If you are locked in a cycle of worry and stress, you may find regular mindfulness practice helpful.
Mindfulness is not a new concept.
Its origins are in Buddhism, yogic practice and meditation. Research over the years has suggested that regular practice of mindfulness meditation can lead to structural brain changes which in turn lead to better learning, more self-awareness compassion and introspection. The regular practice of Mindfulness can be beneficial to anyone interested in exploring and cultivating present-moment awareness,.
When you are aware of the present moment, you are more able to connect with what’s happening on a physical and emotional level in your body rather than ruminating in your head on worries or negative thoughts. You will become more aware of when your mind is wandering and learn to bring it back to the present.
As a result of this you’re more likely to notice when you are ‘mind-less‘ – for example, gulping down meals, continuing to work when you are tired, raging in traffic, panicking about deadlines – and start responding to the reality of the world around you. Living mindfully doesn’t remove life’s problems or stresses but it enables you to make them a lot more manageable.
Here are 2 mindfulness exercises you can use. These are useful for breaking a cycle of ruminating on negative thoughts and bring you back to present moment awareness.
1. Check your watch and note the time. For the next 60 seconds your task is to focus all your attention on your breathing. Leave your eyes open and breathe normally. When you notice your mind wandering off (because it will) simply return your attention to your breath.
2. This can be a 30 second or 30 minute exercise. Be aware of all your senses – feel both your feet on the ground, your arms against your body, your clothes against your skin. Listen to noises outside of the room, inside the room and inside your own head (adjust for outdoors). Notice any smells and fragrances. Notice any tastes lingering in your mouth. Be aware of your tongue inside your mouth. If your eyes are closed, notice any colours or shapes on the back of your eyelids. If your eyes are open, pick out 3 objects in the same colour.. Open your eyes and check if you have noticed anything you need to act on such as relaxing tense muscles, responding appropriately to hunger, thirst or tiredness.
