How To Be More Mindful
Mindfulness is about bringing awareness to our present experience and accepting that experience as it is. There are many benefits that come from being more present in our lives. Here are some ideas to help you become more mindful and live a more engaged life!
What is Mindfulness?
You’ve surely heard about the concept and practices of mindfulness. Meditation apps abound and seemingly every mental health account on social media talks about mindfulness or presence in one form or another (as they should).
Mindfulness is a practice of attending to the present moment with intention and non-judgment. The purpose is to build greater awareness of moment-to-moment experiencing and increase our sense of acceptance of what is happening.
Paying attention to what’s happening in the moment is a major challenge for most of us. Many things compete for our attention, and finding the motivation and intention to focus just on the present takes work.
Increasing our sense of presence has many benefits for our well-being. Research shows that mindfulness helps reduce stress and worry, boosts joy and satisfaction, mitigates the experience of pain, and helps us be less emotionally reactive. It increases focus, improves mental flexibility, and increases satisfaction in relationships. Who could say no to something so effective?
How to Practice Mindfulness
It’s often helpful to have an experienced practitioner or app guide you at first. Check out app ideas in our resources page and know that all of our clinicians practice and teach mindfulness.
If you do want to start on your own, here are some mindful practices you can try:
MINDFUL BREATHING
Focus your attention on your breathing. Notice how it feels to breathe in this moment.
Observe the coolness of the air as you inhale and its warmth as you exhale.
Notice sensations in your chest and stomach during each breath.
When you notice your attention wandering (and you will), gently return your attention to your body breathing.
BODY SCAN
Lie down or sit upright in a chair
Bring awareness to your body as a whole. Notice what it’s like to take up space in this moment, noticing your whole body.
Focusing your attention, notice sensations in specific body parts, starting with your feet. Notice the pressure they put on the floor and where in your feet you feel that pressure. Be curious about sensations and approach these feelings with openness and non-judgment.
Now shift your attention up to your lower legs, noticing sensations there. Continue in this way through the rest of you body.
MINDFULNESS OF EMOTIONS
Bring awareness to your emotional experience in this moment. Notice the sensations that accompany or tell you about your emotions. Try and observe the emotions without reaction. And when you do inevitably react, notice that too.
When you notice your attention wandering, which will absolutely happen, particularly with more intense emotions, gently return attention to your body and emotional experience.
Feel yourself surfing these emotions like a surfer on a wave. Allow the emotions to come and go, ebb and flow. Emotions are a source of information and connection; they aren’t dangerous. Learn to surf them with skill.
MUNDANE MINDFULNESS
There are many mundane activities that we do every day that are excellent opportunities to practice building our mindful muscles. Examples include:
Brushing your teeth
Cooking
Showering
Walking
Putting on clothes
Raking leaves
When doing these activities, try and simply notice your body in the moment, just as you are, doing whatever you’re doing. It is enough!
WG Psychology
WG Psychology is a psychology clinic based in Toronto that helps people live more connected, purposeful lives through compassionate, evidence-based mental health support. Connect with us to see if we’re a fit for you!
Disclaimer: This post is intended for educational purposes only and is not a substitute for psychotherapy. The information provided is general and may not be appropriate for your particular mental health needs. Always consult a qualified health professional to discuss your personal needs and goals.