Our lives can at times feel, well…dare I say out of control?
Feeling as though the hamster wheel of life just continues spinning faster and faster…
…things to do,
…people to take care of,
…finances to manage,
…unexpected emergencies, and more?
We never fully stop to consider why we don’t take care of ourselves more.
Or at all?
Too busy?
Too much going on?
Not enough time in our hectic schedules?
Too engrossed in too many things that take too much of our time?
In a word…yes.
Enter mindfulness.
When I first discovered this powerful tool, it intrigued me.
So much so that I decided to write about it to share my experiences with those who also seek the same recognition, education, and benefits it provides.
In this article, I share how I discovered mindfulness, what mindfulness is, and why it’s important.
I’ll also offer some ways you can add mindfulness to your daily routine that you can start doing today!
(Don’t worry, they’re easy and don’t take a lot of time!)
How I Discovered Mindfulness
There were three specific times in my life that I heard the word “mindfulness”.
In my thirties, familial issues had occurred, chaos ensued, and I had been diagnosed as having PTSD from it all.
I thought I was losing my mind.
The authorities had to be called to protect me from getting harmed more than I already had been, and what I used to be very familiar with as a child growing up happened again as an adult.
My care practitioner informed me that I was having feelings of grief, fear, and overwhelm due to the amount of trauma I had survived.
That was the first time I had ever heard the word mindfulness.
The second time occurred when I attended (on the suggestion of a colleague who had found great success with it herself) a local 12-step meeting.
This 12-step group focused on individuals who have suffered trauma from experiencing severe dysfunction within their family.
That was where I heard the word again.
(I have since been a member of that amazing group for over 8 years now.)
The third time I heard the word mindfulness was in the infusion center of a local hospital.
The on-staff hospital psychologist visited my husband and me to see what questions we had about what was happening.
We had recently been informed that my husband was diagnosed with three different types of blood cancer.
We were there that day for his first of what would be many infusion treatments.
We were still both in shock about the diagnosis at that early stage.
As the conversation went on, it was about midway into our meeting that she mentioned that word again: mindfulness.
I continued hearing this word again and again.
It started popping up everywhere in more conversations.
Friends would mention it…
I would hear it on television…
I even saw a handmade sign on a street corner that simply read, “Are you mindful?”
It was as though mindfulness was seeking me out.
It started occurring to me that there was something about mindfulness that was important, powerful, and needed to be uncovered.
What is This Mindfulness Thing, Anyway?
The practice of mindfulness dates back to Eastern practices in Buddhist and Hinduism cultures.
I imagine its lifespan far surpassed what some people back then may have thought about its longevity.
Simply put, mindfulness is the practice of being fully present with no judgement, while at the same time being aware of our sensations, feelings, thoughts and surroundings with an open mind.
Defined another way, the Mayo Clinic explains mindfulness as “a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgement. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.”
In an article published on PositivePsychology.com, “The History and Origins of Mindfulness” by Jon Selva, Bc.S., Psychologist, the discussion of where mindfulness came from originally and its influence in our neck of the woods in the Western world is a tough subject to track down.
Seemingly, its development dates back more than 4,000 years ago and was not uncommon in some secular institutions formed then.
Clinical psychologist, Malcolm Huxter wrote an informative article called “The Buddhist Approach to Mindfulness and Meditation (insighttimer.com).
This piece further discusses the potential of stress relief, a quest for inner peace, and spiritual enlightenment.
In the end, the big lesson is to mindfully meditate, gain an understanding of life, and eventually come to the awareness of enlightenment.
(I like that word…enlightenment. It just sounds peaceful, inclusive, accepting, and nonjudgmental.)
In recent years, mindfulness has exploded into the mainstream.
People are meditating more, yoga studios are full, the masses are seemingly moving into a better, more peaceful arena in their lives by contributing to the overall collective consciousness of what we call society.
Whether it’s something as simple as picking up litter on the sidewalk, holding a door open for someone, or offering a smile to a passerby on the street.
Whatever it is for you, go do that.
And if you’re already doing that, keep doing it.
Go be a part of that positive change!
Why Mindfulness Needs Our Attention
It’s not a surprise that our world today is filled with chaos and stressors.
On more than one occasion, I have even referred to our planet as “one great big ball of nerves.”
In fact, the American Psychology Association explains in an article about mindfulness and the (psyche), “Mindfulness can help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them.”
And we all know what destructive habits and thinking can do.
What’s In It for Us?
Improved Mental Well-Being
Through studies, it is shown that mindfulness can have intensely positive effects on our psychological wellness. Some of these include:
Lowering of Depression, Anxiety and Stress, and Even Symptoms of PTSD
A lowering of depression, anxiety and stress, and even symptoms of PTSD is a huge win for a lot of people who have and currently are experiencing symptoms of PTSD.
See the link above for more on this incredible relief from the solitude and fear most PTSD sufferers go through.
I was one of them, and can direct you to my blog article on it and how not just people who fight in wars are affected HERE.
Better Focus and Concentration
Diversions of our attention are everywhere…
Stuck in traffic on the way home.
In the checkout line at the grocery store,
Even the ads on television and radio are filled with distractions.
It’s no wonder our focus is on so many things at any given moment and spread across such a wide range of topics.
Practicing mindfulness by performing deep breathing, meditation, and other methods can help us fine tune what we focus on and enhance our focus on what we’re doing.
Increased Self-Awareness
Mindfulness can guide us to develop a better acceptance of ourselves by focusing on our internal experiences with a renewed interest and with empathy.
