The Power of Mindfulness
Do you feel overwhelmed or have difficulty being present in the moment? Mindfulness techniques can help reduce anxiety and depression symptoms, reduce rumination, improve one’s ability to manage their feelings, relieve stress, and improve physical health. Mindfulness allows people to accept what is happening in the present moment and become more aware of their emotions, feelings, and senses in a non-judgmental way. It does this through awareness and acceptance. The purpose of awareness it to be aware of your thoughts and feelings without going down the rabbit hole of thought or trying to fix them. The purpose of acceptance is to observe your thoughts and feelings in a non-judgmental way. Practicing mindfulness can help you manage your thoughts and feelings in a healthier way.
Mindfulness takes practices; here are some techniques to get started:
- Bring your awareness away from your racing thoughts by brining awareness to your senses. Name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
- Do a mindfulness meditation; get comfortable and pay attention to your breathing and the physical feeling of air coming in and out. Be aware of any feelings or thoughts you have, but bring your attention back to breathing.
- Practice mindful eating when you enjoy your next meal. Breathe, listen to your body for hunger cues, slow down, and enjoy the taste, flavor, and texture of your meal.
- Do a body scan; focus on the physical feelings throughout your body from your feet to your head. Be aware of any feelings or thoughts you have but bring the attention back to completing the scan.
- Practice mindful walking by giving your full attention to the act of walking. Let your awareness focus on the ground beneath you and engage your senses. What do you smell? What do you see? What do you feel?
Mindfulness can be practiced in many different ways; a good rule of thumb is to do what you love and be fully engaged in that present moment. If you love to exercise, bike ride, cook, or hike, bring you awareness to the activity and enjoy. It is important to be patient with yourself, mindfulness takes practice and is a skill that must be developed.
March 2, 2023