What is Mindfulness?

What kind of things comes to your mind when someone says Mindfulness?

Meditation? Clearing your mind of all thoughts? Buddhism? Yoga? Inner Reflection? Difficult? Impossible? Calming? Self-Awareness?

People have lots of immediate thoughts and impressions when they hear the word Mindfulness, both positive and negative. This post will hopefully help to give you an idea of what Mindfulness is and some ways you could apply it in your own life.

Mindfulness is the ability to be fully aware and focus on the present moment. This may include tuning in to the environment around you or your inner experience and sensations. It is not necessary to clear your mind of all thoughts but to notice when your mind wanders or you have a thought, let it go without judgment, and go back to focusing on the present.

Practicing Mindfulness can decrease stress, help with anxiety and depression, help you become more self-aware, and increase happiness and life satisfaction.1

Here are a few ways you can practice Mindfulness in your day:

1.  Mindful breathing: Find a quiet and comfortable spot to sit where you can keep your back straight and rest your hands on your lap. Close your eyes and begin to focus on your breathing. You do not need to change how you breathe; just be aware of the breath flowing through your nose and then back out. Notice where you can feel the breath in your body. This might be in your chest or your abdomen. As you focus on your breathing, if you notice that your mind has wandered, just notice that the thought is there and bring your attention back to breathing. It is normal that thoughts will come into your head during this exercise, and the goal is not to clear your mind but instead to be aware that they are there and not place judgment. Stay with your breathing for a few minutes, or as long as you would like, and then bring your awareness back to the room around you.

2.  Mindful eating: Choose a favourite food or snack and find a space free from distractions. Place a piece of the food you have chosen in the palm of your hand. First, just notice what it looks like. Notice its texture, shape, size, and colour. Can you see aspects of the food that you have never noticed before? Use your other hand to notice if it is hard, soft, or sticky. Bring the food to your nose and smell it. Is it a familiar smell? Does it bring up any memories? Now place the food in your mouth and hold it on your tongue before chewing it. Notice its texture and taste. When you are ready, begin to chew it slowly, noticing any changes in texture or taste as you do. When you are ready, you can swallow and notice how it feels as it travels from your mouth to your stomach. This can be repeated with another bite, or you can use this exercise to be mindful of an entire meal.

3.  Mindful walking: Find an area where you can focus on walking for a little while. This could be on a nature trail, in your neighbourhood, or in your backyard. Start by walking at a natural pace that is comfortable for you. With each step, notice the movement of your body and your feet lifting, falling, and contacting the ground. For the first bit, just focus on this experience, and if your mind wanders, allow those thoughts to go without judgment and return your focus to the movement of your body. After a few minutes, shift your attention away from your body and notice the environment around you. Start with bringing attention to sounds that you can hear around you. Next, shift to noticing any smells around you. Finally, focus on what you can see around you. This may include colours, objects, and textures. Keep your awareness of everything around you, and try to stay focused on the present moment. Near the end of your walk, shift your focus back to the physical sensations in your body and your movement. Before ending your walk, you may want to stop and notice how your body feels when it is still before continuing with your day.

4.  Mindful listening: This exercise can be done by listening to your favourite song, nature sounds (either a recording or out in nature), or just attending to the sounds around you. Similar to the mindful breathing exercise, find a comfortable place to sit and listen. Before starting the music, or attending to the noise around you, take a few deep breaths to calm and ground yourself. Notice any thoughts or emotions, without judgment, that you are currently experiencing. Notice any sensations that you are currently experiencing in your body. Once you feel you are ready, turn on your song or begin to shift your attention to the sounds around you. Try to give your full attention to listening and notice if the song makes you feel a specific emotion. Is any thought coming to you about the music? Do the sounds remind you of a particular event or person? If your mind wanders while you are listening, just notice this and bring your attention back to listening. Once the song is over, or you have spent a few minutes listening to other sounds, check back in with yourself. Are your thoughts and emotions different now than before the exercise? Are you feeling any different sensations in your body? As you get comfortable with this exercise, try practicing this with different kinds of music to see what differences you experience.

1 https://positivepsychology.com/mindful-breathing/

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