Life’s a whirlwind, isn’t it? Work, kids, errands – it never stops. And as you know, it’s easy to get swept up in the daily grind and struggle to find the time to take a breather. But what if I told you there’s a way to find calm amidst the chaos?
Mindfulness can be your ticket to recapturing the bliss your mind and body longs for. Are you ready to give it a go? Let’s explore simple yet powerful techniques for tapping into the health benefits of meditation when you have problems meditating the conventional way.
Taming That Monkey Mind: Getting Started with Mindfulness
If you’re like most people you equate mindfulness with meditation. You envision yourself perched on a cushion with your legs, eyes closed, and your mind completely blank. It’s true that meditation is one path to mindfulness but it’s not the only one. You can find the mindfulness you crave by simply being present in the moment, rather than distracted by your thoughts. If you think your mind wanders too much to be present, don’t worry. It’s something you’ll become better at with practice.
First, let’s explore the basics of meditation and how to make it easier. You might think there’s a right and wrong way to meditate but it comes down to what works for you. First, find a quiet spot and get comfortable. If you have a timer, set it for 5 or 10 minutes. Now, close your eyes and focus only on your breath, as you inhale and exhale. If distracting thoughts come into your mind (and they will), redirect your focus back to your slow, repetitive breathing. And that’s the basics!
If you’re trying to master basic meditation, keep your sessions short at first, no more than 5 minutes to make them less intimidating. As your concentration and focus improves, extend the length of your sessions. When you meditate, you’ll fight “the monkey mind” at first, as your thoughts try to pull you out of your state of mindfulness. But just keep returning to your breathing.
Everyday Mindfulness: Infusing Presence into Daily Life
After you feel comfortable with basic meditation, deepen your practice by integrating mindful moments into your day. The best way to do this is to shift your awareness to the tasks you do daily, like brushing your teeth or washing the dishes. Feel the warm dishwater on your skin or the pressure of the toothbrush on your teeth and gums. Research shows everyday mindfulness will improve your ability to manage emotions and pain. You’ll find that you’re less reactive to factors that caused stress before.
You can also cultivate informal mindfulness practice while:
- Drinking your morning coffee or tea
- Walking from point A to point B.
- Waiting in line at the grocery store
- Listening to music or podcasts
- Cleaning the house
- Doing more chores
Over time, these small mindful moments will add up and you’ll feel more connected to and present in your daily life.
Mind-Body Connection: Yoga, Tai Chi, and Other Mindful Movement
If movement appeals to you more than sitting and meditating, you can become more mindful by adding yoga, tai chi, or qigong to your fitness routine. The slow flowing movements are ideal for focusing on sensations and becoming aware of your breath. Slow, rhythmic slow sequences also build muscle endurance, flexibility, and balance.
There are advantages to combining mindfulness with physical activity. Just as with seated meditation, your stress level will drop, and your sleep will improve. You’ll also master the art of breathing in a slow, controlled manner, which is good for your mental and physical health.
Planting Seeds of Mindfulness: Keeping Up Your Practice
Developing a consistent mindfulness routine doesn’t happen overnight. You didn’t think it would be that easy, did you? Mastering mindfulness takes patience and a dose of self-compassion along the way. Some days meditating or practicing mindfulness in another way may feel rewarding and peaceful. Other times you might want to pull your hair out in frustration.
Feeling restless is normal after years of conditioning and the belief that you must be on the go all the time! You also need time to recover from a lifetime of autopilot. Practice gently guiding your awareness back to the present moment and know you’ll improve over time. Mindfulness is a journey without a final destination. You’re giving it your best shot and that’s what matters!
And don’t forget to add mindfulness to your life in other ways. Put your phone and screens away for a few hours each day to engage with other people in person. Open your mind and hear what they’re saying without judgment. Have more meaningful conversations in person rather than on social media or online forums.
As you continue your mindful journey, prepare for changes in your life. You’ll rediscover what it means to feel peaceful and can embrace the benefits of a calmer, more centered life. Don’t be surprised if these benefits extend to your work life, family, and all your relationships. That’s the power of mindfulness. It can impact every aspect of your daily living and your interactions with others. Here’s to your mindful journey!
References:
- “What is Mindfulness: Benefits, How to Practice, and More – Healthline.” 29 Mar. 2022, .healthline.com/health/mind-body/what-is-mindfulness.
- “Five Ways Mindfulness Meditation Is Good for Your Health.” 24 Oct. 2018, greatergood.berkeley.edu/article/item/five_ways_mindfulness_meditation_is_good_for_your_health.
- Mindfulness meditation: A research-proven way to reduce stress. .apa.org. Published October 30, 2019. Accessed February 27, 2024. .apa.org/topics/mindfulness/meditation
- “Harvard researchers study how mindfulness may change the brain in ….” 09 Apr. 2018, news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/.
- Behan C. The benefits of meditation and mindfulness practices during times of crisis such as COVID-19. Ir J Psychol Med. 2020 Dec;37(4):256-258. doi: 10.1017/ipm.2020.38. Epub 2020 May 14. PMID: 32406348; PMCID: PMC7287297.
- “How Mindfulness Can Improve Relationships | Psychology Today.” 06 Jan. 2021, https://www.psychologytoday.com/us/blog/the-psychology-relationships/202101/how-mindfulness-can-improve-relationships.
- Crego A, Yela JR, Gómez-Martínez MÁ, Riesco-Matías P, Petisco-Rodríguez C. Relationships between Mindfulness, Purpose in Life, Happiness, Anxiety, and Depression: Testing a Mediation Model in a Sample of Women. Int J Environ Res Public Health. 2021 Jan 21;18(3):925. doi: 10.3390/ijerph18030925. PMID: 33494471; PMCID: PMC7908241.
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