With school having started, or starting soon, and Fall fast approaching, it’s safe to say that life is probably getting pretty busy. This can mean more stress, less joy, greater chaos, and less peace. But that doesn't have to be your entire reality.
Enter: mindfulness.
The official definition from Oxford is “a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations”. In other words, it’s living in the present moment—not the past, future, or even your to-do list.
There is so much that the present offers us. Neither getting caught up in what happened before or past regrets nor getting lost in what could happen in the future allow you to be where you are. And that’s where life is happening, right?! Right here, right now.
It’s easy to believe myths or misunderstand what mindfulness is or how it’s done. So, before we get into applicable practices, we want to provide you with some truths about being mindful.
Don’t worry, we’re not telling you to make time for yet another thing in your life. Of course, some of the practices ask you to set aside time to do something, but achieving mindfulness doesn’t take more of you than what’s in the present. You can do it wherever you are, whenever you want, as part of your everyday life.
Similar to the one above, mindfulness isn’t asking you to grow into this evolved being. It’s all about meeting yourself right where you’re at, without any judgment. Oftentimes, solutions that ask us to change or become something we aren’t don’t work because it takes the focus away from who we are in the present—and mindfulness is all about being in the present. Mindfulness helps us to become aware, and bring to the forefront, the best of who we are.
Practicing mindfulness doesn’t just give you a fleeting feeling in the moment, it affects the way you show up for every area of life, both the little and big things. In fact, “the energy of mindfulness helps us touch life deeply throughout the day, whether we’re brushing our teeth, washing the dishes, walking to work, eating a meal, or driving the car.”1
Now, this isn’t to say it won’t take some practice to get used to or it won't be a little uncomfortable at first if you’re not used to it. We’re not trying to gaslight you here. What we mean is that mindfulness isn’t this difficult process we have to figure out and it shouldn't feel like an extra burden. Rather, mindfulness is a joyful, pleasant, and relaxing experience.
It can be confusing because mindfulness may mean different things to different people. Some may say it's clearing your mind and some say it’s focusing on one specific thing. Guess what? Neither is wrong! There is no one size fits all nor a perfect equation to practicing mindfulness. There are some elements that are similar across the board, but it’s really about finding what works best for you!
Now, let’s get into specific mindfulness exercises!
Breathing is one of the quickest ways to calm us down and bring us back to the present moment, where our breath is happening. As you breathe in, notice the feeling of the inhalation, and as you breathe out, notice the feeling of your exhalation. Following the natural rhythm of your breath keeps you grounded in the present. Whenever you notice being swept away by the past or future, take a few moments to focus on the breath and allow it to bring you back to where you currently are.
Taking 5 to 10 minutes a day to find a quiet place to sit and just be does wonders for your mental health and for practicing mindfulness. You are deliberately taking a break from everything else vying for your attention and choosing to be with yourself in the present moment. Your mind will inevitably wander…that’s okay! When it does, gently bring it back to your body in the present either by focusing on your breath or the feeling of the seat beneath you, or something else in the present moment.
Meditation is probably the most common way to practice being mindful and sometimes the most helpful as it’s structured. You can find meditations in many places from YouTube videos to apps like Headspace to articles that walk you through meditating yourself. The focus of meditation is to take a step back from your thoughts, as if they were just cars passing you by as you stand on the sidewalk, and notice them without judging. Let your thoughts pass you by as you focus on being still in the present.
This practice can be done anytime, anywhere. It’s as simple as it sounds. You pay attention, full attention, to whatever it is you’re doing. You don’t think about the past or your to-do list, you don’t worry about the future or your calendar. This can be done brushing your teeth, eating and really savoring the taste, walking slowly with leisure rather than rushing, driving your car, working out and feeling your muscles working…the list goes on. Anything you do can be done mindfully if you focus your attention on what’s happening here and now!
It can be easy to not notice when we are being critical or judgemental towards ourselves. Mindfulness helps bring our awareness to these thoughts and begin treating ourselves like we would a good friend or loved one. Remember, mindfulness doesn't ask us to change ourselves or become something we’re not, it helps us come to terms with who we currently are today.
This is similar to a mediation, but can be done much quicker. Lie on your back, arms and legs extended, and take some deep breaths. Starting at your head or at your toes, slowly and deliberately focus on each body part, moving up or down depending on where you started. Be aware and pay attention to any sensations, feelings, thoughts, or emotions that pop up at each part. This whole process allows you to be present in your body right where it’s at without trying to change or judge anything.
For more on the art and science of mindfulness, check out this article.
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1. Plum Village