Mindfulness - What is it anyway?
It seems you can't go anywhere these days without hearing the word "mindfulness." It's splattered on the cover of self-help and wellness books, it's on your TikTok for you page, and your co-worker just shared that they recently downloaded a new meditation app that you have to try - but what does mindfulness even mean?
While there are many definitions of the term mindfulness, it’s defined as “the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.” In other words, mindfulness encourages you to be aware and focus on the present, which in turn, can reduce anxiety and stress, calm your mind and body and improve your attention and memory.
Sounds great, right? So, is mindfulness for everyone? The short answer is yes, everyone regardless of age can practice being mindful. However, it is especially helpful for those who are experiencing anxiety, ruminating thoughts, challenging feelings, or just want to feel less stressed in their day-to-day life.
But how does one become mindful or present? Like many things, mindfulness is a skill that can be developed through practice. However, what works for one person, may not work for another! The trick is finding the right technique for you. While there are formal ways of practicing mindfulness, through yoga or meditation, there are also low to no-cost ways of incorporating informal mindfulness into your daily life! Check out the list below to learn more:
5-4-3-2-1 technique
This grounding technique uses the five senses and encourages your mind to slow down and become aware of the present. To start this technique, take a deep breath and focus on five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste.
Breathing exercises
Taking a deep breath when you’re overwhelmed or dysregulated is not a new concept. However, there is a reason people have been practicing controlled breathing for centuries. A deep breath can calm your nervous system, and bringing attention to how you’re breathing can also help you engage with the present and let go of troubling feelings or thoughts.
Some popular mindful breathing techniques include box or square breathing, a concept that have you inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds and repeat. Some people find it helpful to visualize a box or square as they complete this breathing exercise.
Interested in teaching your child mindful breathing? No problem! There are plenty of kid-friendly techniques. The goal is to have them exhale for a longer period. Try having your child take a deep breath in and make a snake sound as they exhale!
Note that mindful breathing exercises may not be for everyone, and if you’re having difficulties breathing, please speak with your family physician.
Mindful Walks
When was the last time you went on a walk with no destination in mind? While walking is an everyday necessity in many people’s lives, it’s often to get them from one destination to another. Consider incorporating a mindful walk into your day-to-day routine! Open your senses; look at the colours of the flowers, and the smell of the fresh air, and consider how your feet feel as you walk on the ground. Regardless if you’re in the city, the country, a beach, or a forest, practicing mindfulness while walking has an immense amount of benefits!
Body scan
While a body scan practice falls under meditation, it can still be considered a beginner-friendly technique. Start by laying in a comfortable position, close your eyes, and slowly begin to become aware of the sensations in your feet, your ankles, your calves, and more as you move up to the top of your head. Try to acknowledge any pain or discomfort you may feel and let it go. As you come to the end of your practice, come back to your surroundings.
Starting Therapy
Interested in mindfulness but not sure how or where to start? No problem! Many therapists incorporate mindfulness techniques in their counselling practice. Whether you’re interested in in-person or online counselling, working with a therapist provides the opportunity to explore your thoughts, feelings, and behaviours while also developing techniques and skills, including mindfulness!
If you’re interested in working with a therapist who practices mindfulness, take a look at our awesome team, and reach out today to book a free consultation!
