It is easy to feel as though the days pass by; with work, activities, events, and others our calendars fill to the brim with little room to slow down. This business can lead to an emotional rollercoaster, with our minds trying to keep up as we propel ourselves forward.
How do we calm ourselves down and take a step back to look at the larger picture: Mindfulness. Mindfulness is about intentionally letting go, focusing on the present. Rather than focusing on an argument with a loved one or a bad day at work, mindfulness focuses on breathing and letting go of thoughts. This allows one to let go of suffering, creating space between oneself and the reaction one had in a particular situation. Mindfulness is about being fully present and aware of what is happening in the moment, without being overly sensitive or reactive. Mindfulness has been shown to increase resilience, calm thoughts, relieve depression, anxiety, stress, panic, and anger, improve physical health and increase subjective feelings around the quality of life.
Below are three mindfulness exercises that can help you improve your sense of well-being.
1. Non-judgmental Stance
Use mindfulness when you communicate with others. Aim to be 100% present and focus only on engaging with the other person. Focus on what the other person says, in the moment, without jumping to conclusions or assuming something negative. Try and focus on understanding their perspective. If other thoughts pop up, allow them to float away.
This nonjudgmental stance can be helpful during difficult social situations. You know you’ve achieved a mindful stance when there’s no overwhelming anxiety or dread associated with painful conversation. The goal of this is to participate in communication with compassion and reduce stress associated with conversations and social interactions.
2. Single Tasking
Rather than doing a task to just get it done, consider paying attention to each step, immersing yourself in the process. Whether it is doing the laundry or mowing the lawn, attend to every sensation, one at a time. Feel your muscles move through the task, notice any smells. Consider what you notice, what you hear, smell, and see.
Single-tasking enhances any activity. Whether it is eating, driving, or brushing your teeth, try single-tasking to be more connected.
3. Mindfulness Meditation
Allow your mind to rest and take a break from the negative aspects we tend to dwell on. Try to sit comfortably and close your eyes. Focus on the present, you might even focus on your breath. Breathe slowly and comfortably. If your mind wanders, bring it back to your breathing. When ready, widen your focus and attend to sounds in the room. Do not judge what you hear, just listen. Again, if your mind wanders, do not judge it, just focus back on the sounds. When you are ready, again focus on your breathing. When you are ready, open your eyes.
Mindfulness teaches us to remain in the present without judgment. Focus on the present and just be. The benefits are astounding! If you feel like you could benefit from mindfulness coaching, try working with one of our therapists!