just a minute to narrate your actions and what is going on around you.  For example, “ I am taking one step after another on the sidewalk.  People are passing me by.  I feel a slight breeze as their body goes by mine. I am carrying a bag and it sits snugly in my hand.  Not too heavy, not too light.  There are small raindrops hitting my skin.  It feels cool and refreshing compared to the humidity laying on my skin. I hear a car rumble past and a bird sing in the distance., etc…” This is called being present in the moment. You are not thinking ahead or about what has already happened.  You are not hurrying to the next appointment or coming from a difficult phone conversation. You just ARE. 

In our busy lives, we don’t think of mindfulness as it’s own thing.  It should be practiced without thinking and should meld into our day, but we have had to name it so that we can remember to slow down and let ourselves live in the present.  These were just a few ways that you can incorporate mindfulness into your life. How do you practice mindfulness?