Mindfulness is the practice of being attentive to the present moment as it arises, without judgement, both internally (thoughts, emotions, physical sensations) and externally (sights, sounds, smells); accepting these experiences without trying to resist or change them.
Mindfulness can be practised through various techniques such as breathing exercises, mindful eating and mindful movement. Through mindfulness, we are cultivating awareness and acceptance of the present moment, leading to reduced stress, improved cognitive function and increased well-being.
How to be mindful?
There are many ways to practise mindfulness. But it is important to first realise that a meditation practice is of paramount importance. It’s the foundation upon which all else is built. It is through accessing the depth of silence in our sit down practice, that we have the capacity to be with what is arising in our interactive life. So, with that in mind, below are some tips to get you started:
Body Scan
Sit comfortably or lie down and focus on each part of your body, starting at your toes and moving up to your head. Notice any areas of tension or physical sensations that arise.
Breathe
Take a moment and simply focus on your breath. Bring your attention to the flow of air as it moves in and out of your body. Experience the sensations that arise; the flow of air through your nasal passages, the rise and fall of your abdomen.
Present Moment Awareness
Bring your attention to the here and now. Notice your thoughts, emotions and physical sensations. What’s happening in your surroundings? Use your senses to fully experience the present moment. Notice any sights, sounds, smells, tastes. The more you practise this, the more you will receive through your senses.
Limit Distractions
Minimise distractions and avoid multitasking. Turn off your phone or other devices, and focus on the task at hand.
Walk Mindfully
Go for a walk, focusing on the sensation of your feet making contact with the ground, the movement of your body, and any sights, sounds, or smells you encounter.
Eat Mindfully
Take time to fully experience your food. Notice the taste, texture, and aroma of each bite.
Practice Regularly
Mindfulness is a skill that requires practice. Start with a few minutes a day, and gradually increase the amount of time you spend practising.
What are the benefits of practising mindfulness?
There are numerous benefits to practising mindfulness. Below are just a few:
- Reduced stress
- Improved mental health
- Emotional well-being
- Increased resilience
- Increased focus and concentration
- Greater awareness
- Improved physical health
- Improved relationships
- Increased creativity
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