Mindfulness has been practiced in religious communities and secular society for thousands of years. It is a trendy topic today and one that has so many benefits for the mind, emotions, and body. I have found it to be an excellent tool for peace and relaxation. In short, mindfulness is paying attention to what you are doing, where you are, what you think, and how you feel. It is staying in the present moment and not dwelling on the past or fretting on the future. It is a state of just being.
There are many exercises that can be practiced on mindfulness. I will name a few of my favorites for you to explore. For now, I’d like to share four components of mindfulness for all forms of it.
Intention: You must actively want to obtain awareness – it can’t happen by chance.
Retention: Mindfulness is a repeated practice – preferably daily.
Attention: Being present in the moment requires focused awareness.
Attitude: Approach mindfulness in a non-judgmental way with kindness toward yourself and others.
With this as a backdrop, I’ll share some exercises that are simple and effective. The body scan is as the name applies. I find it best to lay down if you can, but sitting can work as well. Start with your head and notice what it is feeling. Move down your neck, shoulders, arms, hands, chest, back, buttocks, thighs, calves, and feet. Just become aware of them and you may mentally tell these body parts to relax.
Guided imagery is a wonderful experience for me. It is like going on vacation in the mind! Here you begin with mindful deep breathing. Then visualize being in a beautiful place of your creation. There are books that cover many guided imageries that can be used. There are audio guided imageries online that are very calming and nurturing.
Mindful walking is a game changer! Find a place where you feel safe and comfortable. Focus on your steps and how that feels. Notice what is around you, the sights, smells, the air against your face etc. I used to walk in a cemetery where there is a pond and ducks swam there. I brought breadcrumbs and fed them – paying close attention to them swimming towards me, their sounds, and them enjoying the snack.
Mindful eating is an interesting one. Take small bites and savor the taste, smell, and consistency of the food. Eating slowly without distraction. Feeling hunger then feeling the pleasure of being full.
In closing, mindfulness can be transformative and it can restructure the brain. Enjoy the rest and comfort that mindfulness can bring.
By: Janet Pottoroff
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