I have talked with many people about meditation. Some enjoy being still and quiet for varying lengths of time; yet, for others, meditation is a near-impossible task. Many people who experience anxiety struggle with sitting still, as keeping their legs from shaking or hands from twiddling is challenging. Mindfulness is hitting the charts in American Society, with articles in Time magazine and other publications. In 1979, John Kabat-Zinn created Mindfulness for people who chronic health problems; however, mindfulness is closely related to some Buddhist traditions. Meditation doesn't necessarily require sitting cross-legged on a yoga mat with your palms up reciting mantras for hours on end. Practicing mindfulness can be done by anyone, anywhere, at anytime- here are 4 basic components of mindfulness to help kickstart this rejuvenating practice in your life today!
1. Being in the present moment
While practicing mindfulness, you are asked to focus on the here and now. You are encouraged to live life moment to moment, and are reminded that any previous or upcoming moment are not as important as the one you are living in right now. You give up all control of what could be or was, and concentrate on what is.
2. Breath work
Breathing is the most basic component to mindfulness. It is something that you can easily bring to your awareness and concentration. The first step of any meditation or mindfulness exercise is deep breathing. Therapists often tell their clients to breathe in for four seconds, hold, and exhale for 4 seconds. Mindful breathing looks different than how one breathes on a typical basis. Some call deep breathing, "belly breathing," as you are encouraged to rise your belly on the inhale and decrease your belly on the exhale. If done correctly, deep breathing will naturally lower your heart rate, which is useful when aiming to reduce anxiety.
3. Non-judgement
Being non-judgmental can be one of the most challenging aspects of mindfulness. The overall goal is to not compare your experience to another's experience, and to accept the experience for what it is. This is a technique that people with health issues and difficult life experiences are encouraged to use. Rather than labeling a moment or experience as "good" or "bad," mindful people are encouraged to use objective descriptive words when relating to a painful experience. Another piece of non-judgment is separating your experience from another's or another moment that you had. For example, when sitting on the floor, rather than begrudgingly reminiscing on how easy sitting "criss crossed" on the floor was for you in kindergarten, focus on the here-and-now and simply experience how sitting on the floor is for you today.
4. Physical sensations
One of the most common things to do while practicing mindfulness is to focus on the body’s sensation. It has been said that we spend 80% of time in our mind, which leave very little time in our body. Typically, while in our mind, we are worrying, problem solving, or making choices. Mindfulness encourages one to put the mind at rest and place one's focus on what the body is saying instead. It is easier to be in the present moment when focusing on what you are hearing, seeing, smelling, and feelings rather than focusing on your meal plans for dinner. Giving the mind a break helps to wash away your worries and stressors, which in turn allows the body to rest and rejuvenate.
Mindfulness can, and should be integrated in your day-to-day life in order to maintain a peaceful balance between the enjoyment of the moment and accomplishing your everyday tasks. Mindfulness can be practiced when a person eats- focusing on the texture of the food, the temperature, and taste. It can be applied to doing the dishes as well- concentrating on the physical sensations of the water, the dish and the sponge, the smell of the dish soap, and the sounds of the splashing water. Most of the time when we are doing these trivial daily tasks, such as doing the dishes, we are thinking about nearly everything but the task at hand, like overanalyzing how a coworker commented on your presentation, or criticizing the outcome of the recipe you cooked. Give your mind a break and reconnect with your body. Try mindfulness!
If you are interested in learning more about mindfulness, we can help!