Life can be full of stressful situations that cause anxiety and fear.
It’s important to maintain mindfulness and make your mental health a priority.
Here’s how to achieve mindfulness with meditation to improve your mental health.
What is Mindfulness?
Mindfulness is the practice of becoming more fully aware of the present moment rather than dwelling in the past, projecting into the future, or what’s going on around us. It involves a heightened awareness of sensory stimuli such as our breathing and being “in the now.” Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind.
The Benefits of Mindfulness
- Lower stress levels
- Become kinder to ourselves and others
- Understand our past traumas and pain
- Reduce brain chatter
- Gain insight and awareness
- Reduce your worrying and anxieties
How to Achieve Mindfulness
Meditation is the first step towards mindfulness. Sitting in silence for ten minutes a day can do wonders for your mind, body, and soul. Here’s a mindful guide on achieving mindful meditation:
1. Find a comfortable place: You’ll want to find a comfortable seat in a relaxed and stress-free environment. Sit on a couch or chair with your feet on the ground. Allow your head and shoulders to rest comfortably; place your hands on the tops of your legs with upper arms at your side. Put your upper arms parallel to your upper body. Rest the palms of your hands on your legs.
2. Focus on your breathing: Close your eyes, take a deep breath, and relax. Keep your attention on the sensation of the inhale and exhale of your breath. Focus on the air moving through your nose or the rising and falling of your stomach and chest.
3. Reduce wandering thoughts: It’s normal to have wandering thoughts or distractions, so don’t judge yourself if you start becoming distracted. Instead of wrestling with your thoughts, let them pass by, without focusing on any thought. Thoughts will try to pull your attention away from your breathing. Notice them, but don’t pass judgment. Gently return your focus to your breath.
4. Be kind to yourself: Do not be harsh or judgmental if you find your mind wandering. Mindfulness is about accepting yourself and treating yourself with compassion. Once you’ve finished, gently open your eyes and be conscious of your thoughts and feelings. Think about how you want to spend the rest of your day to bring you inner peace.
5. Start small: Don’t try to do too much at once. Begin with short and manageable sessions. Focus on your breath and body sensations and gradually increase the duration.
Mindfulness Practices You Can Use
Although mindfulness is a beneficial practice in achieving with meditation, it’s possible to perform everyday tasks while being mindful, including brushing our teeth, commuting to work, or savoring our food. Rather than going through the motions, tune into your five senses.
Using Mindfulness in Your Daily Living
Learning to incorporate mindfulness into your daily life is not always easy. It may take some time and practice to slow down and live in the moment. Some things that you can do that may help:
1. Live in the present: Focus your attention on what is happening right now, actively engaging with the current moment instead of dwelling on the past or worrying about the future.
2. Focus on one thing at a time: Multitasking can leave you feeling distracted, so concentrate on one task with your full attention.
3. Pay attention: It’s hard to slow down and notice things in a busy world. Take the time to experience your environment with all your senses including touch, sound, sight, smell, and taste. For example, when you eat a favorite food, take the time to smell, taste, and enjoy it.
4. Enjoy the small moments: Small moments in our lives include those that we do not typically notice and those we take for granted. A small moment may be having a cup of coffee or a cool glass of water, spending a moment with a child or pet, or performing any everyday activity that goes by without our attention. Enjoyment, peace, and serenity in life happen in the small moments.
5. Create a safe place: Similar to guided imagery, create a place that is safe and comfortable. It may be your favorite room or a cabin in the woods. Use your senses to fully enter the safe place. Stay in this place for a while and go there whenever you need to soothe and calm yourself.
6. Go outside: Spending time outdoors is a great way to live in the moment and observe the sights, sounds, and sensations around you.
Mindfulness: Putting it all together
There are many ways to incorporate mindfulness into your daily life. The goal is to be in a state of alert and focused relaxation, where you deliberately pay attention to thoughts and sensations without judgment. More ways to be mindful include:
- Sitting quietly and focusing on your breathing, allowing thoughts to come and go
- Noticing subtle body sensations and letting them pass without judgment
- Let any emotions, whether positive or negative, be present without judgment –name them, accept their presence, and let them go
- Pay attention to what you’re seeing, hearing, smelling, tasting or touching — name these senses without judgment and let them go
Common Questions About Mindfulness
Can I achieve mindfulness through meditation? You can achieve mindfulness through meditation by clearing your mind, controlling your breathing, and eliminating distractions for at least ten minutes a day. The more you practice, the better you will become.
Do I need to schedule my meditation? This is entirely up to you. The good part of mediation is that it’s only a short part of your day. While some people prefer morning meditation, others enjoy meditation during the day or before bedtime.
What should I do if I start feeling restlessness? Restlessness is a common roadblock for those new to meditation, but don’t let that deter you. Focus on the present and quiet that voice inside; the one that offers commentary on what you’re doing or feeling.
Can meditation improve my health? Yes, meditation has shown to improve both physical and mental health. In addition, mindfulness builds resilience and awareness to help people learn how to ride life’s ups and downs and live happier and healthier lives.
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