Mindfulness

Mindfulness can be beneficial for anyone, from children to the older generation. If you are feeling stressed, or worried, mindfulness can really help you to focus your mind. I know some people might see it as a bit silly, or ‘hippy-ish’, but I urge you to give some of the techniques a try, you may be surprised how well it works for you.

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WHAT IS MINDFULNESS?

Mindfulness is being aware of our thoughts, feelings, bodies, & the environment we are in, at the present moment. It means not judging what is happening, it is just noticing what is happening & accepting it. It will clear your mind & allow you to focus your thoughts.

HOW CAN MINDFULNESS BENEFIT ME?

There have been many studies about mindfulness & its benefits. Mindfulness can help with stress & anxiety as it helps to shrink the brains ‘fight or flight centre, which is the region of the brain associated with fear & emotions. It can also reduce insomnia as it increases your feelings of wellness, reduces tiredness & gives you more energy, mentally & physically.

Mindfulness is effective for increasing your focus & attention as it clears your mind & enables you to become more in tune with your emotions. It can also improve your emotional & social intelligence, & develop your empathy, leading to improved relationships.

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HOW DO I PRACTICE MINDFULNESS?

I understand that many of us have very busy lives, & struggle to find the time to sit & relax. All it takes is 5 minutes to do a quick exercise to recharge yourself & become more productive & focused.

This exercise can be done at your desk, staff room, or anywhere that you work that has some level of quietness & only takes a few minutes.

Sit still & quietly

Focus on slowly breathing in & out

Put your hand on your stomach

Notice it moving in & out

Close your eyes & focus on your breathing

Feel your hand moving in & out with your stomach

If your mind begins to wander, don’t worry, just try & focus again on your breathing

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MINDFULNESS EXERCISES

OBJECTS

3-4 minutes

This exercise enables you to notice objects in your environment in a more mindful way.

Choose an object, such as a pen, mug, or ornament

Focus completely on the object you have chosen

Imagine you have never seen it before

Look at every little detail

Notice any marks, or scratches

How does it feel?

Don’t allow your mind to wander

MUSIC

4-5 minutes

This allows you to feel immersed in a new piece of music, & how to listen in a non-judgemental way.

Use headphones & find a song you have never heard before

Try not to judge it by looking at the artist, title, or genre

Only focus on the song itself

What instruments can you hear?

Notice the pace

Listen for background instruments, look behind the main melody

Which instruments are most prominent?

Is there singing?

Listen to the tone of the voice

Fully immerse yourself into the song & allow yourself to be carried away with it

EVERYDAY TASKS

Do you tend to put off mundane, everyday tasks? Well this exercise allows you to practice mindfulness, whilst getting those jobs done.

We’ll use washing the dishes as an example.

Notice the water filling the sink & the bubbles forming

Breath in the scent of the washing-up liquid

Dip your hands in to feel the temperature

Feel the water wrapping around your hands

Pick up a dish

Feel the weight

Scrub the dishes & notice the dirt slowly disappearing

Squeeze the sponge as you wipe

Rinse the dish & place it down to dry

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So, after reading this, how do you feel about mindfulness? Do you think you could find some time in your day to practice it? Give it a go, find what exercises work for you, & see what difference it makes to your mind.

Thank you for reading!