Written by: Abbey Riendeau, LMHC
Mindfulness has been increasing in popularity as the idea of it has gained traction in the self-help and mental health worlds. However, many have a poor sense of what mindfulness actually entails.
Mindfulness is used in many different ways across many different regions and religions. Despite variations in practices, the general consensus is that mindfulness is achieved by intentionally maintaining present awareness, moment-by-moment, by noticing thoughts, feelings, and bodily sensations as they arise. The attitude throughout this awareness is one without judgment or evaluation but rather through a curious and nurturing lens. Overall, mindfulness includes purposefully paying attention to the present moment by noticing thoughts, feelings, and sensations, and without evaluation or judgment.
Sometimes it can be helpful to identify what mindfulness is not. Our natural ‘default mode’ occurs when our minds are wandering. You probably experience this as you get ready in the morning, drive your car, make your dinner, etc.. These are the moments when you are on autopilot and not consciously making an effort to control what you are thinking about. We are usually on autopilot and not experiencing our environment through our senses. This could also be described as mindlessness. We don’t take the time to appreciate and experience the small things when we have the opportunity to do so. Mindfulness is the opposite of mindlessness– it is when you are purposefully slowing down and paying attention. Paying attention and remaining actively engaged is a learnable skill through consistent practice.
Sometimes individuals are turned off by mindfulness because they picture it as sitting in a quiet room and trying to empty their mind of all thoughts– which is partially true for meditation, but not necessarily for mindfulness. In short, meditation is a type of mindfulness but mindfulness doesn’t have to be meditation. Mindful meditation typically entails focusing on the sensations of the breath (awareness of breathing) while in a comfortable, seated position. But this is just one type of mindfulness practice. Mindfulness encourages intentionally paying attention to the present moment through thoughts, feelings, or our senses. Meditation accomplishes this while seated. Many individuals who practice strength training in a gym incorporate breathing exercises into their workouts, which can be practiced as mindfulness. Chess players can get so into the game that they lose track of time and the world outside of the chess board, which is a type of mindfulness practice. The great part of mindfulness is that you can be creative in how you practice to make it work for you. All you have to do is be in the moment and experience it.
Below are some ways in which you can practice mindfulness. Adjust them according to your needs or come up with your own!
Lie on the ground and observe the clouds in the sky.
Go for a slow walk and notice the nature around you.
Sit outside and notice who and what goes by in front of you.
Notice the facial expressions and movements of another person and refrain from labeling.
Pick up an item in nature and observe it closely, noticing it’s details.
Stop and just listen to the sounds around you. Notice the silence between sounds.
Listen to someone talk and notice their pitch, smooth or roughness of their voice, their clarity of speech, and the pauses between their words.
Listen to music and notice the different instruments and sounds and sensations it brings.
Stop and notice any smells around you. Bring something close to your nose and notice the smells.
When eating, notice the aroma of the food; when bathing, notice the smell of the soap, when outdoors, notice the smell of the air.
Put something in your mouth and pay attention to the taste and sensations.
When walking, notice the sensation of walking, such as your feet touching the ground. Change the pace of your walk and notice the different sensations.
Pay attention to what is touching you– your clothing, hair, chair, etc.
Observe your breath and focus your attention on the movement of your stomach, the pauses in your breathing, or the sensations in your nose.
Observe the thoughts coming in and out of your mind by acknowledging them then allowing them come and go, as if floating on a river.
Practice walking with your senses as wide open as you can, noticing what you hear, see, and feel.
Find things in nature and describe it in as much detail as you can.
Sit on a bench on a busy street and describe what thing about each person you see.
Describe the thoughts and feelings that arise in you.
Participate in an activity and solely focus on that activity (running and focusing only on the run; conversing with a friend and providing your undivided attention, participating in a new class or sport, etc.).
Citation:
Kabat-Zinn, J. (2019). Mindfulness Definition | What Is Mindfulness. Greater Good. https://greatergood.berkeley.edu/topic/mindfulness/definition
What Is Mindfulness? (n.d.). Taking Charge of Your Health & Wellbeing. https://www.takingcharge.csh.umn.edu/what-mindfulness