Mindfulness 101: What It Is And How You Can Practise It

Simply put, Mindfulness is the act of being fully aware of the present moment. Mindfulness activities help you pay attention to the thoughts and feelings that arise in your mind, without passing any judgment or attaching any meaning to them. When you are mindful, you can connect with yourself and the environment in a more meaningful way. 

Apart from being an ancient practice that has been around for a long time, Mindfulness is also supported by science - through evidence-based research in Positive Psychology.

Mindfulness can improve your overall well-being, from positively affecting your relationship with yourself and others, to helping you adapt to changes in your career. Here is what mindfulness can do for you and your health: 

• Enhance concentration and focus 

• Decrease anxiety and stress levels

• Improve productivity and creativity 

• Strengthen your relationships

Also Read: The Benefits of Mindfulness in Treating Depression and Anxiety

Introduction to Mindfulness: What Is It?

The concept of mindfulness has become a part of pop culture. But what is it, exactly?

It’s a way to meditate - a kind of self-awareness that helps you truly be in the present without being caught up in the past or the future. When you are practising mindfulness, you’re really living in the here and now. This can successfully reduce unhelpful negative thoughts that lead to anxiety or stress because, most often, these are tied to worries related to the past or the future.  

It can also increase your focus on the tasks you perform, further improving your cognitive functioning. It’s been shown to lead to better physical health, like lowered blood pressure and slower heart rate. 

Also Read: The Basics of Mindfulness

Some Examples of Mindfulness 

Some of the many ways of practising mindfulness that you can try right now are: 

Focusing on your senses: It’s not easy to just slow down and notice life around you, especially in today’s world. As a result, we are often passive observers of our own senses. Mindfulness aims to change that by encouraging you to take time out to experience being in tune with your environment. This could look like indulging in all your senses - sound, smell, taste, touch and sight.

For example, you may tend to eat fast without actually noticing much about the food we’re putting in your mouth. Mindfulness can help you take the time to taste, smell and truly enjoy your food - like a food critic that has to experience each flavour of a dish for the newspaper the next day!

Being intentional: Being intentional is a big part of your journey with Mindfulness. This can mean - being non-judgemental, aware, and accepting of how you spend your time. Doing this will help you appreciate the joy in the simple pleasures of life. For example, looking at the nature around you or appreciating a colour that really makes you feel warm and cosy!

Accepting yourself: Finding acceptance of who you are in the moment can go a long way in your mental health journey. Mindfulness practices can teach you to treat yourself like you would treat a loved one - with patience, empathy, and love.

Whenever you notice negative thoughts rushing in, take out a minute of your day to close your eyes and focus on your breathing. Pay attention to the sensation as you inhale and exhale. You will find yourself becoming calmer.

Also Read: Why Mindfulness Is Essential to Self-Care

The practice of fully attending to the present moment can do wonders. It has been proven to improve focus, reduce stress and anxiety levels, and increase mental clarity. It helps you become highly aware of your feelings and thoughts and how they affect your behaviour and daily life: a form of meditation that can be performed anywhere without any prior training or equipment.

We encourage you to include Mindfulness as an important part of your daily routine. Of course, if you are finding it difficult to practise self-care or want to consider professional support for any other reason, our team of experienced psychologists & psychiatrists is here for you. Your mental health matters to us.