When we’re juggling life, work, and relationships and judging ourselves on our performance, we can easily become exhausted and stressed. Constant pressure and consistent negative thinking also puts us at greater risk for anxiety and depression.

Mindfulness is one way to redirect us toward living in the moment. A meditative and relaxation practice, it helps us focus on the present and on our senses in a nonjudgmental way. That allows us to stop seeing the world around us critically and start seeing it through a new lens of curiosity.

Why Practice Mindfulness?

Incorporating mindfulness into your life helps fight depression, anxiety, and other mental health symptoms. It can even raise your mood. Researchers have found that practicing mindfulness meditation may improve your memory, your ability to learn, and your self-esteem. Redirecting your thoughts helps you feel better about yourself and take better care of yourself. If we tend to dwell on past mistakes, fears, or hopes for the future, mindfulness can ground us in the present and keep us calm so we can make good decisions. It also improves our work life. We’ll spend less time on negative thinking and more time on being creative and thoughtful in our jobs.

How Do I Practice Mindfulness?

1. Breathe. Slowing your breathing has a direct link to your nervous system as well as your heart rate. If you need more help than what’s below, search for videos on breathing exercises.

sit up straight in a chair/feet flat on the floor
pay attention to what it feels like to breathe in and out
relax your mind, dismiss other thoughts
notice your abdomen as it rises and falls with each breath
if your mind wanders, don’t judge yourself, gently redirect your thoughts

2. Focus on your senses. Paying attention to any of your senses (sight, sound, smell, taste, touch) can help you feel calmer and stay in the moment. Here are a few examples:

Smell, feel, and look at a piece of fruit. Take a bite, chewing and tasting it slowly. This practice can not only relax you but possibly teach you more about your relationship with food.
Go for a walk outside. Stop and note what you hear, see, and smell. Take a deep breath. Direct your mind away from negative or stressful thoughts and toward just this moment.

3. Look at what’s familiar. Find an object you use or encounter every day. Look at it with fresh eyes in a way you’ve not noticed it before. You might find a new appreciation for the world when you look for a new perspective.

4. Listen carefully. Truly listen to people, hear what they’re saying, and consider what they’re trying to convey and how they might experience the world differently than you.

5. Delay judgment. We tend to immediately judge people, our environment, or an event. When we’re slower to judge, we may be less negative. This gives us an opportunity to learn what’s special about someone or the world around us.

When Should I Practice Mindfulness?

Look for patterns. Do you find yourself getting more stressed or negative at certain parts of the day or in certain situations? If you notice a particular event, environment, or time of day that triggers these reactions, consider engaging in mindfulness beforehand to counteract them.
Find your space. Set aside a few minutes every day to practice breathing techniques, or find a mindfulness app with guided exercises. Create a special, quiet place to relax and feel yourself unwind. This positive space can make all the difference when releasing stress and tension.
Use every moment. Some mindfulness activities, like listening carefully and engaging your senses, can be practiced any time. And almost any daily activity, from checking email to shopping, can lend itself to mindfulness. Simply tune in to your breathing, your other senses, and who’s around you.
Establish a routine. Mindfulness might seem awkward or uneasy at first. However, as you practice it daily for several months, it will begin to feel more natural. Researchers suggest committing for six months to establish a solid routine.

Being mindful is great for your overall wellbeing. It takes you off autopilot to focus on the here and now. It also helps you to be less negative and stressed about the pressures of life.

Sources:

National Institute of Health. Mindfulness for your health: The benefits of living moment by moment. Accessed February 3, 2023. https://newsinhealth.nih.gov/2021/06/mindfulness-your-health

Helpguide.org. Benefits of mindfulness. Accessed February 3, 2023. https://www.helpguide.org/harvard/benefits-of-mindfulness.htm

Mayo Clinic. Mindfulness Exercises. Accessed February 3, 2023. www.mayoclinic.org/healthy-living/consumer-health/in-depth/mindfulness-exercises/art-20046356

Mindfulness

More about Mindfulness And Meditation