Making Mindfulness Work For You

Mindfulness is a major buzzword these days – we’re hearing about it in the news, in movies and TV, and even schools are utilizing it for their students (huzzah!).  But what is it really, and how can you use it for your benefit?

Mindfulness is occasionally misunderstood as requiring a private and peaceful space along with oodles of time – this just isn’t so. In other words, for mindfulness to have a positive impact on your life, silently sitting cross legged for hours on end is not required (again, I say huzzah!).  While taking time to be still is incredibly valuable, it isn’t always realistic in our modern day lives with kids, work, etc.

Mindfulness in its simplest form is just awareness.

Noticing. How often in your hectic life have you gotten totally lost in your thoughts/worries missing something that was going on right in front of you?  Ever notice you hop in the car and arrive at your destination with very little awareness about the trip itself?

We go into autopilot, which has its uses, but can be destructive in large doses. Mindfulness is being present to what’s going on right now.  That’s all.  

So, how can you implement a mindfulness practice?  

My suggestion is to give it a try in brief moments, as often as it occurs to you.  Or better yet, set a reminder on your phone every couple of hours. Give yourself 30 seconds, your brain, body, and relationships will be better for it.  (Important sidenote: If these activities DON’T feel good to you, as in they stir up a true panicky feeling, then it’s time to find a good therapist).

Ok, here goes:

Activity One: 54321

This one is all about focusing on sensory information, i.e. what’s in the environment around you that you notice with your 5 senses.  Next time you are feeling stressed, pause and do this:

Notice 5 things around you that you can SEE (ex. a red chair, leaves rustling).

Notice 4 things around you that you can HEAR (birds calling, music, background conversations).

Notice 3 things around you that you can FEEL (the floor beneath you, the cool countertops).

Notice 2 things around you that you can SMELL (coffee brewing, essential oils diffusing, cut grass).

Finally, if you have something, notice how 1 thing TASTES (your coffee, a peppermint).

This one is very straightforward, and will ground you and orient you…meaning it will pull you out of your whirling brain and back onto the solid earth, where life feels manageable again.

Activity Two: Belly Breaths

This one is about remembering how to breathe like your body was built to do.  

Sit quietly and notice your breathing.  Just pay attention to it. Then, when it’s time to inhale I want you to  focus on just letting your stomach stretch and grow round.  You’ll notice when you do this that air immediately and effortlessly moves into your lungs. You’ve created room for air to come in, by drawing your diaphragm down.  Breathing shouldn’t be a labor, and if it’s happening all up in your chest you aren’t getting a full breath. Practice stretching your belly and ALLOWING air to flow in.  Try it a few times to get the hang of it. Then practice it throughout the day. It is SO good for your nervous system – it tells it to REST and relax.

Activity Three: Mini Body Scan

A body scan can take any length of time, I’ve done some that last half an hour or more.  But when you are pinched for time just try a simple one. Start at the top of your head and let your attention travel downwards, noticing tension, and stretching/releasing it.  Common tension areas are in between the eyebrows, the jaw, shoulders, and hands. Notice where you are tense, and allow those muscles to relax. If they are really tight, it may take a few tries.  Move your body and allow it to let go.

That’s it.  Three quick and easy ways to check back in with your body and yourself.  

These are great for kids too. If you want to establish a deeper practice, there are some apps you can try that will guide you through mindfulness practices like the body scan.  My favorites apps are Calm and Insight Timer. Or find a reputable teacher in your area, Austin has plenty! Also, for kids, check out the Sesame Street music video, “Belly Breathe”.

Let me know how it goes! We’d love to hear from you in the comments.