Mindfulness is the practice of paying attention in the present moment, and doing it intentionally and with non-judgment. Mindfulness meditation refers to the deliberate acts of regulating attention through the observation of thoughts, emotions and body states.
Mindfulness is proved to reduce stress, improve focus, help regulate emotions, increase emotional intelligence, increase empathy and respect, improve resilience, improve physical well-being, and improve creativity.
If you’d like to practice mindfulness, it helps to have cues throughout the day that remind you of your intention. Choose any that work for you; here are five to get you started.
Standing in line.
Your first reaction when you have to wait in a line, like at the grocery store or a gas station, is to do something: take out your phone. But instead try to take in what around you absorbing every detail.
Stopping at a red light.
In a similar way, waiting at a red light offers you a few moments to simply be . Feel the seat beneath you and pressing at your back, feel your hands on the wheel. Notice the sky. Feel the breath as your chest expands and contracts.
Washing hands.
There’s a lot to pay attention to as you wash your hands—the feeling of the water as it runs over your hands, the warmth or coolness of the water, the sound of the faucet, the feeling of your feet on the floor, the sensations in your hands as they move over one another.
Before eating.
As you sit down to a meal, settle into the moment as you take three slow breaths. With the first, let go of any tension you’re holding in your body. With the second, look at each person sharing the meal with you. With the third, take in the colors, shapes, and textures of the food in front of you. Try to remain present as you enjoy your meal.
Going to bed.
When you lie down, feel your body sink into the mattress, the weight of your head on the pillow. Take in any house sounds. Notice the rise and fall of your blanket with each breath.
You’ll notice that none of these exercises involves trying to “stop your thoughts.” They’re going to be there, whether or not you want them to be! Rather than making thoughts the enemy, let them come and go as you direct your attention elsewhere.
There are limitless ways to practice mindful awareness, and none of them requires sitting on a meditation cushion or taking time out of your day. You can simply step into your experience, whatever it is. You can start right now, in this very moment. Welcome to your life.
Wellbeing Arena 