What is Mindfulness and how you can do it.
Guest Post by Melinda King
What is Mindfulness?
The practice of mindfulness has been around for a long time, mostly in Buddhist, Taoist and Yogic traditions however ‘mindfulness’ is a practice gaining huge popularity in the western world….I’m pretty certain it’s because most of us are super-stressed and this practice largely helps address this.
To practice mindfulness is to allow yourself to be conscious and aware of something, through focusing your awareness on the present moment, as well as acknowledging and accepting your feelings and thoughts, without judgement.
When you practice mindfulness you’re then able to experience your emotions and thoughts safely and without judgement. Therefore, those who practice mindfulness have the ability to live with more calm, balance, peacefulness, self-awareness and self-acceptance.
The thing is though, is that mindfulness is a technique that takes a conscious effort to practice. It’s a practice that can be applied at any time of day, during any moment. But the trick is to have a reminder to do it.
What are the benefits of mindfulness?
Our stress response is often due to fear, therefore the more you practice mindfulness, the more you’re able to be accepting of your fear, reduce your stress and help to let it go. This builds incredible emotional resilience so that you end up handling life’s stressors much easier and therefore are able to enjoy life more. Sounds pretty enticing hey! Here’s a rundown of the benefits of mindfulness:
- Be able to deal with uncomfortable thoughts and feelings safely
- Become aware of what you’re trying to sweep under the carpet
- Be able to accept more easily all those unwanted things life throws at us
- Be less disturbed by unpleasant situations (and people!)
- Realise that you are not your thoughts
- Learn to be less reactive in unpleasant circumstances
- Become more connected to yourself and others
- Become more accepting of yourself and where you’re at
- Become more accepting of others and where they’re at
- Ultimately…..learn how to be fully present in the moment
Mindfulness is ALL about getting into the present moment – ‘the now’ – and to detach from stressful (fear-based) thoughts that are focused either on the past or the future. The bottom line is, mindfulness brings more peace and calm into your life.
How to do it
Step 1
STOP THE CRAZINESS
Physically stop what you’re doing this moment.
Clarity and peace can’t exist in a frenzy! Nor can it exist when you’re beating yourself up about what needs to be done/where you need to go/who you need to see.
WHAT TO DO
Sit upright in a chair. Close your eyes and allow yourself to be still. Take a deep breath in through the nose then exhale through the mouth.
Step 2
SLOW YOUR BREATH
Use the 4-2-6-2 technique to slow your breathing
INHALE for 4 counts, hold for 2
EXHALE for 6 counts, hold for 2
REPEAT
Aim for 30-60 seconds
Step 3
SYNC YOUR THOUGHTS
Consciously sync your thoughts
Thinking “Argh I’m so stressed, I’m totally overwhelmed” will only add to your stress. Guide your thoughts towards supportive and loving affirmations.
WHAT TO DO
Each time you exhale focus your mind on one of these affirmations:
“I am now letting go of this stress”
OR
“I now allow myself to relax”
Step 4
SOFTEN YOUR SHOULDERS
Remember that stress hangs out in the neck & shoulders
When we’re stressed we often hold the tension in our bodies – particularly in our
neck and shoulders. Let go of this tension and shake it out! Roll and relax your shoulders as you exhale.
WHAT TO DO
As you exhale, roll your shoulders backwards in a circular motion. Do this five times.
Step 5
SENSE YOUR SURROUNDINGS
Use your senses to bring yourself into the present moment
Stress is often caused by dwelling on the past or worrying about the future. Bring your awareness into the present!
WHAT TO DO
Keep your eyes closed and focus your attention on the air going in through the nose and out through the mouth. How does it feel? Is the air cool or warm? Where in the body do you feel the sensation of the breath rising and falling? You’ll probably have lots of thoughts clamouring for attention but try to simply stay focused on the breath and how it feels. Keep doing this for 2 to 5 minutes or until you feel a little calmer.
Want more information on mindfulness?
Sign up to Melinda’s program Crazy 2 Calm here crazy2calm.com.au
