How to Build Mindfulness
What is Mindfulness?
Mindfulness is a state of nonjudgmental awareness of what’s happening in the present moment, including the awareness of one’s own thoughts, feelings, and senses.
Awareness: Notice your thoughts, feelings, and physical sensations as they happen. The goal isn’t to clear your mind or to stop thinking—it’s to become aware of your thoughts and feelings, rather than getting lost in them.
Acceptance: The thoughts, feelings, and sensations that you notice should be observed in a nonjudgmental manner. For example, if you notice a feeling of nervousness, simply state to yourself: “I notice that I am feeling nervous”. There’s no need to further judge or change the feeling.
The more time we spend living in the present moment, thinking about and being emotionally grounded in what is happening around us, the happier we are. Our minds love to time travel and worry about upcoming events or ruminate over things said decades ago. Spending a lot of time in your head keeps us in a state of worry & stress.
Mindfulness Practices
Mindfulness skills improve your ability to manage your thoughts and feelings. You don't need to move to Tibet and spend decades studying with monks to see progress. Carving out a small amount of time regularly is all it takes.
Sometimes even carving out 5 minutes a day can feel like asking the world of us. A Mini Mindfulness Session can be an effective way to quickly check in with yourself throughout the day.
Mini Mindfulness Session
A Quick Check In that can be done in 60 seconds anytime throughout the day. Ask yourself a couple questions to help bring awareness to your mind and body then adjust as necessary. Try incorporating this into transitional moments (i.e. getting in and out of your car, entering or leaving work, before & after a social interaction) or before difficult situations (i.e. public speaking)
1) Is my breathing shallow?
Take some deep breaths
2) Are my muscles tense?
Relax your muscles
3) Is my posture crumpled?
Readjust your stance or seating
4) Are my thoughts anxious or negative?
Redirect thoughts
Technique 1: Mindfulness Meditation
Find a quiet place to sit or lay down undisturbed. Make sure your posture allows for easy breathing i.e. sitting up straight but not so straight that you’re uncomfortable. Set a timer for about 5-10 minutes
Turn your focus toward your breathing. Notice the feeling of the breath entering your body and making its way to your lungs. Pay attention to how your body feels, and what it’s like as your breath exits your lungs. Continue to focus on the feeling of breathing.
As you practice, your mind will wander. Try not to judge your thoughts--simply accept that they are happening. Notice, as an outside observer: “I’m having a thought.” The same goes for feelings. If you detect sadness, worry, happiness, or excitement, notice how they feel in your body. Acknowledge what you are feeling, even if it’s an uncomfortable sensation. Simply notice: “I am feeling this way.”
When the thought or feeling passes, return your focus to your breathing and your body.
Technique 2: Mindfulness Walk
While walking, make a point to practice mindfulness.
Start by noticing how your body moves and feels with each step.
Then, expand your awareness to your surroundings. What do you see? Hear? Smell? Feel?
Whenever your mind begins to wander, bring your focus back to the present moment.
This technique can also be expanded to other daily activities.