What Is Mindfulness?

In today's fast-paced world, it's easy to get caught up in the hustle and bustle of daily life, often leaving us feeling stressed, overwhelmed and disconnected from ourselves. However, amidst the chaos, there is a powerful tool for finding inner peace and balance: mindfulness.

Mindfulness is the practice of intentionally bringing one's attention to the present moment, with openness, curiosity and without judgment. It involves cultivating awareness of our thoughts, feelings, bodily sensations and surrounding environment, allowing us to fully engage with the richness of our experience. 

At its core, mindfulness is about being fully present in each moment; rather than dwelling on the past or worrying about the future. By learning to anchor or ground our awareness in the present moment, we can break free from cycles of rumination or anxiety or daydream and instead, embrace the calm and clarity that is gifted to us in the present moment. 

Mindfulness can be achieved as part of daily life; rather than running on auto-pilot, we can remind ourselves to be present in the moment whatever we are doing. This can be anything - from eating a meal to driving into work or brushing our teeth. Whatever the task at hand is, we gently guide ourselves back to the present moment living and appreciating it.

There are various mindfulness exercises that you can try to cultivate awareness and presence in your daily life. Here are some examples:

 
1. Breathing Exercises: One such exercise is deep breathing, where we focus on our breath, inhaling deeply through the nose and exhaling slowly through the mouth. This simple yet effective technique can help to calm the mind and relax the body, reducing stress and promoting wellbeing. There are different types of breathing exercises and it is important to pick just one or two that resonate with you, to bring a sense of peace and grounding to your present moment when you need it most. These can include: 

· Deep belly breathing: 

1. Find a comfortable, quiet place to sit or lie down. For example, try sitting in a chair or lying on your back with a small pillow under your head.

2. Place one hand on your upper chest and the other hand on your belly, below the ribcage.

3. Allow your body and belly to relax.

4. Breathe in slowly through your nose. The air should move into your nose and downward so that you feel your stomach rise with your other hand. 

5. Exhale slowly through your nose. Take note of the hand on your chest, which should remain relatively still.

6. Begin the pattern again for four to six sets. 

· Ujjayi breathing 

1. Begin seated in a comfortable position. Relax your body and gently close your eyes, if you wish. Relax your jaw and your tongue.

2. Inhale for a count of one to three. 

3. Exhale deeply through your nose. On your exhalations, slightly contract the back of your throat, as you do when you whisper. You will notice your breath making an “ocean” or a low "ahhh" sound, as you exhale.

4. Concentrate on the sound of your breath; allow it to soothe your mind. It should be audible to you, but not so loud that someone a couple of feet away can hear it.

5. Let your inhalations fill your lungs to their fullest expansion. Completely release the air during your exhalations.

6. Begin the pattern again for three to five sets. 

 
· Box breathing: 

1. Begin in a comfortable position. Relax your body and gently close your eyes. Relax your jaw and your tongue. 

2. Inhale through your nose to a count of four.

3. Hold the breath in your lungs to a count of four.

4. Exhale gently through your nose to a count of four.

5. Begin the pattern again for two to three sets. 

· 4-7-8 Breathing

1. Gently inhale through your nose to a count of four.

2. Hold your breath to a count of seven.

3. Exhale through your nose to a count of eight.

2. Body Scan: In a body scan, individuals systematically bring their attention to different parts of the body, noticing any sensations or tensions without judgment. This helps to develop awareness of bodily sensations, mind-body connection and promotes relaxation.

 
3. Mindful Walking: Whilst on a walk you can practice mindful walking by paying attention to each step you take, feeling the sensation of your feet touching the ground and noticing the movements of your body. This can be done indoors or outdoors, providing a grounding experience.

 
4. Mindful Eating: During mealtimes, you can practice mindful eating by noticing the taste, texture and smell of your food, as well as the sensations of chewing and swallowing. This helps to foster a greater appreciation for food and promotes healthy eating habits. Ensure you turn off any distractions such as the TV to ensure a holistic and appreciative experience. 

5. Guided Meditation: You can listen to guided meditation recordings that lead you through mindfulness exercises, focusing on different aspects such as breath awareness, body relaxation or loving-kindness meditation. This provides structure and guidance for meditation practice. Guided meditations can also help to cultivate thought awareness, whilst holding space to allow you to centre yourself. 

 
6. Observing Thoughts: You can practice observing your thoughts without getting caught up in them, simply noticing them as they arise and pass away without judgment. This helps to develop a sense of detachment from thoughts and promotes mental clarity. 

 
7. Gratitude Practice: You can cultivate gratitude by reflecting on things you are thankful for each day, whether big or small. This helps to shift focus away from negative thoughts and promotes a positive outlook on life. A gratitude journal is a great way to do this, by spending a few minutes at any time of the day (upon waking up, over lunch or even before bed) to note down one to three things that you are thankful for that day. This can be anything from being grateful for your home or loved-ones to enjoying the sunshine to being thankful for your favourite biscuit! 

 
These are just a few examples of mindfulness exercises that you can try. It's important for to explore different techniques and find what works best for you.