Why mindfulness and tips on how to be mindful in our everyday lives.

What is mindfulness?

 

Mindfulness has been around for roughly 2500 years, but with the constant demands of everyday life, it is still very relevant for today’s modern society. Mindfulness practices continue to grow in popularity as it is an effective tool to help stop living in our heads and be in the present moment.

 

Our thoughts can affect the way we act and feel. For example, if you keep replaying a negative thought or memory in your head, this could make you feel sad or anxious and you might isolate yourself from others. Being constantly stuck in our thoughts and worries about the past or the future can negatively affect our overall mood and wellbeing. This is where mindfulness can help, its techniques can help shift your focus away from these thoughts to the present moment.

 

If it helps, try and think of mindfulness as a spotlight, shining light only on the present moment. Our thoughts, feelings and distractions can pull this spotlight away, and move our attention away from present moment. This is very normal, but mindfulness teaches us to just observe these thoughts without judgement and then bring the spotlight back to the present moment. By learning to observe our thoughts they lose their power over us and allow us to reconnect with ourselves in the here and now.

five black rocks

How can it help?

 

Practising mindfulness and living in the present moment can improve both your physical and psychological well-being. Here are a few benefits that have been found linked to practising mindfulness regularly.

 

  • Reduce symptoms of depression
  • Manage your overall mood
  • Increase productivity
  • Stress release
  • Relaxing your body helps to reduce the risk of heart problems, high blood pressure and strokes.
  • Improve relationships
  • Manage chronic pain

 

Please note that sometimes mindfulness is not helpful when people have had trauma.  If you have trauma or post-traumatic stress disorder (PTSD) it is best to check with a health professional first.  And if mindfulness makes symptoms worse, stop and check with a health professional.

Ways to practice mindfulness

 

There is no one set way to practice mindfulness. It can be difficult in the beginning, but you might find that you already practise it without realising. To practice mindfulness you do not have to sit and meditate.  You can incorporate it into your everyday life, whatever fits and works for you.  Here are a few suggestions you can try to bring mindfulness into your everyday life.

 

  • Mindful walking – for example, notice the colours, the movement, the sounds, the wind or sun on your face.
  • Doing an everyday activity like brushing your teeth, eating or taking a shower – for example, notice smells, textures, tastes colours, temperatures.
  • Listening to music
  • Describe what you can see around you
  • Guided meditations
  • Body scan
  • Breathing exercises
  • Practice gratitude for what you have in your life now
  • Tai chi and Yoga

Mindful shower example

 

To help you get started try this simple exercise next time you take a shower.

 

  • Notice feeling of the water as it hits your body
  • Bring your attention to how your feet feel against the floor
  • What can you smell?
  • Observe how it feels to rub shampoo into your scalp
  • What sound does the water make as it hits the floor?
  • Focus on the temperature of the water
  • Watch as the water drains away
  • Become aware of your breathing and how the body moves with every breath
  • Do you feel any tension in the body? Where?
  • If your thoughts drift off into something else, acknowledge it, then bring it back to focusing on the shower

 

If you would like to talk more about mindfulness for mental health get in touch for a free initial consultation with Dr Sarah Woods from NEpsychology.  Call 07870 241970, email hello@nepsychology-co-uk.stackstaging.com or contact us.

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