We get a better understanding of our own thoughts and actions and habitual routines, giving us the power to choose awareness and make choices that line up with our beliefs and standards.
A Better Bond with Those You Care About
Another plus of our own wellbeing is that mindfulness also helps with our relationships with the people around us.
Fostering our attention at a given moment and hearing what’s being said and what’s happening around us can guide us to better bonds and relations with others.
7 Ways We Can Start Being Mindful Today!
1. Start Meditating
Even if you’re a beginner, try these techniques to start practicing mindfulness at your own pace:
The Manhattan Center for Cognitive-Behavioral Therapy explains the mindset we need in order to welcome mindfulness into our lives in an article that expresses how mindfulness is the “mental skill set that comes from the practice of meditation.”
Reserve some time on your schedule to meditate mindfully.
Finding a peaceful, quiet space where you will feel comfortable is best for this.
Maybe a comfy chair, a meditation pillow, or even just on the floor if that works for you.
Concentrate on your breath going in and out of your body.
If your thoughts start to wander on their own, it’s okay.
This is normal.
All you have to do is become aware of the wandering thoughts and just gently bring your attention back to the current moment and concentrate on your breathing again without judging yourself harshly for losing focus.
2. Get Moving
Aligning your body in mindful movement isn’t just good for your body, but it also feels good!
Tai Chi, yoga, possibly even a Pilates class are all great options.
Even just practicing being mindful on a nature walk counts!
Notice how your body feels, how your muscles stretch and support your body with each step or movement.
Have awareness about how good that feels.
Keep any emotions or feelings that come up at bay but be aware of those if that happens.
3. Time to Eat!
We live in a fast-food world.
We want everything in a microwave second, and most times that includes our meals.
Half the time, most of us aren’t even aware of the flavors, textures, colors, or aromas of the food we scarf down during a rushed lunch break.
We know we have to eat something, so we do so quickly without being mindful of what we’re doing.
Mindful eating allows us to slow down and appreciate what tastes make our mouth water for that next bite.
It gives us enjoyment from the meal and a sense of gratitude that we have a meal at all.
4. Just Take a Breath
I’ve heard others laugh at the mention of deep breathing.
And you know what?
They’re missing out.
Mindful deep breathing helps to center your body and mind at any given moment.
It creates calmness when chaos seems the only thing available.
Take a slow deep breath in. Hold that for 3 or 4 seconds. Then release it slowly.
Now, do that again.
When you release that breath, allow your muscles to relax and try to let go of any noticeable tension or stress.
5. What Was That Again?
Ever hear what somebody is saying to you, then you have to ask them to repeat themselves?
(That means you were hearing them, but not listening!)
Has your mind ever wandered enough that your eyes get fixated on something in the room for several seconds and seem to just stay there?
Paying attention to a conversation you’re having, noticing what’s happening around you, watching a movie or favorite television show while actually “watching” it and immersing yourself in it and not absently glaring at the screen being absent…
All of these things are part of paying attention and being purposefully mindful.
University Hospital’s blog ‘‘Mindfulness: How Paying Attention Can Lower Stress and Boost Your Health‘ offers an insightful explanation about the importance of our attention and where we choose to place it.
Not just that, but it makes us feel more connected to the movie, or the person we’re talking to, or the book or magazine we’re reading without blankly going through the motions like a robot.
6. What Do You Want to See?
Visualizing exercises are an immensely profound method of seeing what you want in life.
Whether it be career objectives, relationships, targeted health goals, or bucket list items you’ve wanted to do forever.
I have a portable version of my vision board in my planner I made that includes images of items I would like relating to health, relationships, trips to take, career goals, and more.
I can always flip through it anytime during the day and remind myself that I work hard for reasons that are important to me.
And those keep me going.
7. Write It Down
Journaling can help center your mind and thoughts.
Just jotting down a few sentences about the weather, how you’re feeling, or what you look forward to on a particular day counts as journaling.
Anything you want to write down. This is your time to let it out through words.
I’ve been journaling for years myself.
And I have found it very therapeutic in many ways.
I can always revert back and see where I was at a given point in time, how I was feeling, what was happening.
I can even track my progress with my health or how far I’ve come on a goal I had set for myself.
Get a journal that’s special to you.
One that feels good to you.
One that inspires you.
A great pen you enjoy using doesn’t hurt either.
(You can see my article ‘Journaling: What It Is, Why It’s Important & A Review of Journal Platforms’ HERE.)
A Mindfulness Wrap-Up
Mindfulness provides a calming retreat from the insanity and uncertainty of our world.
By being present, in-the-moment, and aware of our thoughts and feelings on a regular basis, we are better able to analyze situations calmly, have a moment of clarity when overwhelm starts to kick in, and have mindfulness instead of madness.
By adding some mindful practices to your day, you can begin to experience amazing results with lasting benefits.
It doesn’t take much time, it’s easy to do, and it doesn’t cost anything. Also, scheduling some mindfulness time for yourself on a daily basis can become a lifestyle you’ll learn you can’t live without!
And about that out-of-control hamster wheel…
In this life we may never be able to completely reduce the speed of our own hamster wheel down to a grinding halt.
But at least we can be proactive by using techniques to slow the gears down enough to remember to be aware,
…to breathe,
…to take a moment for clarity,
…and to remind ourselves that with mindfulness we can find our own peace in a chaotic world.
MY MINDFUL REQUEST:
Send me your thoughts on this first article and let me know what I can write for you in the future to address your needs and curiosity!