Mindfulness: the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. –Mindful.org
Being mindful, even for a minute, is no easy feat. Our minds process between 50,000 and 70,000 thoughts per day, which means that within one minute, there are between 35 and 48 thoughts racing through your head.
Mindfulness is a skill to be learned and takes practice. Once cultivated, mindfulness can reduce stress, enhance performance, and increase awareness of others’ well-being, as well as your own.
You may wonder how you can add the practice of mindfulness to your own life. There are many techniques, both self-guided and tech-savvy, that you can incorporate into your routine. Before you read on, take a moment to notice your breath. This is often a good starting point for becoming more mindful. All you have to do is be still and focus on your breath for one minute.
Mindful Breathing:
- Sit comfortably with your feet flat on the ground and your hands placed on your lap or resting flat on a table
- Start by breathing in and out slowly. One breath cycle should last for approximately six seconds.
- Breathe in through your nose, filling your throat, lungs and belly with breath, and then breathe out, letting your breath flow effortlessly out of your body. Repeat slowly, in and out.
- Let go of your thoughts and worries. Instead, focus on your breath, purposefully focusing your awareness on its pathway as it enters and exits your body.
- Close your eyes and take 10 deep breaths, slowly counting your breaths with your fingers
How do you feel? Take note of the changes that just occurred in your body and mind. Do you feel more calm and focused? This technique is great because you can do it anywhere at any time.
Mindful Observation:
This is a simple way to observe and appreciate an element of your environment and connect with the present moment.
- Choose a natural object, such as a plant, the sky or water, within your immediate environment.
- Simply look at the object and notice the thing you are looking at. Imagine as if you were seeing and appreciating it for the first time.
- Allow yourself to be consumed by its presence and connect with its purpose within the world
- Do this for three to five minutes, or as long as your concentration allows
Mindful Awareness/Appreciation:
This exercise cultivates heightened appreciation of simple daily tasks or moments that typically go unnoticed.
- Think of something that happens more than once a day; something you might take for granted, like opening a door, walking to your car or typing on your computer.
- While you are doing that task, stop for a moment and be mindful of where you are, how you feel in that moment and the blessings these actions bring to your life
Example: Every time you touch the doorknob to open the door to your apartment or house, pause and be mindful of how you feel and where the door will lead you. Think about how lucky you are to have a place to call home. Another way to do this is to notice five things in your day (objects or people) that usually go unappreciated. Give thanks and appreciate them.
If self-guided mindfulness practices are difficult for you, there are plenty of free apps that can guide you. Here are three that are worth checking out:
- Insight Timer is one of the most popular free meditation apps and features more than 4,000 guided meditations on topics like self-compassion, nature and stress. It also offers an option to set a timer and meditate to intermittent bells or calming sounds. One of the coolest features of this app is that you can see how many people are using it and where they are in the world in real time.
- Aura is a meditation app that gives you a personalized three-minute meditation every day based on your needs, mood and stress-level. You won’t be given the same meditation twice, but if you enjoy the day’s meditation, you can save it to your library for future listening. This app also has a “mindful breather” feature to help you synchronize your breath, as well as a gratitude feature.
- Stop, Breathe & Think is a great app for newcomers. This app helps you get acquainted with mindfulness, explaining what it is and why it’s beneficial before your first session. The activities focus on themes like breathing, connecting with your body or being kind. It also has the option to set a meditation timer and listen to calming sounds. You can see your progress by tracking how many days in a row you’ve meditated and can record your emotions before and after the session.