Being More Mindful

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” – James Baraz

What does it mean to be mindful? Here is the technical definition:

Mindful: conscious or aware of something

Other Synonyms: sensible, alive, alert

I especially resonate with the synonym of “alive.” It’s about being alive, being present, and living life and not letting it pass you by.

According to research sited in an article on American Psychological Association website,¹ mindfulness has been proven to have the following benefits:

·       Reduced rumination

·       Stress reduction

·       Boosts to working memory

·       Increased focus

·       Less emotional reactivity

·       More cognitive flexibility

·       Relationship satisfaction

Here are 5 things to consider for being more mindful in your day:

1.      Upon Waking – Setting an intention to bring mindfulness into the very first moments of your day is a gentle way to set the tone for the day—rather than bolting out of bed in the morning. Consider starting your day with a meditation. There are some great meditation apps available if you are new to meditation. My favorite is the Calm app.

2.      In Conversation – Try to be attentive to the person speaking. Instead of forming judgments or worrying about what you are going to say next, truly ‘listen’ to what they are saying.

3.      Eating and Drinking – Slow down while you eat or drink cutting out all distractions. Smell the aromas and truly taste what you are consuming.

4.      Walking – Just like eating, every day is comprised of some walking—whether it’s a long walk to work, or a short one to the kitchen. Every step brings with it a chance to be mindful.

5.      While You Wait – When waiting for different events or activities (e.g. at the doctors’ office, in line at the grocery store) focus on your breathing and any thoughts you are having. Take advantage of the ‘dead’ time to be present and gather your thoughts.

Mindfulness takes practice and effort. No one is good at it when they first start. Your mind is likely to wander repeatedly. But, with practice and patience, you'll get better. And eventually, you'll recognize that you're living a more mindful life and you'll be free to enjoy many of the benefits mentioned earlier.

Source

¹Davis, D.M., & Hayes, J.A. (2012). What are the benefits of mindfulness? American Psychological Association, 43 (7). https://www.apa.org/monitor/2012/07-08/ce-corner