Mindfulness 101
Mindfulness is a hot topic. You’ve likely heard it mentioned on a podcast, in the news, or even casually thrown around in a conversion with a friend. But, what exactly is mindfulness?
The exercise of mindfulness involves bringing our attention to the present moment without placing any judgement on it.
This means we notice the things we can see, hear, feel, smell, or taste in the current moment, while letting go of our opinions about those things. So instead of thinking, “I see a beautiful painting” or “I hear a super annoying sound outside,” during a mindfulness exercise, we might observe “a painting with blues, greens, and purples” or notice “the sound of birds chirping outside.”
Mindfulness helps us learn how to call our attention to what’s happening in the current moment and separate our judgements from the reality of our situation. These are two powerful tools, which help us to improve our ability to focus and be more present with the people we care about, as well as improve our mood and reduce our anxiety and stress levels.
Like other exercises, mindfulness takes practice. The more often it's practiced, the easier and more effective it will be. The good news is, a mindfulness exercise doesn’t require much time to be beneficial. You can even get started with a short, two-minute daily exercise. And, if we’re being honest with ourselves, even on the busiest days, two minutes for our mental health is definitely possible.
Another great thing about mindfulness is that it can be practiced during activities that are already part of our daily routine. For example, you can complete a two-minute mindfulness exercise during your daily shower. Focus on the sensations you experience as you lather up your shampoo. What does the shampoo smell like? How does the water feel? What does it feel like to massage the shampoo in your hair? The goal is to bring your attention to the details which otherwise go so easily overlooked.
Try to catch yourself when thoughts like "this feels nice" or "my shampoo smells great" pop-up. “Nice” and “great” are judgement words that don’t really describe the sensations we experience. Instead, try to think of description words like, “the water feels warm” or “my shampoo smells like coconut.”
Pay attention to the unrelated thoughts which inevitably pop-up (what should I make for dinner later, I wish I spent more time on that presentation, etc.). Having unrelated thoughts pop up is normal, but that doesn’t mean you should allow them to take over your focus. When you notice them, try to imagine those thoughts as clouds, and picture them floating out of your mind. Then, return your attention to your mindfulness practice. Remember, this exercise is only two minutes long, so you can quickly get back to thinking about whatever else popped into your mind once it’s over.
When you're finished, take a second to think about what the exercise was like for you. Did you find it challenging to concentrate on the present moment? Did you find it difficult to describe the sensations you experienced without placing judgement on them? How was it for you to picture unrelated thoughts as clouds and attempt to watch them float out of your mind? Make a mental note (or better yet, jot down) what the exercise was like for you. As you continue to practice, notice how your ability to focus on the exercise and let go of random thoughts improves.
I often encourage clients to practice this brief routine daily to see the true benefits of beginning a mindfulness practice. Remember, mindfulness is an exercise and needs to be practiced in order to be effective.
Try to get creative with your two-minute practice. You can practice mindfulness during so many activities - washing the dishes, sitting on the beach, taking a walk, or even drinking a cup of coffee. Find what works for you, and let me know how it goes!
