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Part of being a well-rounded person emotionally, physically, and spiritually is learning to deal and cope with our emotions and daily stressors of life in positive and healthy ways. One of my favorite techniques for this is the practice of mindfulness.
Mindfulness definition- 1. the quality or state of being conscious or aware of something.
2. a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.
Mindfulness is the psychological practice of bringing our thoughts and attention to the experiences and feelings that are occurring in the present moment as they unfold. You calmly accept and acknowledge your thoughts, feelings, and physical sensations, then you let them go.
Practicing mindfulness techniques are known to help regulate emotions, lower stress levels, help with anxiety and depression. Mindfulness practice also helps with focusing one’s attention better and being able to be fully in the moment.
Today we are going to learn 2 mindfulness techniques, the first is mindful breathing and the 2nd is a five-minute mindfulness meditation.
Mindful Breathing Technique-
Bring your attention to your breath, as you focus on the feeling of your breathing take a deep inhale through your nose, hold for 2 counts, then exhale through the mouth. Repeat 3 times while continuing to focus on the feelings and sensations of your breath, focus on the rise and fall of your chest or the sensation of the air moving through your nose and mouth. If your mind begins to wander, acknowledge the thought and simply let it go.
Five Minute Mindfulness Meditation using the Senses-
Begin this meditation by taking 3 mindful breaths, then begin to focus on your sense of vision. What do you see around you? Start to identify the main things in your surroundings, these are the things that your eyes are immediately drawn to. Once you’ve taken in your surroundings begin to pay attention to details you initially overlooked. For example, I am sitting at my desk I see my computer, I see my desk, and the view out the front door.
As I start to look more closely I notice the grain of the wood on my desk, how it curves and flows. I notice the outfit on the boutique mannequin outside the front door as it sways in the wind. I see the detail in a picture my 7-year-old drew for me that I have taped up. As you look deeper you start to notice things that you would never have seen otherwise. Now we are going to focus on touch and how we physically feel at the moment. Reach out to what is in front of you or around you that you can safely feel. Hold it in your hands or rub your palms over it. What does it feel like? I grabbed my on the go coffee cup, I felt the cool metal in my hands and the shape of the mug.
Take your item and consider how the sensation feels in your hands. If you're sitting focus on the feeling of your legs on the chair, or if you're standing the feeling of your feet on the ground. Bring your awareness to your physical existence at this moment. I notice the warmth in my cheeks, the tickle of my hair on my face. Then consciously allow your body to relax, allow your muscles to relax, let go of the tension you’ve been holding onto. Feel the physical sensation of relaxing and allow it to calm you.
Next turn your attention to your sense of hearing. Feel free to close your eyes if that helps you to better focus on listening. Allow the sounds to happen as you just sit and listen quietly for a moment. After a few breaths of just hearing, start to listen more deeply. What sounds are you picking up on? Are you surprised by anything you are hearing that you may not have noticed before?
Move on to smell and taste. Are there any scents in the air? Do they evoke any emotion or memory? Does it smell good or maybe it doesn’t smell like anything. Do you have a taste in your mouth you notice? Allow yourself to bring your attention to this area for a few breaths.
Finally, allow yourself to be fully present at the moment, acknowledge the sensations all around you. Acknowledge any feelings or emotions the meditation may have evoked. Bring your attention to any thoughts you may have, acknowledge them and release them. Take 10 cleansing mindful breaths and continue with your day with a positive attitude and focus on the present as you move forward.
