Mindfulness is a technique you can learn
- 1. Mindfulness
- 2. What is mindfulness? Mindfulness is a technique you can learn that involves noticing what's happening in the present moment, without judgment. You might take notice and be aware of your mind, body, or surroundings. The technique has roots in Buddhism and meditation, but you don't have to be spiritual or have any particular beliefs, to try it.
- 3. Mindfulness aims to help you Become more self-aware • Feel calmer and less stressed • Feel more able to choose how to respond to your thoughts and feelings • Cope with difficult or unhelpful thoughts • Be kinder towards yourself.
- 4. How does mindfulness work? Mindfulness works by taking your focus to the present moment and away from other thoughts. The way we think, and what we think about, can affect how we feel and act. For example, if you think or worry a lot about upsetting past or future events, you might often feel sad or anxious. It is understandable to want to stop thinking about difficult things. But trying to get rid of upsetting thoughts can often make us think about them even more.
- 5. The theory behind mindfulness is that by using various techniques to bring your attention to the present, you can: Mindful eating. This involves paying attention to the taste, sight, and textures of what you eat. Try this when drinking a cup of tea or coffee for example. You could focus on the temperature, how the liquid feels on your tongue, how sweet it tastes, or watch the steam that it gives off.
- 6. Mindful moving, walking, or running. While exercising, try focusing on the feeling of your body moving. If you go for a mindful walk, you might notice the breeze against your skin, the feeling of your feet or hands against different textures on the ground or nearby surfaces, and the different smells around you.
- 7. Body scan. This is where you move your attention slowly through different parts of your body. Start from the top of your head and move down to the end of your toes. You could focus on feelings of warmth, tension, tingling or relaxation in different parts of your body.
- 8. Mindful coloring and drawing. Rather than trying to draw something in particular, focus on the colors and the sensation of your pencil against the paper.
- 9. Mindful meditation. This involves sitting quietly to focus on your breathing, thoughts, sensations in your body, or things you can sense around you. Try to bring your attention back to the present if your mind starts to wander. Many people also find that yoga helps them to concentrate on their breathing and focus on the present moment.
- 10. Tips on getting the most from mindfulness Pay attention. Focus on things you can see, hear, smell, taste, or touch. For example, when you take a shower, make a special effort to pay attention to how the water feels on your skin.
- 11. Tips on getting the most from mindfulness Take notice. When your mind wanders, which is just what minds do, simply notice where your thoughts have drifted to. Some people find it helpful to name and acknowledge the feelings and thoughts that come up. For example, you could think to yourself 't
- 12. Tips on getting the most from mindfulness Be aware and accepting. Notice and be aware of the emotions you are feeling or sensations in your body. You don't need to try and get rid of any feelings or thoughts. Try to observe and accept these feelings with friendly curiosity and without judgment.
- 13. Tips on getting the most from mindfulness Choose to return. Choose to bring your attention back to the present moment. You could do this by focusing on your breathing or another sensation in your body. Or you could focus on your surroundings – what you can see, hear, smell, touch, or taste.
- 14. Tips on getting the most from mindfulness Be kind to yourself. Remember that mindfulness can be difficult, and our minds will always wander. Try not to be critical of yourself. When you notice your mind wandering, you can just gently bring yourself back to the exercise.
- 15. To get more out of mindfulness exercises, there are some practical things you can try to help improve your experience: Set aside regular time to practice. Regular, short periods of mindfulness can work better than occasional long ones. If you struggle to find the time, try choosing one or two things you already do daily, and do them mindfully. For example, you could practice mindfulness while doing the washing up or taking a shower. Make yourself comfortable. It can help to do mindfulness in a space where you feel safe, and comfortable and won't be easily distracted. Some people also find that it helps to be outdoors or surrounded by nature.
- 16. To get more out of mindfulness exercises, there are some practical things you can try to help improve your experience: Take it slowly. Try to build up your practice bit by bit. You don't need to set ambitious goals or put pressure on yourself. Remember, you’re learning a new skill that will take time to develop. Don't worry about whether you're doing it right. Try not to worry about doing the exercises correctly. Focus on using them in the ways that are most helpful for you. Many people find it takes a while to feel comfortable doing mindfulness exercises.