What is Mindfulness?
Mindfulness is the act of being present and living in the moment. Acknowledging everything around you, accepting it and taking it in.
Mindfulness can help anyone. This is because it forces you to focus on the here and now. Diverting attention from what was and what could be and focusing those thoughts on the present moment.
The world is driven by constant distractions, whether this is internal or external. It is important for us to live in the moment, to see the world for what it really is.
Staying present, allows you to have a deeper understanding and awareness of life and be grateful for just being. And it only takes 5 minutes!
Mindfulness isn’t a religious or even spiritual practice, but more of a self-discipline. The act of being ‘mindful’ may simply be achievable through steps in which we acknowledge our senses; focusing on smell, taste, touch, hearing and sight.
“Just 5 minutes a day of mindful meditation can slow down the ageing process, boost brain function and improve mood.”
What are the benefits of practising mindfulness?
- Reduced levels of anxiety
- Reduced levels of low mood
- Better sleep and concentration
- Less self-judgment
Mindfulness on the go!
Mindfulness on the go is a great way to build the habit of mindfulness in your life if you find the time for meditation escaping you. Devote yourself a few minutes a day to each sense. You can be working, driving, walking, exercising, brushing your teeth or even in a coffee shop…these can be primal moments in which we ground ourselves to become more present.
By focusing on each individual sensation, it gives the mind a space to focus, which does not include the family meal that went wrong the other day, or even that stressful assignment you know to be due next week. It simply allows us to pay more attention to what we are doing in these moments.
This is your perfect opportunity to experience ‘right now’… a reminder that the stress you’re experiencing is within your mind; this very moment encompasses a peace you’ve been seeking.
Steps To Mindful Eating
Mindful eating is defined as eating with intention; don’t just eat because it’s time to eat or chow down that meal just because it’s sitting there. It is also eating with attention: when you eat, focus on the meal and nothing else. Savour every bite because you deserve it!
Mindful eating slows you down and increases your self-awareness. In turn, you eat fewer calories and make better food choices. Whatever dietary dilemma you’re facing, mindful eating is proven to help. Studies published by the national institute of health show that people who eat mindfully:
- Lose more weight
- Develop healthier eating habits
- Keep weight off long term
Here are 10 steps that will make you a true mindful eating master!
- Make eating an event. Giving your meals importance and time allows you to focus.
- Cook your meal. Cooking your meal is essentially engaging you in the whole process.
- Remove distractions. By removing any distractions, it allows you to stay in the present moment.
- Eat seated. Eating when standing up can cause distractions, whilst sitting down can calm us, allowing us to concentrate more on the foods we are eating.
- Take a deep breath. Deep breaths can help you to better connect to the moment.
- Engage your senses. What does the food smell like? What does it look like? This allows you to feel more connected with the moment as well as the food you’re eating.
- Really chew your food. Chewing your food slowly allows the body and mind to let you know when you’ve had enough.
- Swallow and reflect. Give yourself time to reflect on the moment and how you feel.
- Put your cutlery down in between bites. This helps to improve concentration in the moment.
- Practise. Practice makes perfect, so allow yourself time.
When you’re mindful about when you eat, you’re more likely to be mindful of what you eat!
Is mindfulness the same as meditation?
This is a common question to ask and each practice supports the other. Whereas mindfulness is the awareness of the present, meditation allows you to let go of the present and just be. Meditation can be used to calm the body and mind if you have that extra bit of free time outside of mindfulness on the go. It is a more focused way of making you self-aware or simply to help you slow down racing thoughts and let go of negativity. It can be done in a short period of time such as 5 to 10 minutes or longer periods of 45 minutes to an hour.
Easy Meditation For Beginners
- Allow yourself some time, alone and without distractions and follow these easy steps.
- It’s important to find a good spot without distractions. This can be done at home or even outside if you like.
- Stabilise yourself and find a moment of relaxation before taking a comfortable seated position. This can also be done led down, whatever is more comfortable for you as long as it is stable.
- If you’re seated ensure your feet are on the floor or crossed in front of you, allow your hands to fall onto the top of your legs or fall at your side. Straighten your upper body but don’t stiffen it, allow the natural curvature of your spine to fall into place.
- Allow your chin to relax and focus gently forward. If it feels right, close your eyes or allow yourself to see what is in front of you without it being a focus.
- Relax and bring your attention to your breath or the sensations in your body – be there in the moment. Feel your breath and focus on the air leaving and entering your body.
- If you feel the need to make physical adjustments to your position to feel more comfortable, practice pausing and being mindful of this before doing so. Notice any tension and breathing as you let it go.
- If you really find difficulty in bringing attention away from wandering thoughts this is okay. Rather than fighting them, practice acknowledging them without the need to react. Come back to your breathing again without expectation or judgment of yourself.
- When you are ready, slowly lift your gaze, take a moment to begin to become aware of your environment. Notice sounds and the sensations of your body again. Notice your thoughts and emotions and pay a thought to where you would like the rest of your day to go.
Consistency and practice is key, and it may be easier for a beginner to begin with shorter periods of time and continue by building it to be longer sessions. So, be patient, consistent and most importantly don’t judge yourself.
Here are some useful links:
https://www.bbcgoodfood.com/howto/guide/how-eat-mindfully
https://www.mindful.org/mindfulness-how-to-do-it/
https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/
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