You sit looking out at the sunset, the birds are soaring by, and a cup of herbal tea sits beside you. You have a journal with perfectly written thoughts in it, you’ve had a wonderful week, and you feel totally at peace. You handle conflict perfectly, do yoga every day and feel perfectly in tune with your emotions. Oh yes, what a great fantasy.
We’ve all had moments where we dreamt of being mindful in this way. The problem is that if we’re being realistic, our day-to-day lifestyles don’t cater to this dream. Life is stressful. Our cellphones can be sources of joy and also envy. Exercise isn’t always fun, and meditation can feel challenging if you don’t know where to start.
In recent years, psychologists and mindfulness professionals have been looking at ways to incorporate mindfulness in the modern world. Focus has shifted from asking people to take an hour every day to write out their thoughts and feelings, to find tools and tricks that make mindfulness easier to implement. In order to incorporate more mindfulness into your life, it will still take some effort and patience. But it doesn’t have to feel like pulling teeth.
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Why Should I?
Before we dive into actual strategies for adding mindfulness in your life, it’s important to take a closer look at why it matters and how it can benefit you. Many people have perceptions of what the practice of mindfulness is, and what it looks like. You may also feel hesitant to believe that it truly can make a significant impact on your life.
Mindfulness – simply put – is a psychological technique to help you focus on the present moment. It aims to bring a person to a calmer state, and channel energy on the current moment. Why is that helpful? By taking time to center yourself and not worry about what happened yesterday, and what will happen tomorrow, you give your brain a chance to rest. The more a person practices mindfulness, the easier they may find it to handle stressful situations and embrace moments of pure bliss.
There is evidence that mindfulness can help with a variety of mental health disorders, like anxiety, panic disorders, and depression. It can even help people who suffer from chronic pain. Since mindfulness is often used to calm the nervous system, it can also be helpful for people who have trouble regulating emotions, such as those who struggle with anger management. Mindfulness is a safe way for you to take your mental well-being into your own hands.
Mindfulness Techniques You’ve Probably Heard Of
Meditation is often the first thing that people think of when they think of mindfulness. They may imagine someone with their legs crossed, eyes closed, and breathing slowly and calmly. Though meditation is a great tool that has roots that go back centuries, some people find it difficult to find calmness in the stillness.
One of the greatest ways you can start is to use guided meditations. The length of these can vary, but they will give you the chance to be led through meditation rather than sit in silence. Through body scanning, and positive affirmations, many people find that they’re more easily able to reach a sense of “being present.” Another great aspect of guided meditations is that they can vary in length based on the needs of your schedule.
Though some people would think that technology and mindfulness don’t go hand in hand, that doesn’t have to be the case! Many wellness apps, such as Headspace, offer meditations that vary from 3 to 10 minutes. Though it may not seem like a lot of time, even these short meditations can make a lasting difference for your overall mental health, especially when you practice regularly. There are also apps that will offer affirmations for you to repeat to yourself for positive reinforcement and even mindfulness coaching.
Mindfulness Beyond Meditation
In the modern world, sitting down even for a short amount of time may seem impossible. You’ll be happy to know that there are other ways to practice mindfulness that doesn’t require meditation at all. Simply taking moments out of your day to focus on the present moment can be an act of mindfulness. If you commute by train to work, take a moment to take in your environment. Focus on what you see, feel, and pay close attention to your senses. This simple moment when you channel your energy on the outside world is an act of mindfulness.
You can also try adding more time in nature as a part of your weekly routine to practice mindfulness. Going for a walk outside, and embracing the sounds, smells, and sights that you come across can help connect you to your present moment. For some people, writing down their thoughts can be an act of mindfulness, or listening to a podcast. You may also turn off your phone 30 minutes before you go to bed as an act of mindfulness, or take a warm bath. The best way you can implement mindful habits in your life is to do what works best for you. Consistency is important to see results, to take your time, and go at your own pace.
Mindfulness can take many forms, but we could all use a little more of it. Though you may never reach nirvana or a sense of total peace, you can find ways to make life feel a little less stressful.
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