Did you know that practicing mindfulness is actually very easy? Furthermore, it’s something you can do almost anywhere. In this blog, I want to dive into practicing mindfulness. So, let's go over some easy suggestions for practicing mindfulness anywhere anytime.
I often find that people confuse mindfulness and meditation. Although they’re both beneficial, they’re not the same thing. Meditation is a form of mindfulness.
Defining Mindfulness
Jon Kabat-Zinn defines mindfulness as “...awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” There are so many physical and mental health benefits gained by practicing mindfulness.
In fact, studies show that mindfulness:
reduces stress and anxiety
boosts working memory
improves focus
makes you less emotionally reactive
improves cognitive flexibility
reduces relationship conflict
improves self-insight
Ultimately, mindfulness can give you a better quality of life.
And, You Can Practice Mindfulness in a Variety of Settings
It does not have to mean sitting in meditation. Some people may choose to never actually sit in meditation for various reasons. But, they can still gain some of the benefits of mindfulness. Actually, mindfulness is something that you can do with just about anything. You can practice mindfulness while walking, doing the dishes, petting your dog, brushing your teeth. Or, you might be playing with your kids, sitting and looking at nature. In fact, I used to love doing mindfulness while riding the subway. Some might think that with as busy, loud, and disturbing as the NYC subway can be at times, it wouldn't be a good place to do something "spiritual." But I say, what better place?
Here are some tips I share with my mindfulness therapy clients to help them practice mindfulness as they move throughout their day:
To get started with your mindfulness practice, pick an activity that you love. One where you can practice mindfulness while doing it. I will use sipping a cup of tea (or coffee if that’s your preference) as an example.
Begin with the mug on the table. Place your hands around it and feel the warmth on your hands. In a slow manner, pick it up and notice the smell of the tea as it gets closer to your face. Bring the cup to your lips and feel the smooth texture of the mug as you make contact with it. Take a slow sip and feel the warmth and taste as you sip the tea into your mouth. Hold it there for a moment and savor the taste, looking for subtleties in the flavor. Then, as you swallow it, be aware of the entire process.
What If I Can’t Focus?
Maybe you’re wondering, what happens if I can’t focus on only sipping my tea? You might have children. Or, your phone is always ringing and it’s hard to clear your head. Well, that’s okay. It’s very normal for your mind to wander while practicing mindfulness. When this happens, take note of it and bring your mind back to your present experience. Remember that mindfulness is non-judgemental. You don't have to be too harsh on yourself if you keep getting pulled away or distracted. Instead, try to practice mindfulness at a later time.
Mindfulness Takes Practice
Furthermore, don’t expect mindfulness to result in an immediate sense of peace and calm. You may find that you’re refreshed, or you may feel uncomfortable at first. This is especially true if you’re used to living a fast-paced lifestyle and often get distracted. Some people say they feel bored when they first practice mindfulness. If you feel this way, I encourage you to keep trying. It takes time to retrain your brain to enjoy the little things like this. But, it is well worth it.
I love mindfulness because it can make a boring and otherwise mundane activity more interesting. Think about it, do you love doing the dishes? Probably not. So, try it while practicing mindfulness. Take a few deep breaths. Feel the temperature of the water on your hands, listen to the found of the water and the clinking of dishes in the sink. Smell your dish soap. Observe the process for a few moments and be mindful of how you feel. This may actually make an unpleasant activity more exciting.
Practice Mindfulness Today
I hope I have piqued your interest in mindfulness by reading this article. So now, I want you to try it. Pick an activity and be aware of what you’re doing and how you are feeling. Enjoy it. Make mindfulness part of your daily routine. When you do, I am confident that you will see the benefits.
Note: While I am generally a supporter of the idea of secular mindfulness, I also firmly believe that "with great power comes great responsibility.". I said earlier that you can do mindfulness with almost any activity. But, I do not believe it is helpful to the world or anyone living in it to use mindfulness for activities that might harm yourself or others. I encourage you to use mindfulness for wholesome and helpful activities.
Begin Mindfulness Therapy in Asheville, NC
Mindfulness is an important tool we use at my Asheville, NC-based counseling practice. If you are curious about other skills you may learn while working with me, I invite you to contact my counseling practice to learn more about mindfulness therapy. To begin your therapy journey, follow these steps:
Contact Strive On Counseling for a free consultation
Meet with Mike at Strive On Counseling to begin your journey toward better health
Start practicing mindfulness in your daily routine
Other Services Offered at Strive On Counseling
Mindfulness therapy isn’t the only service offered at my Asheville, NC based-counseling office. I treat a variety of mental health concerns including anxiety, chronic pain, stress from chronic health concerns, substance use or addiction, families of those struggling with addiction and PTSD. To learn about the many other mental health concerns I treat during individual therapy click here. I use many modalities of therapy including anxiety treatment, Buddhist counseling, Cognitive Behavioral Therapy (CBT), EMDR and trauma therapy, substance abuse counseling, and meditation and mindfulness practices. To learn more about all the forms of therapy I provide, please click here. Contact my office for more information on how I can help you!