Mindfulness is a word that has become ever present in our day-to-day lingo. But, many are left asking, what exactly is mindfulness? And how do I engage in a mindful manner or maintain a regular mindfulness practice? Jon Kabat-Zinn defines mindfulness as the practice of being present in the moment, with active attention, and without judgement. While this sounds easy, the practice of being present and mindful can be quite difficult. For instance, consider the following questions:
Have you ever walked into a room, and been unable to recall why you were entering the room?
Have you ever read something, and been unable to recall what you read, because your mind was elsewhere?
Have you ever been unable to recall what a loved one said, because your mind was preoccupied preparing your response?
Do you spend large amounts of time on social media? Or watching TV?
These are all common experiences of not being mindful! It’s important to recognize that almost no one is mindful for 100% of their waking hours. Similarly, it’s important to understand that 100% perfection in the area if mindfulness is not likely to be achieved. That being said, there are many things that can be helpful to improve our mindfulness on a day-to-day basis. Some suggestions include:
Consider starting a regular meditation routine. I personally love the app Insight Timer. It offers meditations of varying types and lengths. You do NOT have to spend 45 minutes a day to reap the benefits of meditation. If you can only afford ten minutes per day, do it! When it comes to meditation, anything is better than nothing.
Put your phone away! Technology and social media are some of the biggest distractors away from being mindful and present in the moment. Consider taking technology/social media “breaks” regularly.
When you start to feel your mind wandering, connect yourself with something tangible, either within yourself (such as your breath) or in your environment (such as an appealing piece of art). Connecting ourselves to the tangible allows us to refocus our attention on the here-and-now.
And of course, practice gratitude and appreciation for YOU. Mindfulness is a journey that often doesn’t have a definitive destination point. Enjoy the experience!
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