What is Mindfulness?
This is an approach to life which focuses our attention on the here and now. In a world of distractions and disconnection from each other, this practice provides you with a quiet space in your mind. A place of acceptance, calmness and clarity which you can use to approach your daily life. For me, whilst the calmness is appreciated, it’s the clarity and acceptance it gives me that is the reason I have been practicing this in different forms for over 20 years.
It is estimated that 15% of the UK population practice mindfulness. This is a rise in western societies from around 4% in 2012. The increased interest in mindfulness may be due to the increase in its use by the medical profession, to help decrease the symptoms of anxiety and depression. Where anxiety is a focus on future events and depression a focus on past events, mindfulness keeps us here in the present moment – which is the only thing we can truly control.
My love of mindfulness grew with my fascination of Emotional Intelligence (EI) and not being a slave to reacting to life. The combination of mindfulness and EI has focused my emotions in a more compassionate place. I now have the emotional bandwidth to understand what makes me happy and to help others to find happiness from where they are.
“A survey conducted by the National Business Group on Health found that 78% of large employers in the United States offer mindfulness training and other stress-reduction programs as part of their employee wellness initiatives”
7 Positive impacts of mindfulness
- Growing your capacity for love. Communicating mindfully fosters a greater understanding and intimacy, while compassion and meditation nurtures a sense of interconnectedness and altruism. As individuals we become more attuned to the needs and experiences of others and often relationships are imbued with greater harmony and mutual support. We also get so much more out of our life, as we are fully present.
- Stress reduction and emotional regulation. Mindfulness counteracts stress and anxiety and increases your capacity to think more clearly under pressure or emotional pain.
- Better physical health. By reducing the impact of stress, blood pressure is reduced and sleep is enhanced, both of which have positive impacts on your overall health.
- Improve long term memory. Research suggests that being regularly mindful can improve your attention as you are less distracted, but long term it may mitigate cognitive decline.
- Taking a step back from the drama. By cultivating a non-reactive stance towards internal and external stimuli, mindfulness can empower you to regulate your emotions more effectively, leading to greater emotional stability and balance.
- Improvement in Mental Health. Research has shown that mindfulness-based practices can be effective in treating various mental health conditions, such as depression, anxiety disorders, and post-traumatic stress disorder (PTSD). A review published in JAMA Psychiatry found that mindfulness-based cognitive therapy was as effective as antidepressant medication in preventing relapse in individuals with recurrent depression.
- Greater self compassion. At times we can speak to ourselves in a hurtful way. How many times this week have you called yourself an idiot, stupid, fat or similar. Things you wouldn’t say to someone else. Mindfulness encourages us to love ourselves first and to seek support from within without looking for external validation.
3 Ways To Daily Mindfulness
So how do you keep the busy mind gremlins at bay and achieve a state of blissful Nirvana when the children are shouting and you can’t find your car keys?
1.The food of life
Interestingly, I’m writing this in a noisy coffee shop and a lady at the table next to me has three girls who are chattering loudly and excitedly about cake. And who doesn’t get excited about cake?! Things have been thrown on the floor and everyone wants Mum’s attention. The thing is, it serves none of us to be frustrated with this family situation. So rather than losing my temper I decided to smile and observe.
I asked the eldest of the girls what cake they are going to choose. As she ran through the options and asked what I thought, her sisters stopped and focused on our conversation. And so it is with mind chatter – a different focus and the chatter calms down. When the cakes arrived, I said to the older child, “Is that a good cake? Can you taste the cherries?” She had to take another bite and concentrate on that mouthful before answering that, “yes” she could taste the cherries. Each girl in turn told me what they could taste. This is the start of mindful eating. Being present and observing what is happening. In this case, what something tastes of.
Tomorrow when you have breakfast, give it a go. What does it taste of? Texture, moistness, sweetness. Eat slowly and chew each mouthful.
2. Just breathe
Well, you were doing it anyway and now you have read the word ‘breathe’ you have probably become aware of doing it. This is one of the most accessible forms of mindfulness as it can be done in a variety of different ways.
Observe how you are breathing. Is your belly moving or your chest? Take a deep breath. Did your shoulders rise? If they did, then try again and focus on relaxing your shoulders. The shoulder rise is usual with shallow breathing in the chest area only. Now breathe in through your feet. Let your belly go and imagine filling your whole body up with air. Exhale slowly and fully. When your lungs are empty leave them empty for a few moments and then release your belly, accepting in air once again. This is one of the most effective ways to reduce stress in the moment.
3. Body Scan
I often do this one in the morning before I look at emails and messages. I wander around the garden observing nature and check in with myself. Worry and anxiety are the realms of the mind and a good counteract for this is a focus on our body. The aim is to notice physical sensations and keep myself within my body. Observe physical sensations without judgement. This may be unusual at first particularly if you berate parts of your body for not working: ‘those damned knees’ etc.
Let your mind be your body’s best friend. Scan your body from your toes to your head. Wiggle your toes, how are they today? Tense and release your calves, do you have any tension there? The same with your thighs, your belly, chest and arms. Wiggle your fingers, make a fist and release – how are your hands feeling today? Now your neck and shoulders – do you have any tension there? Give yourself a massage.
Your body is a blessing. It is what sustains you. It is part of the you that your family and friends recognise and love. Remember to recognise and love it too… and yes, lots of people find that hard. But your mindful mind is free of judgement and is learning to love you so give it time. You will get there.
And finally
Mindfulness comes in many forms and these are just three things you can do before your day starts, so that you can set up your day in your control and with greater clarity.
If you would like to learn more about mindfulness practice we have a free webinar with 5 ways to mindfulness. Together, let’s make your mind a place of fun, happiness and compassion.
Book your place here
We also have another blog – What is mindfulness and how can it help
Take a look at the NHS page on mindfulness
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